There are certain foods that can make you happy because they release serotonin and dopamine in the body. Read on to find out more
A bowl of warm soup on a winter night or a cool salad on a hot summer day can do more than just fill you up. It can make you happy too! Food can make you happy because it can affect your brain chemistry and hormones produced in your body, in addition to providing nutritional benefits. There are many foods, especially those high in carbohydrates, that release serotonin, a neurotransmitter linked to mood regulation. Foods like bananas, avocados, and nuts can also trigger the production of dopamine, which is linked to pleasure and reward. Additionally, foods you enjoy, like chocolate, can trigger the release of endorphins, which are chemicals in the brain that act as natural painkillers and mood enhancers.
Food That Can Make You Happy: The Connection Between Food and Mood
Serotonin is a neurotransmitter, a type of chemical messenger in the brain and throughout the body. "It plays a crucial role in regulating mood, emotion, and various bodily functions," explains dietitian Kejal Shah. According to a study published by the National Institutes of Health in the US, serotonin is responsible for contentment and optimism. Serotonin can ward off depression and provide a sense of euphoria. When you feel happy and everything in the world seems to be going well, you feel the effects of serotonin. This hormone is responsible for improving mood, as well as a host of other functions.
In addition to serotonin and dopamine, there are other reasons why food changes our mood. "The gut microbiome plays a crucial role in mental health. Certain foods, like probiotics and fiber-rich fruits and vegetables, can positively influence gut bacteria, which in turn can influence mood and mental health via the gut-brain axis," says Shah. Eating balanced meals helps maintain stable blood sugar levels and can also reduce mood swings. Additionally, essential nutrients like omega-3 fatty acids, B vitamins, and magnesium have been linked to better mood regulation; omega-3 fatty acids found in fish are associated with a reduced risk of depression.
10 Foods That Can Make You Happy
1. Lentils
Yes! Eating something as simple as lentils can make you happy, 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 supplements can increase serotonin levels in the body. This in turn can reduce quarrelsomeness and increase friendliness.
2. Chickpeas
Chickpeas are one of the foods that can improve your mood. They are rich in tryptophan and also provide a good amount of fiber and protein. They can be enjoyed as curries, in salads or used to make hummus. Chickpeas also contain magnesium, which helps with nerve function. Also, selenium and zinc can help against depression and anxiety, according to this study published in Nutrients.
3. Cottage cheese
Cottage cheese or paneer is high in protein and tryptophan. It can be used in various curries and salads. A study published in Advances in Nutrition reveals that dairy proteins can help you sleep better as they are rich in tryptophan.
4. Nuts
Nuts such as 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 ten-year study published in the European Journal of Nutrition linked nut consumption to a 23 percent lower link to 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 may also be an antidepressant and may also be promoted as an antidepressant, according to this study published in Scientific African.
6. Milk
Milk and dairy products are also foods that can make you happy, as they contain tryptophan and can be included in your diet as milk, curd or buttermilk. You can enjoy milk in the form of a glass of warm milk or sweets. Dairy products also contain substances that can help relieve symptoms of depression. These substances are called beta-casomorphins and they can affect serotonin receptors in the brain, according to this study published in Critical Reviews in Food Science and Nutrition.
7. Oats
Oats are also one of the foods that can make you happy, as they are rich in tryptophan and can be used in breakfast dishes such as oatmeal or as an ingredient in various other recipes. They also facilitate the production of serotonin in the body. This can help you stay calm and sleep better.
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8. Sweet potatoes
Sweet potatoes are a good source of carbohydrates and contain tryptophan. They can be used in curries, stews or simply roasted. A study published in Nutrients reveals that α- and ß-carotenes, which are found in very high concentrations in orange-fleshed sweet potatoes, may help with depression in young adults.
9. Dark chocolate
Dark chocolate can be eaten on its own or as part of sweets and desserts. It contains compounds that can increase serotonin levels and also have a mood-enhancing effect. A study published in the Journal of Nutritional Biochemistry also states that 85% of dark chocolate with cocoa contains prebiotics that can influence gut bacteria, which can improve emotional state due to the gut-brain connection.
10. Avocados
In addition to its creamy texture and flavor, avocado is packed with nutrients. Avocados are packed with vitamin B3 and omega-3 fatty acids, help produce serotonin, and have been scientifically linked to improved mood. Add avocados to salads, sandwiches, or as a standalone snack to add a little pop of happiness to your day. Avocados also have a variety of other health benefits. Learn more here.
Resume
Food affects mood by influencing 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-3, B vitamins, and magnesium can promote better mood regulation. The gut microbiome plays an important role in mental health, and certain foods such as probiotics and fiber-rich fruits and vegetables can positively influence these bacteria.
