There are certain foods that can make you happy as they release serotonin and dopamine in the body. Read on to find out more
A bowl of warm soup on a winter’s night, or a cool salad on a hot summer’s day can do so much more than just fill your stomach. It can make you happy! Food can make you happy because it can influence your brain chemistry, and hormones produced in your body, as well as providing nutritional benefits. There are many foods, especially those high in carbohydrates, that release serotonin, a neurotransmitter linked to mood regulation. Foods such as bananas, avocados and nuts can also lead to the production of dopamine, which is associated with pleasure and reward. In addition, foods you enjoy, such as chocolate, can stimulate the release of endorphins, which are chemicals in the brain that act as natural pain relievers and mood enhancers.
Food that makes you happy: A connection between food and mood
Serotonin is a neurotransmitter, a type of chemical messenger in the brain and throughout the body. “It plays a vital role in regulating mood, emotion, and several bodily functions,” explains dietician Kejal Shah. According to a study, published by the US National Institutes of Health, serotonin is responsible for satisfaction and optimism. Serotonin can stop depression and provide a feeling of euphoria. When you feel happy and everything seems right with the world, you are feeling the effects of serotonin. This hormone is responsible for boosting mood, as well as many other functions.
Apart from serotonin and dopamine, there are also other reasons behind food that changes our mood. “The gut microbiome plays a critical role in mental health. Certain foods, such as probiotics and fiber-rich fruits and vegetables, can have a positive effect on gut bacteria, which can affect mood and mental health through the brain axis,” says Shah. Eating balanced meals helps maintain stable blood sugar levels and can also lower mood swings. In addition, essential nutrients such as omega-3 fatty acids, B vitamins, and magnesium are linked to better mood regulation, for example; Omega-3s found in fish are associated with a reduced risk of depression.
10 foods that can make you happy
1. Lentils
Yes! You can eat something as simple as lentils as they are a good source of tryptophan and provide essential proteins and nutrients. Tryptophan is an essential amino acid that cannot be produced by the human body and must be consumed. A study, published in Philosophical Transactions, suggests that tryptophan supplementation can increase serotonin levels in the body. This, in turn, may reduce quarrelsomeness and increase satisfaction.
2. chickens
Chickpeas are one of the foods that can lift your mood. They are rich in tryptophan and also provide a good amount of fiber and protein. They can be enjoyed as a curry, in salads or to make hummus. Chickpeas also contain magnesium which helps with nerve function. Also, selenium and zinc can help with depression and anxiety, says this study, published in Nutrients.
Also read
3. Cottage cheese
Cottage cheese or paneer is high in protein and tryptophan. It can be used in various curries as well as salads. A study, published in Advances in Nutrition, reveals that dairy proteins can help you sleep better because they are rich in tryptophan.
4. Nuts
Nuts like almonds and walnuts are rich in tryptophan and healthy fats. They can be eaten as a snack or added to various sweets and dishes. A decade-long study, published in the European Journal of Nutrition, links nut consumption to a 23 percent lower risk of depression.
5. Pumpkin seeds
Pumpkin seeds, also known as pepitas, are high in tryptophan and can be added to salads, and yogurt, or eaten as a snack. Pumpkin seeds can also be anti-depressants, and can be promoted as a cure for depression as well, says this study, published in Scientific Africa.
6. Milk
Milk and dairy products are also foods that make you happy because they contain tryptophan and can be included in your diet like milk, curd, or buttermilk. You can enjoy milk in the form of a glass of hot milk or sweets. Dairy products also contain substances that can alleviate the symptoms of depression. These substances are called beta-casomorphins and can affect serotonin receptors in the brain, says this study, published in Critical Reviews in Food Science and Nutrition.
7. Oats
Oats are one of the foods that can make you happy too because they are rich in tryptophan and can be used in breakfast dishes as oatmeal or as an ingredient in various other recipes. It also facilitates the production of serotonin in the body. This can help you stay calm and sleep better.
Choose Topics that interest you and let us customize your feed.
PERSONAL NOW
8. Sweet Potatoes
Sweet potatoes are a good source of carbohydrates and contain tryptophan. They can be used in curry, stew, or simply roasted. A study, published in Nutrients, reveals that α and ß-carotenes, which are found in very high levels in orange sweet potatoes, can help with depression in young adults.
9. Dark Chocolate
Dark chocolate can be eaten as is or used as part of sweets and desserts. It contains compounds that can increase serotonin levels, as well as provide a mood-enhancing effect. A study, published in the Journal of Nutritional Biochemistry, also says that 85% of cocoa dark chocolate has prebiotics that can affect intestinal bacteria, and this can improve emotional state due to the connection between the gut and the brain.
10. Avocados
Beyond its creamy texture and taste, avocado is packed with nutrients. Packed with vitamin B3 and omega-3 fatty acids, avocados boost serotonin production and have been scientifically linked to mood improvement. Add avocados to salads, sandwiches, or as a standalone snack to add a burst of happiness to your day. Avocados also come with a range of other health benefits. Read here to find out more.
Summary
Food affects mood by affecting brain chemistry, hormone production and gut health. Serotonin, dopamine, and endorphins are important neurotransmitters and hormones that are affected by food. A balanced diet with essential nutrients such as omega-3s, B vitamins, and magnesium may promote better mood regulation. The gut microbiome plays a significant role in mental health, and certain foods such as probiotics and fiber-rich fruits and vegetables can positively influence these bacteria.