Whether you’re experiencing a major life transition or going through the motions of daily life, it’s worth thinking about stress-relieving habits. After all, managing stress isn’t a one-time activity, but an ongoing (and admittedly, difficult!) practice. A solid place to start is your diet, as the foods you eat significantly impact how your body handles stress. And while fruits are high up on the list of stress-fighting foods, you might be surprised to learn that the citrus family is especially noteworthy. Curious why? Read on to learn how the superfruit group can boost your mood—plus how to eat more of it—according to dietitians and research.

The Link Between Citrus, Gut Health, and Mood

There’s a reason dietitians consider oranges the best fruit for reducing stress: Citrus fruits in general benefit your brain’s mood-related chemicals, ultimately helping you feel calmer. “Citrus fruits like grapefruit, oranges, and lemons are packed with vitamin C, an essential nutrient that helps regulate cortisol, the body’s primary stress hormone,” says Kristen Lorenz, RD. What’s more, vitamin C is needed to produce neurotransmitters (i.e., chemical messengers) like dopamine and serotonin, which are involved in stabilizing mood and promoting relaxation, Lorenz notes.

But the mood-boosting benefits of citrus don’t stop there. In a large-scale observational study, researchers found that citrus can improve emotional and mental health by supporting gut health. They established this link by assessing how citrus intake influenced the risk of depression in women. The researchers also analyzed the link between citrus intake and microbial species in stool samples, allowing them to examine how citrus influences gut health.

The results highlighted how “citrus fruits contain unique compounds, like flavonoids, prebiotic fiber, and polyphenols, which promote a healthy gut microbiome,” Lorenz says. “These compounds increase short-chain fatty acid (SCFA) production, which plays a role in neurotransmitter function and helps regulate mood,” she adds. They also reduce gut permeability, or leaky gut, helping lower inflammation (which can worsen stress), she notes.

Additionally, the researchers noted how citrus polyphenols (such as hesperidin and naringenin) can increase beneficial gut bacteria like Bifidobacterium longum, says Samantha Peterson, MS, RD. “These microbes are known for reducing gut inflammation and strengthening the gut lining, which is critical for a well-functioning gut-brain connection.”

Here’s why that matters for your mood: That gut-brain connection, aka the gut-brain axis, is a two-way communication system between the gut and brain, Lorenz explains. It’s “primarily influenced by the vagus nerve and gut microbiome, [or the] trillions of bacteria living in your digestive tract,” she says. (In fact, the link between digestive health and mental well-being is so significant that about 90% of the body’s serotonin, a mood-regulating neurotransmitter, is produced in the gut, Lorenz says.) Thus, when the gut is supported, you’re more likely to experience stable energy, better sleep, and a more balanced mood, Peterson explains. “Citrus, in this way, becomes a delicious tool for mental well-being from the inside out.”

Best Mood-Boosting Citrus Fruits

With so many citrus fruits to choose from, eating for stress relief has never been sweeter. Consider the following expert-approved options, below.

Oranges

Oranges are high in vitamin C and folate, which support neurotransmitter production and emotional balance, Peterson says. They also provide carbs and fiber, which help prevent energy crashes, Lorenz adds. “Try adding orange slices to your morning smoothie, or pair them with a few nuts for a quick, balanced snack,” Peterson suggests.

Grapefruit

Grapefruit “contains naringenin, a polyphenol linked to better gut health and anti-inflammatory effects,” Peterson says. Enjoy it broiled with a touch of cinnamon or toss segments into a salad, she suggests.

Lemons

“Lemons are high in pectin, a prebiotic fiber, which feeds beneficial gut bacteria,” Lorenz explains. “Polyphenols from lemons can also reduce gut inflammation, thereby indirectly supporting mood stability. Brighten soups, salads, or teas with a squeeze of fresh lemon juice.” You can also incorporate lemon juice into homemade salad dressings for an acidic punch, Lorenz suggests.

Clementines

Portable and sweet, clementines are loaded with mood-supporting nutrients. Enjoy clementines on their own or pair them with pumpkin seeds for a mood-boosting snack, Peterson suggests.

Tangerines

“Tangerines contain a citrus flavonoid called nobiletin, [which] helps regulate circadian rhythms, which influence sleep and stress levels,” Lorenz says. Eat tangerines on their own, add segments to yogurt or oatmeal, or blend into smoothies.