We spend most of our lives searching for happiness. Whether it’s therapy, exercise routines, or meditations, we all want to bring more peace and joy into our lives. But when we think about the things that make us happy, our diet usually isn’t at the top of the list.
However, the food we eat plays a big role in how we feel. In the past decade, research has emerged linking diet to mental well-being, and certain foods are associated with increased serotonin in our brains. Serotonin, also known as the “happiness hormone”, plays an important role in regulating our mood. Low levels of serotonin can cause instability in our mood.
Below we offer you a list of foods that will make you happy, according to science.
1. Dark chocolate
You know the typical scene in movies where a girl is sitting on the couch wearing sweatpants and eating chocolate ice cream. Turns out Hollywood is right about something. Research has shown that dark chocolate can positively affect one’s mood. There are three main components found in chocolate that are associated with feelings of happiness: tryptophan, theobromine, and phenylethylalanine. Tryptophan is an amino acid that the brain uses to produce serotonin. Theobromine is a mild stimulant that can improve our mood. Meanwhile, phenylethylalanine is another amino acid that the body uses to produce dopamine, which acts as an antidepressant.
2. Bananas
If there is a good mood food, it is the banana. But maybe not in the way you think. Although bananas retain serotonin, it cannot cross the blood-brain barrier. But bananas can play a key role in regulating your mood in a more indirect way. Your body needs vitamin B6 to make serotonin, and bananas are especially rich in this nutrient. One medium-sized banana contains up to 0.4 milligrams of vitamin B6, which is approximately 25 percent of the daily recommended intake.
3. Coconut
If your mood has fallen during the winter days and you dream of warm days, coconut can bring you a good mood. Coconut is full of triglycerides that can help boost your energy. Another reason coconut is considered a mood-boosting food is that a 2017 study found that the triglycerides found in coconut milk can reduce anxiety. More research is needed to fully understand the relationship between anxiety and coconut.
4. Coffee
Now you can justify your coffee intake (in moderation of course) because coffee makes the world a happier place. A 2016 meta-analysis concluded that coffee consumption was significantly associated with a reduced risk of depression. Another study concluded that coffee (both caffeinated and decaffeinated) significantly improved the mood of subjects compared to those who consumed a placebo beverage.
5. Avocados
One thing is certain: avocados make us happier. This fruit is packed with nutrients, including choline, which the body uses to regulate the nervous system and mood. A 2020 study found that the healthy fats in avocados were linked to reduced anxiety in women. Another great reason to consume more avocados is that they are rich in B vitamins, which are 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 associated with improved mental health. Berries in particular are rich in antioxidants, also known as flavonoids, which can reduce symptoms of depression. Another study where subjects were given blueberry juice showed promising results linking blueberry intake to slower age-related cognitive decline.
7. Fermented food
Fermented foods like sauerkraut, kefir, kombucha, and yogurt help keep your gut healthy and can also help improve your mood. The fermentation process creates probiotics, which in turn support healthy bacteria in the gut. But what does your gut have to do with your mood? Large. Up to 90 percent of the serotonin produced by your body is made by intestinal cells. Thus, eating fermented foods promotes better serotonin production.
8. Mushrooms
Mushrooms are packed with vitamin D, which has anti-depressant properties and can improve your mood. If you’re vegan or vegetarian, you’re in luck because mushrooms are the only non-animal food source with significant amounts of vitamin D (the body can easily absorb it). To get the most vitamin D benefit from mushrooms, expose them to sunlight for a few hours before cooking.
Source: MSN