When you’re stressed and depressed, have you ever experienced that a bite of sweet food makes you feel better? In fact, many studies examining the link between nutrition and mental health have found that certain foods increase serotonin in our brains. Serotonin, also called the happiness hormone, is a chemical that plays an important role in regulating mood, and low serotonin levels can lead to mood swings. So, what kind of food makes us happy? It was introduced by ‘CNET’ in the US.
1. Dark Chocolate
Studies have shown that dark chocolate can have a positive effect on mood. Chocolate contains tryptophan, theobromine, and phenylethylamine, all of which are associated with euphoria. Tryptophan is an amino acid that the brain uses to produce serotonin. Theobromine is a mild stimulant that can make you feel good, and phenylethylamine is an amino acid used to produce dopamine, which has antidepressant properties.
2. Banana
Although bananas contain serotonin, they play an important role in regulating mood in a more indirect way. Our body needs vitamin B6 to make serotonin, and bananas are particularly rich in this nutrient. One medium-sized banana contains up to 0.4 mg of vitamin B6, which is regarding 25% of the recommended daily intake.
3. Coconut
Coconut is rich in medium-chain triglycerides (MCTs), which can help boost energy. Another reason coconuts are considered a mood-boosting food is that a 2017 animal study found that the medium-chain triglycerides in coconut milk may reduce anxiety. More research is needed to fully understand the link between anxiety and coconut in humans.
4. Coffee
A 2016 meta-analysis found that coffee consumption was significantly associated with a reduced risk of depression. Another small study found that coffee, with or without caffeine, significantly improved mood in subjects compared to those who drank a placebo drink.
5. Avocado
Avocados are rich in a variety of nutrients, including choline. Choline is a substance that our body uses to regulate our nervous system and mood. A study published in 2020 found that healthy fats in avocados reduced anxiety in women. Another reason to eat more avocados is that they are rich in B vitamins, which are known to lower stress.
6. Berries
A 2016 meta-analysis found that fruit and vegetable intake was highly associated with improved mental health. In particular, berries are rich in antioxidants known as flavonoids, which can reduce symptoms of depression. Another study done with blueberry juice showed that blueberry consumption might slow the rate of cognitive decline associated with aging.
7. Fermented foods such as kimchi
Fermented foods, such as kimchi and yogurt, can help maintain gut health and can even help you feel better. This is because probiotics produced during fermentation are beneficial to healthy bacteria in the gut. Because up to 90% of the serotonin produced in our body is made in the intestine, eating fermented foods promotes the production of serotonin.
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