There are times when we hit emotional lows and simply feel depressed. How long will we have to endure such low moods? To put an end to depression, we have put together a list of 15 so-called “happy foods” that should quickly put you in a good mood. But what is really necessary for certain foods to make us feel satisfied and happy? We will tell you.
In the video: These foods improve your body’s mood
How can the human body experience happiness?
Good humor You can eat! Yes, you heard right. There are actually certain nutrients that control your emotions. So it’s no coincidence that you crave certain foods when you’re in a good or bad mood. Because your feelings arise in your brain and are also influenced by certain things. messenger substanceshe Neurotransmitters They are called, controlled from food. Two neurotransmitters, among others, are responsible for good mood: dopaminethe pleasure hormone, and serotoninwhich is considered a hormone of happiness.
Serotonin is a neurotransmitter responsible for mood and general well-being. To increase your serotonin levels and feel happy, there are several things you can do. This includes regular exercise, a balanced nutrition, enough sleep, sunlight and social interactions with friends or family and colleagues. In order for your body to produce serotonin, you need an important building material: Tryptophan. The building material is found in many everyday foods and can be easily integrated into your diet.
Dopamine, on the other hand, is a neurotransmitter that… Reward and motivation It is associated. looks like one natural drugFor this endorphins It liberates, relieves pain and provides true sensations of euphoria. This messenger substance is released when we do something that affects us made happy or when we achieve a goal and we are happy about it. Activities such as achieving goals, pursuing hobbies, listening to music, or exercising can increase your dopamine levels.
Improve your mood with these foods
In fact, we can eat our way to happiness: at least certain foods improve our mood. We present to you the happy foods:
- Foods rich in carbohydratesl: Carbohydrates often get a bad rap when it comes to weight loss. Carbohydrates are important. Power source Our brain. The body can use tryptophan especially well to produce serotonin if carbohydrates are consumed. The healthiest options are potatoes, fruits, vegetables, whole grains and legumes.
- Bananas: The yellow tropical fruit also contains the amino acid tryptophan. It is also rich in vitamins A, B1, B2, B3, B5 and B6, which promote the production of serotonin, as well as magnesium, which has an antispasmodic effect.
- flax: He superfood is a good source for Omega-3 fatty acids, which can improve brain function and stabilize mood. Flaxseed oil is a true miracle weapon against depressive moods, as demonstrated by a study in Translational Psychiatry.
- Onions: The oldest cultivated plant in the world is used, among other things, for respiratory infections. It is said that onion juice is against it. Fears and bad mood. help. The miracle tuber contains quercetinan antioxidant that can stimulate the production of dopamine and norepinephrine, which contributes to improving mood.
- chickpeas: He too Tryptophan content of legumes is impressive: chickpeas contain 160 milligrams per 100 grams. They are also rich in iron, vitamin B and contain a lot of protein.
- avocado: Goodbye bad mood! Avocados also provide tryptophan, an important building material. Green berries are also full of healthy nutrients such as folic acid, vitamin K, vitamins D, B6 and E, as well as potassium and calcium.
- Quinoa: For people with Gluten intolerance Quinoa has been essential for years. Quinoa is also rich in protein and minerals. Quinoa is the right choice due to its high tryptophan content healthy mood enhancer.
- chili: The hot pod can do more than give your food the perfect spicy flavor. Chili peppers contain capsaicin, which releases endorphin, the happiness hormone. They also stimulate appetite as well as circulation and blood circulation. They have an antibacterial effect and against indigestion and flatulence.
- Green leafy vegetables: Leafy greens like spinach and kale are true. Nutrient bombs: They are rich in vitamin B and folic acid, which can promote the production of serotonin and dopamine.
- Fat fish: Fatty fish like salmon and mackerel contain omega-3 fatty acids that our body cannot produce on its own. they improve that Brain function and must also guarantee a good disposition.
- Meat, Poultry and Eggs: Meat, poultry and eggs are rich in proteins, which contribute to the production of neurotransmitters such as dopamine, serotonin and norepinephrine. All these amino acids brighten your mood.
- Nuts and seeds: Nuts are real Feel-good snack. Due to their magnesium content and high tryptophan content, they improve mood. Selenium is also abundant in seeds and nuts. Lack of selenium can cause bad mood.
