Everyone has a bad day now and then. That's completely normal. However, for some people, the phase of low mood lasts a little longer. In such cases, the desire for quick relief is understandable. However, you don't have to immediately resort to medication to lift your mood. You can also make a big difference with the right diet and ensure that your serotonin levels rise again, and thus your good mood, because serotonin is a 'happy hormone'!
Serotonin, the 'happiness messenger'
Serotonin is a neurotransmitter for nerve cells. Neurotransmitters can be thought of, very simply, as tiny keys that fit into the corresponding locks (receptors) of our nerve cells. The nerve cells then transmit corresponding signals to the body—in the case of serotonin, these signals signal happiness and relaxation. If your serotonin levels drop, this affects your mood. In the worst case, a serotonin deficiency can lead to depression.
Serotonin is produced by your body from the amino acid tryptophan , which it produces itself but can also be found in some foods. This precursor to serotonin is found primarily in animal products with a high protein content, such as meat, milk, or cheese. Fruits such as dates, bananas, and avocados also contain sufficient amounts of tryptophan to produce a brightening effect. In addition to diet, other factors also play an important role in serotonin production, such as exercise, hormones, and even the time of day.
Positive feelings through dopamine – happiness hormone chocolate
Even if the consumption of certain foods isn't directly associated with the release of serotonin, as the body first has to produce it, enjoying a variety of foods can still trigger a feeling of happiness. Furthermore, your brain can create a connection and associate the enjoyment of a food with a specific positive event; chocolate would be a classic example. When you eat that food again after a positive experience, your body remembers the positive feeling associated with it and releases the neurotransmitter dopamine. So, it's not just about WHAT you eat, but also how consciously you enjoy your food.
Eat Yourself Happy - Foods for Your Mood
Foods that give you a special feeling of euphoria are real soul food!
Soul foods contain a particularly diverse range of ingredients, which stimulate the production of happiness hormones in your body. Such serotonin-rich foods include dried fruits like figs or dates, as well as whole grain products, bananas, nuts, and avocados. Dried fruits are natural happiness makers because, thanks to the concentrated nutrients obtained through drying, they also contain a high proportion of the serotonin precursor tryptophan.
An ideal way to consume a lot of these happy foods is smoothies and slow juices.
We recommend:
Smoothies: Banana, avocado, oatmeal, dried fruit and nuts
Slow Juice Juices: Pineapple and Plum,
which can be wonderfully cold-pressed into a healthy juice using a slow juicer.
Lots of fresh fruit, processed into a slow juice or smoothie, can effectively lift your mood, because all of the fruits mentioned contain a lot of serotonin or its precursor.
Finally, black tea and coffee also have a positive effect. The caffeine they contain has an invigorating effect: it activates your metabolism, stimulates your heart rate, and strengthens your central nervous system. Coffee and black tea are therefore natural mood enhancers.
There are also spices that have a mood-enhancing effect. Many peppers, such as chilies and hot peppers, contain capsaicin. This active ingredient is responsible for the sensation of spiciness. When we eat spicy food, the brain sends a pain signal. As a result, endorphins are released. These endorphins relieve pain, but also reduce stress levels and increase euphoria. Pepper and ginger have a similar effect. The spices cardamom and vanilla can also have an invigorating effect.
Last but not least, you should also ensure that your body is adequately supplied with vitamin D. This vitamin also supports serotonin production. If it is insufficient, serotonin levels in the body drop. This effect is particularly noticeable in the winter months. Due to the lack of sunshine, a deficiency in this important vitamin occurs more quickly, resulting in a depressed mood.
Omega-3 fatty acids
Harvard University has linked omega-3 fatty acids to a mood-enhancing effect. Consuming fish oil capsules also showed a positive effect. For this reason, and because of its high content of sunshine vitamin D , fish is a particularly good food for increasing your sense of happiness. It prevents depression and can alleviate existing depression. This has been confirmed by studies by the National Institutes of Health. The Finns have also conducted similar studies that can demonstrate the effect. The omega-3 fat it contains is said to be responsible for this effect. Omega-3 fatty acids are also found in abundance in nuts, beans, and eggs.
Conclusion
Recent studies and scientific evaluations show that it is indeed possible to control your mood through a healthy diet. By eating the right foods, you can ensure that your serotonin levels, as well as your dopamine and endorphin levels, remain healthy, and that your body receives sufficient vitamins. Healthy foods like fish, fruit, vegetables, and whole grain products can thus lift you out of a low mood. Serotonin in food is therefore clearly a factor that can positively influence your well-being.
