Good mood food: Best nutrients and foods to opt for to feel on cloud nine
What should you include in your diet to promote well-being and happiness? Click to learn about the most beneficial good mood food that can help raise your spirits!
In a nutshell
With about 95% of the body’s serotonin and 50% of dopamine being produced in your gastrointestinal tract, it becomes clear that the food you eat and your brain function and mood are directly connected. That is, overcoming stress and supporting mental clarity is possible by adjusting your daily diet with food that improves mood, which includes such essential nutrients as omega-3, B vitamins, Magnesium, antioxidants, probiotics, and prebiotics.
Namely, some of the best mood boosting foods that are backed by science include:
- Fatty fish
- Dark chocolate
- Berries
- Leafy greens
- Lean proteins
- Healthy fats
- Dairy
- Whole grains
Living in today’s fast-paced world, we’re used to experiencing tremendous stress and pressure. Prolonged stress commonly leads to decreased mental wellness and a loss of feeling of happiness. Luckily, it’s possible to restore inner peace through a proper diet that includes mood boosting foods.
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The Link Between a Brain and Food
Before we guide you to the list of foods that make you happy, let’s take a look at the science behind your mood and the food you consume. As you may know, our brain is “on” 24/7, processing thoughts, taking responsibility for movements, and performing a plethora of other important functions. It stays active even when you sleep and restore your energy, meaning it requires lots of “fuel” to keep it working effectively, and this fuel comes from what you eat.
According to nutritional psychiatry, serotonin is one of the main links between the food you eat and your brain's work (including emotions). It’s a neurotransmitter that regulates your mood, inhibits pain, and affects your appetite and sleep. Although it’s broadly associated with your brand, studies reveal that 95% of the body’s serotonin, however, is produced in your gastrointestinal tract. Furthermore, another neurotransmitter–dopamine, known as the “happy hormone” is also produced in your GI by around 50%.
The production and function of neurotransmitters like serotonin and dopamine, as well as other neurons, are affected by the billions of “good” bacteria in your intestinal microbiome. Furthermore, these “good” bacteria activate neural pathways directly between the gut and the brain, meaning that the food you consume is directly linked to your mood, as well as mental clarity, memory, and many other brain functions.
How a Diet Affects Your Mood?
Given the fact that such mood-regulating neurotransmitters as serotonin and dopamine are mostly produced in your gut, it makes sense to assume that what exactly you eat can affect the level of these neurotransmitters and, respectively, your mental well-being. And that’s true. Studies that compared different diets, such as a habitual “Western diet” and more balanced diets, such as the traditional Japanese diet or the Mediterranean diet, found that adepts of Japanese and Mediterranean diets tend to have 25% to 35% lower risk of depression. Experts believe that such a positive impact on mental health is created by a lower rate of processed and refined foods and sugars, replaced by a larger number of good nutrients from vegetables, fruits, unprocessed grains, fish, and seafood.
Additionally, more balanced diets tend to include more natural probiotics that balance gut microbiomes. And they also lower the level of inflammation in your body, which may also contribute to better energy levels and mood. This might be especially important in females with conditions like PCOS, who often deal with chronic inflammations and mood swings. In this case, proper nutrition can have a holistic effect, reducing inflammation and supporting mental wellness.
Key Nutrients That Support Brain Function and Mood
Now that you know about the direct link between your gut and mood, you might be wondering what those mood boosting foods are that should be included in your diet. Since the nutritional and health value of different foods is mainly determined by the specific active nutrients found in them, let’s first review a list of the most important nutrients that are linked to happiness.
Omega-3 Fatty Acids
Consumption of omega-3 fatty acids is proven to support a variety of brain functions. Namely, it’s believed to enhance memory and learning ability.
Additionally, Omega-3 is closely linked to improved cognitive well-being. It’s widely used for treating mood disorders, such as depression, which is why it’s one of the most important “happy” nutrients out there.
B Vitamins
Vitamin B-12, in particular, and other vitamins from this group are directly linked to the production of brain chemicals that regulate mood. Typically, a lack of B vitamins in the body is associated with an increased risk of depression.
