We tend to try many things to achieve happiness and peace of mind. Whether it’s therapy, exercise, or meditation, we all want to bring more peace and joy into our lives. But 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 an important role in how we feel. Studies linking nutrition and mental health have emerged over the past decade, and certain foods are associated with an increase in serotonin in our brains. Serotonin, also known as the “happiness hormone”, is a chemical that plays an important role in regulating our mood. Low serotonin levels can cause mood instability.
For more mental health resources, try these Simple ways to improve your mental health without therapyand check out our list Ways to manage anxiety without medication.
8 foods that make you happy, according to science
Here are our favorite foods for a lift.
1. Dark chocolate
You know the typical scene in movies, where a sweaty girl sits on her couch eating a tub of chocolate ice cream. Turns out Hollywood was onto something. A systematic review found that dark chocolate may positively affect a person’s mood. There are three main ingredients in chocolate that are associated with feelings of happiness: tryptophan, theobromine, and phenylethylalanine. Tryptophan is an amino acid that the brain uses to produce serotonin. Theobromine is a weak stimulant that can improve your mood. Meanwhile, phenylethylalanine is another amino acid used by the body to produce dopamine, which acts as an antidepressant.
2. Banana
If there is such a thing as a “good mood food,” it’s probably bananas. But maybe they’re not the way you think. Although bananas contain serotonin, they cannot cross the blood-brain barrier (think of the BBB as a wall that filters out what can and cannot enter our bloodstream and filters its way to our brain). But bananas may play a crucial role in regulating your mood in a more indirect way. Your body needs vitamin B6 to produce serotonin, and bananas are particularly rich in this nutrient. A single medium-sized banana contains up to 0.4 mg of vitamin B6; this accounts for approximately 25% of the daily recommended intake.
3. Coconut
If you’re suffering from the winter blues and dreaming of warmer days, coconut can lift your taste buds and mood into a tropical mood. Coconuts are loaded with medium-chain triglycerides, which can help boost your energy. Another reason why coconut is considered a mood food is that a 2017 animal study 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 is for the 1 billion coffee drinkers in the world. You can now justify your coffee intake (in moderation, of course) as coffee makes the world a happier place, one sip at a time. A 2016 meta-analysis concluded that coffee consumption was significantly associated with a reduced risk of depression. Another small study concluded that both caffeinated and decaffeinated coffee significantly improved subjects’ mood compared to those who drank a placebo beverage.
5. Avocado
Other generations may say avocado toast is to blame for millennials’ lack of homeownership, but one thing is for sure; Avocado makes us happier. This smooth and creamy fruit is packed with nutrients like choline, which your body uses to regulate your nervous system and mood. A 2020 study found that the healthy fats in avocados were associated with reduced anxiety in women. Another great reason to consume more avocados is that they are rich in vitamin B, which has been linked to lower stress levels.
6. Fruits
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 can reduce symptoms of depression. Another study in which subjects were given blueberry juice showed promising results linking blueberry intake to slower 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. The fermentation process creates probiotics, which support healthy bacteria in your gut. Now, what does your gut have to do with your mood? Too much. Up to 90% of the serotonin produced by your body is produced by intestinal cells. So eating fermented foods promotes better serotonin production.
8. Mushrooms
Mushrooms are full of Vitamin D, which has been linked to antidepressant properties and can improve your mood. If you’re vegan or vegetarian, you’re in luck because mushrooms are the only food source of non-animal origin that contains significant amounts of bioavailable Vitamin D (which the body can easily absorb). To get the most vitamin D benefits from mushrooms, expose them to sunlight for a few hours before cooking.
It’s too long, didn’t you read it?
When you’re not feeling your best, your first instinct might be to reach for the cookie wrapper. While these may provide some satisfaction, they’re unlikely to help your mental health in the long run. Instead, opt for nutrient-rich foods like those on this list that will give you a happiness boost.