7 Nutrient-Rich Foods That Will Make You Happier, According to Science


Let’s be honest. We spend a lot of our lives In pursuit of happiness. We are constantly trying new things to improve our mental health like Psychiatric treatmentAnd the New exercise routines And the Reflections. But does our diet also affect our mood? Link studies Nutrition and mental health Appeared in the past decade, some foods are linked Increase serotonin in our brains. serotonin, also known as the “happiness hormone,” is a chemical that plays an important role in regulating our mood. Low levels of serotonin can cause mood instability.

For more mental health resources, try this one Simple ways to improve your mental health without treatment and check out the list Ways to manage anxiety without medication.

7 foods that make you happy, according to science

Here are our favorite foods that will make you happy.

1. Dark Chocolate

You know the usual scene in the movies where a girl is sitting on her couch sweaty, eating a tub of chocolate ice cream. Turns out Hollywood was working on something. A systematic review found it dark chocolate It can positively affect one’s mood. there Three main components Found in chocolate associated with a feeling of happiness: tryptophan, theobromine, phenylethylalanine. tryptophan It is an amino acid that the brain uses to produce serotonin. theobromine It is a weak stimulant that can improve your mood. while, phenylethyl alanine It is another amino acid that the body uses to produce dopaminewhich acts as an antidepressant.

2. Banana

If there is such a thing as “good mood food,” it would probably be bananas. But maybe not in the way you think it is. despite Bananas contain serotoninhe is unable to cross The blood-brain barrier (Think of the BBB as a wall that filters what can and cannot enter our bloodstream and make its way into our brains.) But bananas can play an important role in regulating your mood in an indirect way. Your body needs Vitamin B6 to create serotoninBananas are especially rich in this nutrient. One medium sized banana It contains up to 0.4 mg of Vitamin B6, which is about 25% of the recommended daily intake.

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3. Coconut

If you suffer from winter blues and dream of warmer days, coconut may transport your taste and mood buds into a tropical state of mind. Coconut full Medium Chain TriglyceridesWhich can help increase your energy. Another reason coconut is considered a mood food is that 2017 animal study I found that MCTs from coconut milk may reduce anxiety. More research is needed to fully understand the link between anxiety and coconut in humans.

4. Coffee

This one is for 1 billion coffee drinkers In the world. Now you can justify your coffee (in moderation of course) because coffee makes the world a happier place, one sip at a time. a 2016 meta-analysis It was concluded that coffee consumption was significantly associated with a lower risk of depression. else small study It was concluded that coffee – whether caffeinated or decaffeinated – significantly improved people’s mood compared to those who received a placebo.

Woman holding a cup of coffee smiling

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5. Avocado

Other generations might say avocado toast is to blame for millennials not having homes, but one thing is for sure – avocados make us happier. This fruit is soft and creamy full of nutrients Including choline, which your body uses to regulate your nervous system and mood. a Study 2020 The healthy fats in avocados have been found to be linked to reduced anxiety in women. Another great reason to consume more avocados is that they are rich in vitamin B associated with it lower stress levels.

6. Raspberry

Did you know that eating more fruit is also linked to better mental health? a 2016 meta-analysis It found that eating fruits and vegetables was significantly associated with improved mental health. berries, in particular, Rich in antioxidantsalso known as flavonoids, which may Reduce symptoms of depression. Another study where subjects were given cranberry juice Promising results have shown that eating blueberries has been linked to slow cognitive decline associated with aging.

7. Fermented foods

Foods that go through the fermentation process such as sauerkraut, kimchi, kefir, kombucha, and yogurt help you maintain a healthy gut and may also help improve your mood. Create the fermentation process probioticsWhich in turn supports the healthy bacteria in your gut. Now, what does your gut have to do with your mood? Much. reach to 90% of serotonin Produced by your body is created from the cells of the intestine. So eating fermented foods promotes better serotonin production.

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Too long, didn’t you read?

When you’re not feeling your best, your first instinct may be to reach for a box of crackers or sugary foods. While these may give you some satisfaction, they are not likely to help your mental health in the long run. Instead, choose nutrient-rich foods like the ones on this list to give you a boost of happiness.

More mental health tips

The information in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified healthcare provider with any questions you may have about a medical condition or health goals.


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