It turns out there’s more to the relationship between happiness and food than calorie counts; the nutrients in the food you eat affect your emotional well-being too. Convincing research suggests a correlation between the experience of conditions like depression and anxiety and a lack of crucial vitamins, minerals, and fatty acids. It makes sense that if the stuff you’re using for fuel doesn’t actually have much fuel in it, you’d start to feel tired and down after awhile.

How does the decision to eat right actually affect your mood?

1. Food is your source of energy

Sometimes when you’re really hungry or you’ve had an exceptionally long day, the last thing you want to do is eat right. Maybe you crave high calorie processed foods like ice cream or cookies. Chances are you’ve probably given into such cravings a time or two and had a bowl of buttery popcorn for dinner. While it sounded like a good idea at first, you likely felt sluggish or overly full afterward. You might’ve also felt pretty low emotionally: a lack of energy can cloud your whole vision.

So while there’s certainly nothing wrong with ice cream, cookies, or popcorn in moderation, it’s important to give your body the building blocks it needs to have you jumping out of bed in the morning.

2. Foods rich in vitamins, minerals, and Omega-3 fatty acids can directly affect your mood

Not only do healthy foods put an extra pep in your step, they pull back the blinds and let in the sunshine as well. In some cases, common symptoms of depression can be alleviated by rectifying dietary imbalances in things like vitamin B, vitamin D, and amino acids. Your brain is sort of like a factory—it’s impressively equipped to do its job, but if the right resources aren’t coming in, the factory has nothing from which to make the finished product.

From amino acids your brain can make proteins that ensure healthy neurotransmitter activity. From vitamin B, your brain creates specific neurotransmitters like serotonin which affect your mood. Your brain can convert all sorts of compounds into a happier you.

3. When you eat right, you feel good about yourself

If you’re struggling with your relationship to food, eating well can be really hard. Maybe when you’re feeling bad it seems like all you want is something from the drive-through. It can help to realize that those quick-and-easy comfort foods really aren’t making you feel better: they don’t have the nutrients you need. Just as importantly, eating bad food often leaves you feeling bad about yourself afterward. Opting for healthier fare or putting healthy twists on things like pizza and burgers can leave you feeling more satisfied.

A few quick tips to eat right

The odds are in your favor when it comes to finding nutritionally valuable foods you really like. From smoothies to pasta to snacks like trail mix, there’s healthy food out there for every palate.

1. Green tea is a source of theanine, which can help you relax and feel more alert

2. Eat right by adding nuts to your favorite dish. Nuts can boost your serotonin levels which improves your mood, reduces hunger, and boosts heart health.

3. Whole-grain cereal with milk comes with a healthy dose of vitamin D and vitamin B, which both make up the stairway to a sunnier mood

4. Greek yogurt is a protein-rich probiotic which helps out your digestive system and fights depression.

5. Whole-wheat pasta also increases serotonin levels. Adding in fish like salmon or tossing walnuts into the mix can lend your pasta some anxiety-fighting omega-3s.

6. Making a stew with lentils and kale gives your body some much-needed folate, a B vitamin. Spinach and beans are also a great source of the same nutrient.