While that tub of ice cream in the back of the freezer may be what you crave when you’re feeling blue, there is a long list of other (healthier!) foods that can cure a grouchy morning or a stressed-out afternoon.

 

The Journal of Proteome Research, found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done.

 

Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.

 

Crankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again. Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of time.

 

Salmon is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety. Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel.”

 

Green tea contains theanine, which calms you and helps you maintain clear concentration and focus.

 

Vitamin D helps in the production of serotonin. Serotonin is a neurotransmitter known as the “feel-good hormone”. If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms.

 

If your go-to PMS meal usually comes in the form of comfort food (mac ’n’ cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, it’s normal for women to begin craving carbohydrates. Carbs help your body boost its serotonin levels, in turn helping you improve your mood. Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin. Tip: Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.