Nutrition facts (1 cup): 137 calories, 0 g fat, 14 g protein
How it boosts mood: Research shows that women who experience moodiness from premenstrual syndrome may have an underlying condition where calcium isn’t used properly by the body during times of low estrogen in the menstrual cycle. Consuming at least 1000 mg of calcium each day has been found to effectively alleviate depression and anxiety in women who experience PMS. Plain yogurt is actually one of the most concentrated sources of the mineral at 488 mg calcium per cup. (Nonfat milk has 306 mg per cup.)
Quick-prep idea: For a truly delightful dessert, pour plain yogurt in a coffee filter, and place it over a bowl. Allow it to drain overnight in the fridge, then when you’re ready to eat it, mix it with 1 Tbs. dried blueberries or cranberries.