Let’s be honest. We spend much of our lives looking for happiness. We constantly try new things to improve our mental health like therapy, new exercise routines Y meditations. But does our diet also affect our mood? Link studies nutrition and mental wellness have emerged in the last decade, and certain foods are associated with increased serotonin in our brains. serotonin, also known as the “happy hormone,” is a chemical that plays an important role in regulating our moods. Low serotonin levels can cause mood instability.
For more mental health resources, try these simple ways to improve your mental health without therapy and check out our list of ways to manage anxiety without medication.
7 foods that make you happy, according to science
Here are our favorite foods that make you happy.
1. Dark Chocolate
You know the typical scene in the movies where a girl sits on her couch in a tracksuit and eats a pot of chocolate ice cream. Turns out Hollywood was onto something. A systematic review found that dark chocolate can positively affect mood. exist three main components found in chocolate that are associated with the feeling of happiness: tryptophan, theobromine and phenylethylalanine. tryptophan it is an amino acid that the brain uses to produce serotonin. theobromine it is a weak stimulant that can improve your mood. In the meantime, phenylethylalanine is another amino acid used by the body to make dopaminewhich acts as an antidepressant.
2. Bananas
If ever there was such a thing as “food for a good mood”, it probably is bananas. But maybe not in the way you think they are. Despite bananas contain serotoninunable to cross the blood brain barrier (Think of the BBB as a wall that filters out what can and cannot enter our bloodstream and reach our brain.) But bananas can play a crucial role in regulating your mood in a more indirect way. your body needs vitamin B6 to create serotonin, and bananas are especially rich in this nutrient. a single medium size banana contains up to 0.4 mg of vitamin B6, which represents approximately 25% of the recommended daily intake.
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3. coconut
If winter gets you down and you dream of warmer days, coconut can transport your taste buds and mood into a tropical state of mind. The coconut is loaded with medium chain triglycerides, which can help boost your energy. Another reason coconut is considered a mood food is that a 2017 animal study found that the MCTs in coconut milk can reduce anxiety. More research is needed to fully understand the link between anxiety and the bogeyman in humans.
4. coffee
this is for him 1 billion coffee drinkers in the world. You can now justify your coffee consumption (in moderation, of course) because coffee is making the world a happier place, one sip at a time. A 2016 meta-analysis concluded that coffee consumption is significantly associated with a lower risk of depression. Other small studio concluded that coffee, both caffeinated and non-caffeinated, significantly improved the mood of subjects compared to those who ingested a placebo drink.
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5. Avocado
Other generations may say that avocado toast is to blame for millennials not owning homes, but one thing is for sure: avocados make us happier. This smooth and creamy fruit is packed with nutrients including choline, which your body uses to regulate your nervous system and mood. A studio 2020 found that the healthy fats in avocados are associated with decreased anxiety in women. Another great reason to consume more avocados is that they are rich in B vitamins, which have been linked to lower stress levels.
6. Berries
Did you know that consuming more fruit is also associated with better mental health? A 2016 meta-analysis found that fruit and vegetable intake was highly associated with better mental health. The berries, in particular, are rich in antioxidantsalso known as flavonoids, which can reduce symptoms of depression. Another study where subjects received cranberry juice showed promising results linking blueberry intake to slower cognitive decline associated with aging.
7. Fermented foods
Foods that go through a fermentation process like sauerkraut, kimchi, kefir, kombucha, and yogurt help you maintain a healthy gut and can also help improve your mood. The fermentation process creates probiotics, which in turn, supports the healthy bacteria in your gut. Now, what does your gut have to do with your mood? Much. Until 90% of serotonin produced by your body is created from intestinal cells. So eating fermented foods promotes better serotonin production.
Read more: 8 Myths About Anxiety You Can Stop Believing Today
Too long, didn’t you read?
When you’re not feeling your best, your first instinct may be to reach for the packet of cookies or sugary foods. While these may give you some satisfaction, they are unlikely to help your long-term mental health. Instead, opt for nutrient-dense foods like the ones on this list to give you a happiness boost.
More mental health tips
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider regarding any questions you may have regarding a medical condition or health goals.