- Yogurt, sauerkraut and kefir: Prebiotics and probiotics contained in foods such as kefir, yogurt or sauerkraut help healthy intestinal flora. Gut bacteria are important components of neurotransmitters such as serotonin and dopamine, which play an important role in mood.
- Coffee: This is good news for all coffee lovers: caffeine influences the activity of neurotransmitters such as adenosine, norepinephrine, dopamine and serotonin. For example, caffeine blocks the neurotransmitter adenosine, which causes fatigue and acts as a brake on the body’s neuronal activity. If the effect of adenosine is canceled by caffeine, the release of dopamine increases. This may temporarily improve your mood.
- Chocolate: After a stressful day or simply as a snack, chocolate has long been considered a factor of happiness. However, candy only contains a small amount of tryptophen. Rather, we often associate chocolate with a reward or as a childhood treat. Happy memories make us feel better when we eat them.
Tips on how to improve your mood with food
Not only Enough exercise and a restful sleep contribute to your well-being. Even with one balance diet You support your brain health and prevent mood swings. Here are our tips on how to use food to improve your mood.
- Make your breakfast nutritious
- Eat the right type of fat. Like unsaturated fatty acids. They are found in abundance in many foods and oils of plant origin, for example olive oil, rapeseed oil, nuts and avocados.
- Rely on foods rich in carbohydrates, such as potatoes or whole grain products.
- Pay attention to magnesium and vitamin B6.
- Think vitamin D and omega-3s
- Take care of your intestinal flora. Probiotic foods like kefir and yogurt support your intestines.
Foods to avoid on the happiness diet
Some foods can have a negative effect on our mood rather than a positive one because they contain hardly any good nutrients.
- alcohol: For many people, alcohol initially has an effect. stimulating. The dopamine released when drinking relaxes and relieves anxiety. But the next day doesn’t seem so rosy anymore. Because fears and worries often return with a severe headache.
- sweets: Actually, all sweet tooths know this. sugar is unhealthy. High sugar only improves your mood for a short time. In the long term, sugar damages our body and mind.
- bites I eat chips and crackers: at night, on the couch, we like to grab a bag of chips. But we don’t consume any healthy nutrients. As with sweets, this puts more pressure on the intestines.
- Muesli with a lot of sugar: Instead of resorting to a muesli with a lot of added sugar, it is advisable to prepare oatmeal with fruit. This lifts your mood and helps you get through what’s included. fiber full for longer.
- Frozen: Sugar is considered a comfort for the soul. But even your favorite ice cream only lifts your mood for a short time.
- Energy drinks with taurine: energy drinks are more popular than ever. But these drinks can cause high blood pressure or serious heart problems. They also usually contain a lot of sugar.
- For many people, coffee can have a negative, rather than positive, effect on mood. Too much coffee can cause headaches, sweating, and anxiety in sensitive people.
- Drinks without alcohol: Soft drinks like Cola and Fanta are not free either sugary drinks called. A British study concluded that those who consume a lot of sugar have a higher risk of developing mental illnesses. Consequently, people who consume more than 67 grams of sugar per day through candy, soda, or added sugar are said to have a higher risk of mental illness than people who consume less than 40 grams per day.
- Sausages: Antibiotics in some meat and sausage products can affect our mood and health. The World Cancer Research Fund (WCRF) global network recommends a maximum of 500 grams of organic red meat per week.
- Fried food such as French fries: Foods high in fat can cause intestinal inflammation. People with chronic inflammation often have psychological problems because serotonin, which influences our well-being, is largely produced in the intestine.
Foods that improve mood: that’s our conclusion
It’s possible to be in a good mood by eating well, but other factors such as plenty of exercise, a good work-life balance, and a restful night’s sleep also play a role. A balanced diet and a healthy lifestyle contribute to an overall improvement in mood. The foods mentioned above can also contribute to your good mood.
By the way, music also influences your mood: our playlist will make you dance.
Carbohydrates, onions, bananas, flax seeds, fatty fish, greens, nuts and quinoa can improve your mood.
Exercise, certain foods, social contacts, and your favorite music can improve your mood.
Put on your favorite music and dance, eat healthy, get some fresh air, because vitamin D makes you happy.
Going for a walk with friends, listening to good music, eating delicious, healthy food, and doing something you enjoy can improve your mood.