When feeling down in the dumps, it’s easy to avoid eating.
Mustering the energy to throw food together can feel like climbing a mountain. Our appetite can also take a serious dip, leading us to wallow in bed and avoid anything to do with the outside world.
However, eating healthy and balanced meals (even sans appetite) can help you feel better and provide your body with the nutrients it needs to function at its best. It can give you the energy to potentially overcome depression episodes and feel good. And this colorful tuna salad can help you do just that!
Packed with tons of nutrients and mood-boosting foods, this is one salad that won’t only add color to your day but also brighten up your mood!
So, how do you make it?
And how exactly do these ingredients combine together to improve your mood and mental health?
The great thing about this recipe is that it requires very minimal effort, as in you have about three vegetables to chop (If you’re ambitious, you can throw in more of your favorites!). It only takes maybe 10 minutes maximum to prepare!
You can also make double the batch so that you have plenty of it for the days ahead (and just in case your motivation drops even more). So, let’s make this quick, mood-boosting salad!
Let’s start with the star of the show…
Tuna is a great fish for brain health due to its omega-3 fatty acid content. Research indicates that omega 3 and vitamin D play a role in controlling serotonin production and action, specifically in those with bipolar disorder, impulsive behavior, and ADHD.
Omega-3 intake has further been associated with decreased depression and decreased bipolar disorder. By eating plenty of tuna or other fatty fish, you can ensure you gain the omega-3s your body needs to function sufficiently and produce enough serotonin.
Tuna also contains plenty of protein. In fact, one serving of this recipe contains about 30 grams of protein.
Adequate protein consumption is associated with higher norepinephrine and dopamine levels, which help boost mood, motivation, and cognitive function. So, how does protein do this? Well, protein contains amino acids which contribute to key neurotransmitter production in the brain.
Most people require about one gram of protein per kilogram of body weight. However, this may vary depending on your goals. For instance, muscle gains require more protein per kilogram of body weight.
Containing over 35% of our daily vitamin B6, red bell peppers can boost your mood and reduce your risk of depression.
Some research even suggests that vitamin B6 can be used to treat depression. Yet, you’ll need to find other sources of vitamin B6 outside of red bell peppers, such as tuna (which is also in this salad), chickpeas, and other vegetables and fruits.
Red bell peppers further contain anthocyanins (which give the pepper its red color!). These compounds have protective properties when it comes to your brain cells. In turn, this can improve cognition and overall mood!
This salad is packed with tons of goodness! Cucumbers are also a great source of B vitamins, which can boost your mood and even ease anxiety or stress. Plus, they add tons of crunch to this salad.
Cucumbers are also about 95% water, which may contribute to better detoxification, blood flow, and prevent dehydration.
Originally from Greece, feta cheese contains vitamin B6, vitamin B12, zinc, selenium, and more, which may help enhance mental wellness.
Since it contains a good amount of healthy bacteria, it can also improve gut health, which can further help boost serotonin levels. It’s also an excellent source of calcium and protein, which can contribute to healthy bones, a healthy mind, and more!
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This tuna salad can offer an easy meal that contains plenty of nutrition and provides mood-boosting effects.
With next-to-no preparation time, this is a must-try, especially if you could use a bit of a boost when it comes to your cognitive and mental wellness.
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July 6, 2025
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