Foods that make us happier
When we think about stress, the first thing that comes to mind is that it is related to personal life, family, work, and even genetics ... But what about food?
When we feel depressed, poorly motivated, sad, the reasons can be multifactorial: social, little exposure to the sun and fresh air, a sedentary lifestyle and, of course, malnutrition.
Serotonin, the hormone of happiness, is produced from the essential amino acid tryptophan.
Dopamine, epinephrine and norepinephrine are formed from the amino acids phenylalanine and tyrosine.
All these amino acids are produced inside our body from protein foods rich in them. These essential elements are found in foods such as fish, chicken, turkey, spirulina, bananas, dairy products, rice, quinoa, eggs.
But the absorption and transformation of these products into hormones of joy and pleasure will depend on whether your body has enough of the right cofactors in the form of vitamins B, C, D, zinc and omega-3. So, according to statistics, 80% of Russians are deficient in vitamin D.
Omega-3s and vitamin D can be found in fatty fish such as mackerel, salmon, cod liver, herring, and mackerel. Zinc is found in wheat bran, nuts, seeds, hard cheeses. B vitamins can be obtained from green salads, red meat and fish.
Nutritionists are now closely studying the nutritional factors that affect human consciousness, behavior and emotional state.
Interestingly, approximately 90% of serotonin is produced in the gut, so the balance of our bacteria plays a huge role in this process. By replacing the habitual food that contains bad fats, bread, alcohol and sugar with healthier alternatives in the form of dairy products, greens, legumes, vegetables and healthy fats from fish, eggs and nuts, we have a healthier microbiome that strengthens not only our immune system, but also makes us happier and more stress-resistant.
It's also a great strategy to add prebiotics (which feed our good bacteria) or probiotics (good bacteria) to get things going faster. Prebiotics are found in vegetables, fruits, greens, and whole grains that are high in soluble fiber: bananas, leeks, rye, garlic, wheat, oatmeal, buckwheat, artichokes, and legumes.
8 specific foods that will make you feel better
1. Blueberries
Blueberries are full-spectrum nutrients, making them an ideal mood-enhancing food: they taste delicious, are rich in vitamins and antioxidants, and help activate positive responses and well-being signals in the brain. However, these qualities are also characteristic of many other berries, for example, blackberries, raspberries, and currants.
2. Fermented foods
Gut health is directly related to our emotions; Regular intake of probiotics increases the level of happiness neurochemicals (dopamine and serotonin) in our body. Therefore, fermented foods such as kombucha, kefir or sauerkraut are ideal for improving our well-being.
3. Vegetables
We have already written about how important the fiber contained in vegetables is for our health. But their value doesn't stop there. Lack of vitamins and minerals can make you feel unwell, so vegetables, especially those with dark green leaves, are very useful for improving our mood. In addition, they are high in vitamin C and magnesium, two important molecules that convert thyroxine and tryptophan into the well-known serotonin and dopamine.
4. Salmon
Salmon, like any other oily fish, is high in omega-3s, essential fatty acids associated with mood and well-being, among other things. In addition, some seafood, such as oysters, are rich in selenium, which has also been linked to feelings of happiness.
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5. Banana
Its nutritional profile is rich in substances important for the body, such as vitamin B6, tryptophan and potassium, iron and magnesium, which are also associated with a good mood.
6. Nuts
They are an excellent source of polyunsaturated fatty acids. Walnuts, almonds, hazelnuts or cashews are plant sources rich in tryptophan, an ally of happiness. And what can we say about the emotions that peanut butter for breakfast gives us!
7. Chocolate
With dark chocolate, we get several of the nutrients we need to feel happy. In addition to taste, a sense of well-being is ensured by the fact that chocolate activates and accelerates the production of serotonin, a powerful stress regulator.
8. Coffee
When consumed in moderation, coffee helps the brain recognize positive emotions quickly and effectively. In addition, it helps prevent emotional problems as it stimulates the production of norepinephrine, serotonin, and dopamine.
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