15 perfect “happy foods” from avocado to onion

There are times when we hit emotional lows and feel down. How long must we endure such low moods? To put an end to depression, we have put together a list of 15 so-called “happy foods” that should quickly put you in a good mood. But what is actually necessary for certain foods to make us satisfied and happy? We’ll tell you.

In the video: These foods have a mood-boosting effect on your body

How can the human body experience happiness?

Good mood you can eat! Yes, you heard right. There are actually some nutrients that control your emotions. So it’s no coincidence that you crave certain foods when you’re in a bad or good mood. Because your feelings arise in your brain and are also influenced by certain things messenger substancesTHE Neurotransmitters they are called, controlled by food. Two neurotransmitters, among others, are responsible for good mood: Dopaminethe pleasure hormone, e Serotoninwhich is considered the happiness hormone.

⇾ Serotonin

Serotonin is a neurotransmitter responsible for mood and general well-being. To increase serotonin levels and feel happiness, there are several things you can do. This includes regular exercise, a balanced nutrition, sufficient sleep, sunlight and social interactions with friends, family and colleagues. In order for your body to produce serotonin, it needs an important building material: Tryptophan. The building material is found in many everyday foods and can be easily integrated into the diet.

⇾ Dopamine

Dopamine, on the other hand, is a neurotransmitter that… Reward and motivation is associated. It looks like one natural medicineFrom it Endorphins releases, relieves pain and brings true feelings of euphoria. This messenger substance is released when we do something that concerns us made me happy or when we achieve a goal and are happy about it. Activities such as achieving goals, engaging in hobbies, listening to music, or exercising can increase dopamine levels.

Improve your mood with these foods

Indeed, we can eat to achieve happiness: at least some foods improve your mood. Introducing happy foods:

1. Foods rich in carbohydratesl: Carbohydrates often get a bad reputation when it comes to weight loss. Carbohydrates are important Source of energy our brain. The body can use tryptophan especially well to produce serotonin if you eat carbohydrates. The healthiest options are potatoes, fruits, vegetables, whole grains and legumes.
2. Bananas: The yellow tropical fruit also contains the amino acid tryptophan. It is also rich in vitamins A, B1, B2, B3, B5 and B6, which support the production of serotonin, as well as magnesium, which has an antispasmodic effect.
3. flax seed: THE Superfood is a good source for Omega-3 fatty acids, which can improve brain function and stabilize mood. Flaxseed oil is a true miracle weapon against depressive moods, as a study by Translational Psychiatry found.
4. Onions: The oldest cultivated plant in the world is used, among other things, against respiratory infections. Onion juice is said to be against it Fears and bad mood help. The miracle tuber contains Quercetinan antioxidant capable of stimulating the production of dopamine and norepinephrine, which help improve mood.
5. Chickpeas: Also the Tryptophan content of legumes is impressive: chickpeas contain 160 milligrams per 100 grams. They are also rich in iron, B vitamins and contain a lot of protein.
6. avocado: Bye bye low mood! Avocados also provide the important building material tryptophan. Even green berries are full of them healthy nutrients such as folic acid, vitamin K, vitamins D, B6 and E as well as potassium and calcium.
7. Quinoa: For people with Gluten intolerance Quinoa has been indispensable for years. Quinoa is also rich in protein and minerals. Quinoa is the right choice due to its high tryptophan content healthy mood enhancer.
8. kilos: The hot waffle can do more than just give your food the perfect spiciness. Chili peppers contain capsaicin, which releases endorphin, the happiness hormone. They also stimulate appetite, circulation and blood circulation. They have an antibacterial effect and against indigestion and flatulence.
9. Green leafy vegetables: Leafy greens like spinach and kale are real Nutrition bombs: They are rich in B vitamins and folic acid, which can promote the production of serotonin and dopamine.
10. Fatty fish: Oily fish such as salmon and mackerel contain omega-3 fatty acids that our body cannot produce on its own. They improve it Brain function and should also ensure good disposition.
11. Meat, poultry and eggs: Meat, poultry and eggs are rich in them proteins, which contribute to the production of neurotransmitters such as dopamine, serotonin and norepinephrine. All these amino acids brighten your mood.
12. Nuts and seeds: The nuts are real Wellness snack. Thanks to their magnesium content and high tryptophan content, they improve mood. Selenium is also abundant in seeds and nuts. Lack of selenium can lead to bad mood.
13. Yogurt, sauerkraut and kefir: Prebiotics and probiotics contained in foods such as kefir, yogurt or sauerkraut support one healthy intestinal flora. Gut bacteria are important building blocks for neurotransmitters like serotonin and dopamine, which all play an important role in mood.
14. Coffee: This is good news for all coffee lovers: caffeine affects the activity of neurotransmitters such as adenosine, norepinephrine, dopamine and serotonin. For example, caffeine blocks the neurotransmitter adenosine, which makes you tired and acts as a brake on neuronal activity in the body. If the effect of adenosine is canceled by caffeine, the release of dopamine increases. This can temporarily improve your mood.
15. Chocolate: After a stressful day or simply as a snack, chocolate has long been considered a creator of happiness. However, the candy contains only a small amount of tryptofen. Rather, we often associate chocolate with a reward or childhood treat. Happy memories make us feel better when we eat them.

