8 Foods That Will Make You Happier in 2023

We spend more time than we like to admit looking for happinessWe try new things like treatment, exercise routine When meditation To bring peace and joy into our lives. And when we think about what makes us happy, our diet isn’t usually at the top of the list.

But the food we eat plays a big part in how we feel.In the past decade, research has emerged linking nutrition and mental health, and certain foods have been linked. increased serotonin in our brain. Serotonin, also known as the “happiness hormone,” is a chemical that plays an important role in regulating our mood. Low levels of serotonin can lead to mood swings.

For more mental health resources, try this Easy ways to improve your mental health without therapyand check out our list How to manage anxiety without drugs.

7 foods that make you happy, scientifically proven

Here are our favorite foods to make you happy.

1. Dark chocolate

You know the classic movie scene, the girl sitting on the couch, sweating and eating chocolate ice cream. It turns out Hollywood was on to something. A systematic review found that Dark Her chocolate can have a positive effect on mood. The three main ingredients in chocolate that are associated with euphoria are tryptophan, theobromine, and phenylethylalanine. Tryptophan is an amino acid that the brain uses to make serotonin. Theobromine is a mild stimulant that improves mood. Phenylethylalanine, on the other hand, is another amino acid used by the body to make dopamine, which acts as an antidepressant.

2. Banana

If there’s such a thing as “good food,” it’s probably bananas. But it may not be the way you think it is. Bananas contain serotonin, but they can’t cross the blood-brain barrier (think of the BBB as a wall that filters what can and can’t enter the bloodstream to reach the brain). Your body needs vitamin B6 to make serotonin, and bananas are particularly rich in this nutrient. One medium-sized banana contains 0.4 mg of vitamin B6, which is about 25% of your recommended daily intake.

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3. Coconut

If you’re having the winter blues and dreaming of warmer days, coconut may transport your taste buds and mood to a tropical mental state. Contains triglycerides. Another reason coconut is considered a mood food is that a 2017 animal study found that his MCTs in coconut milk may reduce anxiety. More research is needed to fully understand the relationship between human anxiety and coconut.

4. Coffee

This is for the world’s billion coffee lovers. Coffee, one sip at a time, is making the world a happier place, so you can justify your coffee intake (in moderation, of course). concluded that it was significantly associated with reduced risk. Another small study concluded that both decaffeinated and decaffeinated coffee significantly improved mood in subjects compared to those who consumed placebo beverages.

5. Avocado

Other generations may say that avocado toast is the reason millennials are homeless, but one thing’s for sure: avocados make us happier. The creamy fruit is packed with nutrients such as choline, which the body uses to regulate the nervous system and mood. A 2020 study found that healthy fats in avocados were associated with reduced anxiety in women. It is rich in B vitamins.

6. Berries

Did you know that consuming more fruit is also associated with better mental health? A 2016 meta-analysis found that fruit and vegetable consumption was highly associated with improved mental health. Berries in particular are rich in antioxidants, also known as flavonoids, which may reduce symptoms of depression. A study showed promising results linking blueberry consumption to slower age-related cognitive decline.

7. Fermented foods

Foods that go through a fermentation process, such as sauerkraut, kimchi, kefir, kombucha, and yogurt, help maintain a healthy gut and can also help improve your mood.The fermentation process supports healthy bacteria in your gut. So what does your gut have to do with your mood? Up to 90% of the serotonin produced in the body comes from intestinal cells. So eating fermented foods boosts the production of serotonin.

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8. Mushrooms

Mushrooms are rich in vitamin D, which has been associated with antidepressant effects and may boost your mood. If you’re a vegan or vegetarian, you’re in luck because mushrooms are the only non-animal source of food that contains significant amounts of bioavailable vitamin D (the body can easily do that). For maximum vitamin D benefits from mushrooms, expose them to sunlight for a few hours before cooking.

too long to read?

When you’re feeling down, your instinct may be to reach for cookies or sugary foods. While these may give you some satisfaction, they are unlikely to help your mental health in the long run. Please raise it.

Other Mental Health Advice

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. If you have any questions about your medical condition or health purposes, be sure to consult a physician or other qualified Talk to your healthcare provider.