Do you smile while eating chocolate? Feel less irritable after a cup of coffee? If you are nodding in agreement, then you know that food can affect your mood. There’s plenty of scientific research that supports the link between food and mood, noting that certain foods make us happy, ease anxiety and depression and aid concentration. What are some of the best foods to alter your mood?

To lift your spirits, grab a slice of dark chocolate. Cocoa is scientifically proven to boost your happiness because it contains antioxidants that reduce cortisol, the stress hormone, throughout the body. Clams are another food that can make you happier. Why clams? They’re packed with vitamin B-12, and low levels of B-12 are linked to depression because the brain needs it to create serotonin. You can also get this vitamin from other types of seafood, including salmon. Fatty fish like salmon and herring are a great way to get more Omega-3 fatty acids, which can help relieve symptoms of depression.

Want to eat to beat stress? Grab some almonds. Almonds contain zinc, a key nutrient for maintaining a balanced mood. To ease anxiety, bulk up on leafy greens like spinach, chard and kale. These greens contain high levels of magnesium, a nutrient whose deficiency has been linked to depression and anxiety.

When you need to concentrate, grab an apple and peanut butter. The peanuts stabilize blood sugar, and the combination of the natural sugar in the apple and the protein in the peanut butter will keep you full for longer so you can focus on the task at hand.

The next time you need to cheer up, feel free to eat your troubles away by choosing foods that are proven to boost your mood.