FOODS THAT MAKE YOU HAPPY

Being in a good mood makes you feel better and more optimistic, fosters creativity and learning, and helps to overcome stress, explains Miguel Ángel Almodóvar, a sociologist specializing in scientific research and author of the book "Mood Food - La Cucina de Happiness” (ABC).

Some foods improve mood and contribute to being happy, along with getting enough sleep, regular exercise, and other pleasures in life.

Neurobiologists have explored the links between what we eat and human psychology, and have found that a combination of hormones determines how well an individual feels.

It has been scientifically proven that serotonin and endorphins generate feelings of happiness, good mood, well-being, and restful sleep.

Researchers from the University of Warwick and Dartmouth College found that the key to improving happiness and physical and mental well-being is to consume small servings of fruits and vegetables throughout the day.

According to neuroscience professors Richard Wurtman and Peter J. Rogers of the Department of Experimental Psychology at the University of Bristol, and Dr. Chandan Prasad, some foods stimulate the production of serotonin and endorphins, both hormones related to appetite, mood, and mood. sleep, and also act as a natural pain reliever.

How does food affect mood?

The body produces serotonin and endorphins on its own, but some foods stimulate the production of these two hormones.

Tryptophan is one of the main proteins in the production of serotonin and it is found in foods such as cheese, lean meat, fish, or legumes.

This protein is only absorbed by the brain when combined with carbohydrates, which are converted to sugar in the intestine. An increased sugar level in the blood stimulates insulin production, making the neurons receptive to tryptophan, from which the brain begins to produce serotonin.

According to studies from the Department of Brain and Cognitive Sciences at MIT (Massachusetts Institute of Technology), not all carbohydrates are equally effective in producing serotonin. Starchy ones, like potatoes and pasta, or sweets, like honey, are the most effective.

Also:

They should never be eaten with protein because this combination cancels the production of serotonin.

The journal Psychiatric Biology has published that a sufficient intake of foods with tryptophan could replace antidepressants in psychiatric treatment.

Foods that make you happy

In the following list, you will find some of the foods that promote the production of serotonin and endorphins and therefore, that contribute to improving your mood and making you happier. It is important to have a balanced diet with a variety of foods and to do pleasant activities.

Regular exercise has also been shown to improve mood, and therefore contribute to happiness.

1. Virgin olive oil

Foods that make you happy It is an important source of energy, digestive, and antioxidant, and has a high content of vitamin E. It accelerates the functioning of the brain and nervous system.

According to a study conducted by researchers from the University of Navarra and Las Palmas de Gran Canaria, olive oil, like other monounsaturated fats, helps reduce the risk of depression (BBC World newspaper).

You should know that:

Olive oil has also been proven to aid in recovery from postpartum depression.

2. Legumes

They are related to the proper functioning of the nervous system and are an important source of tryptophan.

Also:

Legumes are an important source of energy and also promote mood and improve memory.

3. Almonds

Almonds are rich in B vitamins that, together with folic acid, balance the nervous system. They help reduce stress and improve mood, as they are rich in tryptophan.

4. Garlic

Foods that make you happy Garlic helps fight depression and stress, as it increases brain serotonin.

In addition, it has a sedative effect that improves mood.

5. Broccoli

Improves vision and the development of the nervous system. It is a natural antidepressant and has a high content of sulfur compounds that help fight degenerative diseases and some types of cancer (lung and colon).

6. Spinach

Spinach is a natural pain reliever, which in turn promotes positive feelings. It contains nutrients that have been associated with pleasure and happiness.

They are rich in folic acid and help reduce the risk of depression and postpartum depression.

7. Walnuts

They are high in omega 3, which is essential for neurons, improving memory and learning.

Some studies have found that low levels of omega-3 can cause depression.

Keep in mind that:

All nuts have a source of nutrients that improve mood.

8. Strawberries

Strawberries produce pleasure and well-being.

They are an important source of vitamin C and it is a powerful antioxidant, so it helps fight age. In addition, thanks to its fiber content, it helps against constipation and the bad mood that it causes.

9. Lean meats

Lean meats such as chicken, turkey, and pork help rebuild the body's cells and tissues. They activate serotonin, which is responsible for regulating sleep, well-being, and pleasure.