Tips on how to improve your mood with food

Not only enough exercise it’s a restful sleep contribute to your well-being. Even with one balanced diet Support your brain health and prevent mood swings. Here are our tips on how to use food to improve your mood.

1. Make your breakfast nutritious
2. Eat the right kind of fat. Like unsaturated fatty acids. They are found abundantly in many plant-based foods and oils, for example olive oil, canola oil, nuts and avocados
3. Rely on foods rich in carbohydrates, such as potatoes or whole grain products
4. Pay attention to magnesium and vitamin B6
5. Think vitamin D and omega-3s
6. Take care of your intestinal flora. Probiotic foods like kefir and yogurt support your gut.

Foods to avoid on the happiness diet

Some foods can have a negative rather than positive effect on our mood because they hardly contain good nutrients.

• alcohol: For many people, alcohol initially has an effect stimulating. The dopamine released by drinking relaxes and relieves anxiety. But the next day it doesn’t look so rosy anymore. Because fears and worries often return with a violent headache.
• sweets: Actually, everyone with a sweet tooth knows this Sugar is unhealthy. The sugar high only improves your mood for a short time. In the long term, sugar harms our body and mind.
• Nibbles like chips and crackers: in the evening on the sofa we like to have a bag of chips. But we don’t consume healthy nutrients. As with sweets, this puts a strain on your gut.
• Muesli with a lot of sugar: Instead of getting a granola with a lot of added sugar, you should make oatmeal with fruit. This lifts your mood and helps you overcome what is included fiber full for longer.
• Ice-cream: Sugar is considered a comforter for the soul. But even your favorite ice cream only improves your mood for a short time.
• Energy drinks with taurine: Energy drinks are more popular than ever. But these drinks can cause high blood pressure or serious heart problems. They also usually contain a lot of sugar.
• For many people, coffee can have a negative, rather than positive, effect on mood. Too much coffee can cause headaches, sweating and anxiety in sensitive people.
• Alcohol-free drinks: Even soft drinks like Cola and Fanta are not free Sugary drinks called. A British study has concluded that those who consume a lot of sugar have a greater risk of developing mental illnesses. As a result, people who consume more than 67 grams of sugar per day through sweets, soft drinks or added sugars are said to have a greater risk of mental illness than people who consume less than 40 grams per day.
• Sausages: Antibiotics present in some meat and cured meat products can affect our mood and health. The World Cancer Research Fund (WCRF) global network recommends a maximum of 500 grams of organic red meat per week.
• Fried foods like french fries: foods high in fat can cause intestinal inflammation. People with chronic inflammation often have psychological problems because serotonin, which influences our well-being, is largely produced in the intestine.

Mood-boosting foods: that’s our conclusion

It is possible to be in a good mood by eating well, but other factors such as lots of exercise, a good work-life balance and restful sleep also play an important role. A balanced diet and a healthy lifestyle contribute to an overall improvement in mood. The foods mentioned above can also support your good mood.

By the way, music also affects your mood – our playlist will definitely make you dance.