Can These Foods Make You Happier?

As you already know from your own life experience, eating habits can be thrown into major pandemonium in times of stress. It has been shown time and time again that stress triggers many of us to over-eat and choose low-quality food.

There are many valid reasons why we choose ‘junkier’ food such as: they provide comfort, are instantly gratifying, and even fuel activities in the brain that bring us satisfaction on a hormonal level. However, in the end they generally leave us feeling dull and low in energy. Since we already know that our mood can affect our food choices, what about the opposite?

Can we eat in a way that produces a happier, more balanced state of mind? Is there such a thing as “Good Mood Foods”? The answer is yes, otherwise, why write the article? Before getting into practical ideas and recipes, you might be interested HOW food can cause good moods. The simplest answer is that nutrients and compounds found in food directly affect the form and function of chemicals in our bodies that are in charge of our emotional state.

The following is a list of some important substances linked to mood regulation.

Serotonin - A brain neurotransmitter believed to regulate aggression, body temperature, mood, sleep, sexuality, and appetite. Low levels of serotonin are linked to depression, poor sleep, inability to relax, and increased appetite.

Tryptophan - An essential amino acid found in protein foods that helps to produce serotonin (good mood hormone)

Food Sources: Brown rice, cottage cheese, nuts, hummus, lentils, sunflower seeds, eggs, seafood.

Complex Carbohydrates

When we are craving sugary food through-out the day, this may be the body’s need for serotonin production. However, when we are on the run it is easy to grab a “simple” carbohydrate snack such as muffins, chocolate and pop. These snacks only offer a short- lived good mood boost, which passes very quickly and leaves you craving more sugar and feeling low again. Complex carbohydrates have a slower release into the brain and so their effect on “good mood” is longer lasting.

Food Sources: Potatoes, brown rice, wild rice, popcorn, beans, kamut, quinoa, salba, whole grains, fruits and vegetables.

B-Vitamins, Folic Acid, Vitamin C, Biotin

Along with many other functions, these micronutrients are important factors in the production of serotonin.

Food Sources: leafy greens, endive, oats, chickpeas, spinach, wheat germ, lentils, okra, barley, asparagus, avocado, walnuts, lettuce, papaya, oranges, bananas, sunflower seeds, red peppers, oil-rich fish.

Essential Fats

An essential fatty acid helps to maintain the integrity, structure and function of the brain.

Food Sources: tuna, mackerel, sardines, salmon, sushi, salba seeds, flax seeds, pumpkin seeds, walnuts.