10 Food to Boost Happiness
Have you ever try to eat your way to happiness when you are feeling down or stressed? However, the high calories, sugary snacks like cakes, french fries, and more may bring more negative effects than boost your emotions.
What if we tell you some food can naturally boost the release of certain compounds in your brain to lift your mood. Below we listed some food that has been shown to improve your brain health and improve mood.
Omega-3 fatty acids are something that your body cannot produce by itself. We must obtain it from our diet. Fish like salmon, albacore tuna, are high in docosahexaenoic acid (DHA)and eicosapentaenoic acid (EPA). Research has shown that DHA and EPA can lower depression scores.
There is no standard dose, it is suggested for adults to take at least 250–500 mg of combined DHA and EPA per day.
Nuts and Seeds
Nuts and Seeds are high in tryptophan. Tryptophan is a kind of amino acid responsible for producing mood-boosting serotonin. Include a moderate amount of nuts and seeds such as almonds, walnuts, cashews, peanuts, pumpkin seeds, and sesame seeds daily into the diet has been shown in research to lower the risk of 23% of having depression.
Dark Chocolate is rich in various compounds that can boost your spirit. Its sugar can serve as an energy to your brain and quickly help boost the mood. It also has compounds such as caffeine, theobromine, and N-acylethanolamine (a substance chemically similar to cannabinoids that have been linked to improved mood). Moreover, dark chocolate also has antioxidants, that influence our brain function.
Coffee is very similar to the dark chocolate we mentioned above. Caffeine stimulates our central nervous system (CNS) and helps boost our mood. It also increases the release of dopamine and norepinephrine that are mood-boosting neurotransmitters.
Banana is rich in Vitamin B6 that assists in creating mood-boosting chemicals. It also contains sugar and fiber. When sugar combines with fiber, it allows the sugar to slowly release into the bloodstream to maintain stable blood sugar.
Food like yogurt, kombucha, kimchi, kefir, and sauerkraut are rich in probiotics that are good for gut health and may increase serotonin levels. Serotonin affects our mood, stress response, appetite, and sexual drive. 90% of serotonin is produced in your gut. However, not all fermented food is rich in probiotics. For example, beer and wine are not due to cooking and filtering.
A diet rich in antioxidants may help manage inflammation associated with depression and mood disorders. Berries are rich in antioxidants and can help increase happiness. The purple-blue color indicates that berries are also high in anthocyanins that are associate with lower depressive symptoms.
Oats are high in fiber that helps steadily increase your blood sugar when you intake carbs. Stable blood sugar help to control the mood swing and irritability. Overnight oats, oatmeal, muesli, and granola can all provide the same benefits.
Bean and Lentils
Bean and lentils are high in fiber and plant-based protein. They are also a great source of Vitamin Bs. Vitamin B helps improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA)
Instead of consuming food like pizza, cake, or ice cream, try to take the natural foods above to maintain your mood and also increase your overall health.