The Happiness Diet: 7 Best Mood-Boosting Foods, from
Nutrition and Brain Experts
Our culture has spent decades emphasising the link between a good diet and physiological fitness, particularly as it relates to weight. You might also be becoming more conscious that the foods you eat have a significant impact on your mind as a result of a pandemic that made mental health a major topic.
According to research that was published in The British Medical Journal, a person's food has a significant impact on how their body and brain are feeling. There is a reason the name "hangry" exists; poor nutrition can result in emotions like melancholy, anxiety, and anger. However, altering your diet and knowing which foods to eat may be beneficial for your mental health.
Certain foods can assist your intuitive eating, according to registered dietitian and certified intuitive eating counsellor Rachel Engelhart, RD, LPC.The bodily functions that give people good emotions and lots of energy. Here is Engelhart's ranking of the top happy-making foods.
Fatty fish
Omega-3 fatty acids, sometimes known as "good fats," are found in abundance in seafood like salmon, mackerel, and canned tuna. These "healthy fats" have advantages for your heart, eyes, and brain among other parts of your body.
According to Kelsey Lorencz, RDN, registered dietitian at Graciously Nourished, "Omega-3 fatty acids are anti-inflammatory and have the capacity to penetrate into the brain, having a direct effect on mood-regulating molecules and neurotransmitters there." According to a review published in Frontiers in Physiology, the majority of us do not consume enough omega-3 fats in our diets, despite the fact that research has repeatedly associated low levels of omega-3s with mood disorders like sadness and anxiety.
Yogurt
."Your gut bacteria can actually generate feel-good neurotransmitters like serotonin and dopamine," claims Lorencz.
Research has found a specific strain of bacteria called Lactobacillus that may play a significant role in the release of these compounds. One study discovered that supplementing with this beneficial bacteria, which is naturally present in foods like yoghurt, kefir, and sauerkraut, not only helps us avoid the blues but also boosts our ability to cope with stress. This study was published in the journal Nature.
Bananas
Bananas are a mood-lifting powerhouse in addition to being shaped like a smile. That's partly because they also contain a lot of vitamin B6, which is essential for making serotonin, popularly known as the "happy hormone." Prebiotic fibre and Lactobacillus, both of which are found in bananas, are crucial for gut health, which supports a happy brain.
Bonus: Bananas may also aid in a restful night's sleep, which can certainly improve your mood.
Cottage cheese
Dopamine and norepinephrine, two neurotransmitters that influence our mood and are readily depleted, are made from the amino acid L-tyrosine, according to Lorencz. She cites high-source foods like bananas, soy products, chicken, fish, nuts, and seeds. However, cottage cheese is loaded with this amino acid and a few other mood-enhancing nutrients. According to Engelhart, it has a lot of protein, which is necessary for our body to produce and use the hormones that improve our mood. (This protein is casein, which is absorbed by our bodies more slowly, maintaining energy levels and maybe causing heightened moods.)
In addition, cottage cheese contains selenium, a mineral that, according to Nutrients studies, may be associated with a decreased risk of depression.
Nuts and seeds
According to Lorencz, magnesium is a mineral that helps the body produce energy; a lack of it can cause irritation, anxiety, insomnia, and agitation. This essential ingredient can be found in large quantities in nuts like almonds, walnuts, and cashews as well as seeds like sesame, pumpkin, and chia.
Additionally excellent vegetarian sources of those vital omega-3 fatty acids include nuts and seeds.
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Oysters
Although the age-old wives' myth that oysters are aphrodisiacs is still up for question, oysters can nevertheless improve mood even when there isn't any physical stimulation. They have the largest amount of zinc of any food, a nutrient Lorencz claims is linked to anxiety and sadness when our bodies are lacking in, as well as tyrosine, an amino acid that aids in the production of the "feel good" hormone dopamine.
That's fantastic news for those who enjoy seafood. If oysters aren't your thing, you may still receive this two-pronged mood-booster from foods like eggs, almonds, and legumes.
Your favorite treat
.The best approach to prepare your body to manufacture the "feel good" hormones it requires is to eat a variety of meals, according to Engelhart, who also makes a crucial point: in addition to maintaining a balanced diet, you should also reward yourself to foods you enjoy. According to her, "So many of my clients are harsh with themselves and quite critical of their eating choices, and it severely affects their mood." A significant strategy to improve our mental health is to "sprinkle our day with a good coffee, a delectable dessert, or one of our favourite restaurant meals."
And choose some dark chocolate for your treat if you want to be wise about it. Dark chocolate has prebiotic benefits on our bodies since it contains natural serotonin, according to research from 2022.
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Bonus: water
Water is not a food, yet it deserves a mention anyway. Staying hydrated is a simple approach to help us feel happier, according to Engelhart. A lack of water can lead to headaches, brain fog, weariness, and bodily aches, all of which are enough to put anyone in a bad mood. Additionally, studies reveal that symptoms of depression, stress, and low mood decrease as our water intake increases.
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