A bowl of warm soup on a wintery night, or a cool salad on a hot summer day can do much more than just fill up your stomach. It can make you happy! Food can make you happy as it can impact your brain chemistry, and hormones produced in your body, besides providing nutritional benefits. There are many foods, especially ones that are high in carbohydrates, that release serotonin, a neurotransmitter that is linked to mood regulation. Foods such as bananas, avocados and nuts can also lead to the production of dopamine, which is related to pleasure and reward. Besides this, foods you enjoy, such as 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: 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 several bodily functions,” explains dietitian Kejal Shah. According to a study, published by the US’s National Institutes of Health, serotonin is responsible for satisfaction and optimism. Serotonin can stave off depression and provide a feeling of euphoria. When you feel happy and all seems right with the world, you're feeling the effects of serotonin. This hormone is responsible for boosting mood, as well as a host of other functions.

Besides serotonin and dopamine, there are other reasons also behind food changing our mood. “The gut microbiome plays a crucial role in mental health. Certain foods, like probiotics and fibre-rich fruits and vegetables, can positively influence gut bacteria, which in turn can affect mood and mental health through the gut-brain axis,” says Shah. Eating balanced meals helps maintain stable blood sugar levels and can also lower mood swings. Additionally, essential nutrients like omega-3 fatty acids, B vitamins, and magnesium have been linked to better mood regulation, for example; omega-3s found in fish are associated with a reduced risk of depression.

10 foods that can make you happy

1. Lentils

Yes! Consuming 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 has to be consumed. A study, published in Philosophical Transactions, suggests that tryptophan supplementation can increase serotonin levels in the body. This in turn can decrease quarrelsomeness and increase agreeableness.

2. Chickpeas

Chickpeas are one of the foods that can lift your mood. They are rich in tryptophan and also offer a good amount of fibre and protein. They can be enjoyed as curries, in salads or used to make hummus. Chickpeas also contain magnesium which helps in nerve function. Also, Selenium and zinc can help against depression and anxiety, states 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 as well as 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 snacks or added to various sweets and dishes. A decade-long study, published in the European Journal of Nutrition, links the consumption of nuts to a 23 per cent lower link of depression.

Pumpkin seeds are high in tryptophan and help with depression symptoms. Image courtesy: Pexels

5. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are high in tryptophan and can be added to salads, and yoghurt, or eaten as a snack. Pumpkin seeds can lead being an antidepressant as well, and can be promoted as a remedy to depression as well, states this study, published in the 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 alleviate symptoms of depression. These substances are called beta-casomorphins and they can impact serotonin receptors in the brain, states this study, published in the 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 like oatmeal or as an ingredient in various other recipes. It also facilitates the production of serotonin in the body. This can help you stay calm and make you sleep better.

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 at very high levels in orange-fleshed sweet potatoes, can help with depression in young adults.

Oats can help with anxiety. Image courtesy: Pexels

9. Dark Chocolate

Dark chocolate can be consumed as it is or it can be used as part of sweets and desserts. It contains compounds that can boost serotonin levels, in addition to providing a mood-enhancing effect. A study, published in the Journal of Nutritional Biochemistry, also states that 85% of cocoa dark chocolate contains prebiotics that can impact intestinal bacteria, and this can improve emotional state because of the connection between the gut and brain.

10. Avocados

Beyond its creamy texture and taste, avocado is full of nutrients. Packed with vitamin B3 and omega-3 fatty acids, avocados contribute to serotonin production and have been scientifically linked to mood improvement. Add avocados to salads, sandwiches, or as a standalone snack to add a burst of happiness to your day. Avocados come with a range of other health benefits as well. Read here to know more.

Summary

Food impacts mood by affecting brain chemistry, hormone production, and gut health. Serotonin, dopamine, and endorphins are key neurotransmitters and hormones influenced by food. A balanced diet with essential nutrients like omega-3s, B vitamins, and magnesium can promote better mood regulation. The gut microbiome plays a significant role in mental health, and certain foods like probiotics and fibre-rich fruits and vegetables can positively influence these bacteria.

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