10. Carrot

Carrots have many benefits and are high in biotin. According to a study in the International Journal for Vitamin and Nutrition Research, biotin deficiency promotes fatigue and depression.

11. Chocolate

Foods that make you happy Good news! Chocolate reduces stress due to the antioxidants it contains and also makes you feel happier.

It helps regulate blood flow in the brain and this improves mood and the ability to concentrate.

Also:

Sugar and cocoa butter make the body receptive to absorbing tryptophan, thereby increasing the level of serotonin in the brain.

Keep in mind that the darker the chocolate, the healthier it will be (higher percentage of cocoa) since it has less fat.

12. Fish and seaweed

Algae have a high content of minerals, iron, magnesium, and B vitamins. The algae that are beginning to be introduced into the Western diet have essential nutrients for the body, which help maintain a good mood and prevent fatigue.

The same happens with fish, this should be in your diet since it is rich in vitamin B6 and tryptophan, therefore, it increases the production of serotonin.

13. Pineapple

Pineapple is rich in minerals and vitamins. In addition, it contains active compounds that stimulate the production of serotonin. It also helps calm anxiety and nervous agitation.

The vitamin C contained in pineapples also stimulates circulation and metabolism. Helping to improve concentration and motivation problems.

14. Chili

Foods that make you happy The brain perceives the spicy heat of chili as if it were pain and to counteract it, it releases endorphins that enhance the feeling of well-being.

Capsaicin is found in chili, a substance that combats frustration, anger, and depression.

15. Mussels

In addition, they are low in calories and fat.

Mussels are high in vitamin B12, which helps strengthen brain cells. It also has proteins and iodine, which help regulate the thyroid gland, which makes you have a good mood and a healthy weight.

16. Asparagus

They have large amounts of folic acid and tryptophan, both of which are linked to depression. People with depression are deficient in folic acid and tryptophan.

17. Whole grains

Foods that make you happy. These increase serotonin levels because they stimulate the secretion of insulin and therefore the absorption of tryptophan is improved.

18. Tomato

The tomato has an antioxidant called lycopene that helps eliminate inflammation in the brain and protects it.

Also:

According to a group of researchers from China and Japan, eating tomatoes 2 to 6 times a week can reduce the risk of depression by up to 46%.

19. Eggs

foods that make you happy Eggs are a great source of energy.

They contain zinc, vitamin B, iodine, omega 3, protein, and fatty acids, all necessary in the daily diet.

A study presented at the International Congress of the Spanish Society of Psychiatry reveals that patients with low cholesterol levels have a higher risk of suffering from depression.

So:

Eating foods such as eggs can help improve mood and prevent depression by keeping cholesterol levels balanced.

20. Dairy

Milk is a food rich in tryptophan and therefore promotes the production of serotonin. It helps regulate sleep and for this reason, having a glass of milk before bed can help you relax and combat insomnia.

21. Sesame seeds

Sesame seeds are high in tryptophan.

The Princeton Bio Brain Institute in the United States reveals that this food is a powerful antidepressant by stimulates the production of serotonin and endorphins.

22. Banana

Foods that make you happy is a fruit that contains many nutrients and fibers. In addition, it is rich in vitamins and minerals and is a quick source of energy.

The banana also has tryptophan, therefore it helps in the production of serotonin, which is responsible for mood and happiness.

23. Cherries

It is considered a natural aspirin because it contains anthocyanin that stimulates people's happiness, according to researchers at the University of Michigan.

In the mid-1980s, scientists from the Massachusetts Institute of Technology showed that a handful of cherries was better than any antidepressant medication due to its nutrients, explains Miguel Ángel Almodóvar in his book "Mood Food."

24. Artichoke

The nutritionist, Marta Gámez, affirms that artichoke is a food with many benefits, among them: it favors the intestinal flora and digestive well-being. In addition, it reduces the absorption of cholesterol. It is an essential food for digestive well-being and general well-being.

25. Salmon

It is a blue fish rich in omega 3 fatty acids, which is an essential fatty acid in the synthesis of serotonin so it increases self-esteem and concentration.