Magnesium
The next nutrient, Magnesium, is linked to overall brain health. It’s responsible for regulating metabolism and maintaining the homeostasis of all the tissues, including your brain. To be more specific, Magnesium balances the blood-brain barrier and streamlines the transmission of nerve signals.
A lack of Magnesium frequently leads to ongoing low-grade inflammation and is the common denominator of many diseases, including neurodegenerative disorders. A healthy level of this nutrient, on the contrary, has a positive effect on brain function and mood.
Antioxidants
Antioxidants have tangible neuroprotective properties. They antagonize the damage from oxidative stress on the brain. They are also known for protecting neurons and enhancing memory and cognitive function.
In terms of mood, these nutrients have been shown to reduce stress and prevent depression, which means they can also improve overall mood.
Probiotics & Prebiotics
Last but not least, probiotics and prebiotics are key nutrients that balance gut microbiomes and, thus, improve the overall link between your GI and brain since “good” bacteria thrive. Additionally, both probiotics and prebiotics are known to improve the function of the central nervous system. Their consumption has been shown to have a positive effect on mood, depression, attention deficit hyperactivity disorder, and many other brain functions.
Food That Improves Mood: Top 8 Products to Include in Your Diet
Now that you have an idea of the best nutrients that can help you support your mental wellness, let’s look at the top eight specific foods that make you happy:
- Fatty fish - Fatty fish like salmon contains omega-3, which is one of the core nutrients found in foods that make you happy. Besides, fatty fish are a good source of protein for high energy levels.
- Dark chocolate - Dark chocolate is widely known for its mood-boosting properties, all because of its rich nutritional profile that includes Fiber, Iron, Magnesium, Zinc, and Copper. Thanks to its mineral-rich content, dark chocolate can reduce inflammation and promote mental wellness. Besides, it contains flavonoids, which are crucial antioxidants that stimulate endorphin release.
- Berries - Various types of berries, such as blueberries, strawberries, and others, are packed with vitamins and antioxidants, which are beneficial for your mood and cognitive functions. Most importantly, different berries are rich in vitamin B, which are among the most crucial nutrients for mood regulation.
- Leafy greens - Leafy greens make an excellent source of antioxidants, vitamin B (as well as vitamins A, E, and C), and folic acid. According to the American Heart Association, leafy greens are excellent for promoting mental well-being and boosting mood.
- Lean proteins - Products containing lean proteins, such as eggs and turkey, source your body with tryptophan. It’s an essential amino acid that has been proven to increase serotonin levels. Additionally, lean proteins support your body with a large supply of essential minerals and vitamins.
- Healthy fats - Just like fatty fish, other sources of healthy fats, such as nuts, olive oil, and avocado, are crucial for supporting your brain function. They supply your body with monounsaturated and polyunsaturated fats like omega-3 and omega-6. Additionally, different sources of healthy fats provide you with such pivotal nutrients as fiber, antioxidants, potassium, iron, protein, calcium, and a wealth of other vitamins and minerals.
- Dairy - Products like natural yogurts, cheeses, and other dairy are rich in calcium and vitamins A and D. They also contain heart-healthy fats. Additionally, many dairy products are sources of probiotics and prebiotics, which are among the key nutrients that make good mood food. Besides, some dairy products, such as Greek yogurt, make great insulin-resistance snacks that balance blood sugar levels and support overall well-being.
- Whole grains - Lastly, whole grains like oats and quinoa can source your body with soluble fiber, protein, and a range of other nutrients. They make perfect high-volume, low-calorie meal.
Conclusion
As you now know, there is a direct link between your gastrointestinal tract and your brain. Though this may surprise some, a huge number of your neurons and neurotransmitters are produced in your gut, which means that what you eat eventually impacts not only your brain function but also your mood.
After reading this article, you should have a better idea of the core nutrients found in foods that make you happy. Fatty acids like omega-3, B vitamins, Magnesium, antioxidants, probiotics, and prebiotics all help stimulate the production of “feel happy” hormones and support your overall health, which is why including products that are rich in them in your diet is crucial for wellness.
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