We all have times in our lives when we feel like we're in a mess, don't we? On such days, we get angry over even the smallest thing, we feel sad, and we don't feel like doing anything. Maybe it's because you're hungry, or maybe your body is lacking in a nutrient. But did you know that some of the foods we eat have the amazing ability to improve our mood?
Science is still learning a lot about how food affects our mood. But what we have learned so far has given us some good clues. Simply put, changes in the food we eat affect the structure, chemistry, and physical functioning of our brains. This in turn affects our behavior and mood. So let's look at how food can help us maintain a happy state.
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Food can help you increase your happiness
Try to incorporate as many of the suggestions below into your life as possible. These will bring great benefits not only to your mood, but also to your overall health.
1. Shall we get used to eating fish?
Add more omega-3 fatty acids to your diet. These are found in fish and some plant foods. Researchers have found that these omega-3s are a mood stabilizer and play a major role in mental well-being.
Consider this: A recent study found that eating fish is linked to better mental health. It also found that when new mothers' breast milk contains low levels of DHA (an omega-3 found in fish), they are at higher risk of developing postpartum depression.
If you don't like eating fish, you can also turn to plant foods rich in omega-3s. Ground flaxseed is a great source. Adding about a tablespoon of ground flaxseed to your diet a day is safe for most people. However, if you are pregnant, breastfeeding, or have other health concerns, check with your doctor before using it. In addition, canola oil, purslane, cauliflower, red beans, and broccoli also contain some omega-3s.
2. A balanced breakfast is a must!
Never skip breakfast. Eat a balanced breakfast every day that contains whole-grain carbohydrates, along with fiber , nutrients, a little protein , and good fats. Research shows that eating breakfast every day not only improves mood, but also improves memory, gives you more energy throughout the day, and makes you feel calmer.
3. Add foods rich in selenium
Selenium is a mineral that is very good for our brain. Several studies have reported a link between low selenium levels in the body and poor mood. Although the exact reason for this is not clear, researchers have found some clues. When our body is deficient in selenium, the brain tries to retain as much selenium as possible. Therefore, scientists believe that selenium plays an important role in brain function.
| Nutrient | Foods Rich In It |
|---|---|
| Omega-3 | Oily fish (salmon, tuna, sardines), flaxseed, chia seeds, walnuts. |
| Selenium | Brazil nuts, oysters, tuna, clams, crab, chicken, sunflower seeds, brown rice, eggs, tofu. |
| Folic Acid | Spinach, lentils, green leafy vegetables, broccoli, beans, oranges, papaya, beetroot. |
4. If you are a little overweight, lose weight slowly.
If you're overweight, some research suggests that losing weight slowly but steadily can help improve your mood. But fad dieting isn't the answer. Suddenly restricting calories and carbohydrates can lead to irritability. That's why it's important to lose weight gradually, along with a healthy diet and exercise.
How to increase our 'happy neurotransmitter', serotonin?
Serotonin is a neurotransmitter in our brain. I like to call it the "feel-good" chemical. Simply put, it sends "happy" messages to our brains. The higher the level of serotonin in our blood, the better our mood. Similarly, when serotonin levels are low, our mood can become depressed and aggressive feelings can increase.
Several components in the foods we eat can affect serotonin levels.
- Tryptophan: This is an amino acid . The more tryptophan that enters the brain, the more serotonin is produced in the brain. Although tryptophan is found in all protein-rich foods, eating a lot of these foods can prevent it from reaching the brain. This is because it has difficulty competing with other amino acids to cross the blood/brain barrier. Surprisingly, eating foods that contain carbohydrates increases the chance that tryptophan will enter the brain.
- Carbohydrates: The relationship between carbohydrates and serotonin is a double-edged sword. We need carbohydrates, especially whole grains, beans, fruits, and vegetables, which are rich in fiber and other nutrients. But some people, especially women, turn to snack foods high in carbohydrates when they want to feel good. This can actually lead to weight gain.
- Folic acid (Folic acid / Folate): If we don't get enough folic acid in our diet, serotonin levels in the brain can decrease. Some studies suggest that taking folic acid supplements and eating foods rich in folic acid (spinach, lentils, greens) can help some people with depression.
- Alcohol: You don't have to be an expert to understand that alcohol is not a mood stabilizer, right? To avoid feeling constantly down, it's essential to avoid excessive alcohol consumption . There is also scientific evidence that there is a link between serotonin dysfunction, poor mood, and excessive alcohol consumption.
The most important thing: Remember, these dietary tips are just a small help. If you have long-term stress or depression, do not expect relief from food alone. It is very important to see a qualified doctor and get proper treatment. If you are not sure where to start, ask your family doctor for a referral.
💡 Take-Home Message
- Add omega-3 rich fish (salmon, tuna) and plant foods (flaxseed) to your diet.
- Never skip a balanced breakfast.
- Eat foods containing selenium (eggs, chicken, bran rice) frequently.
- To increase serotonin, the 'happy hormone', eat green vegetables and legumes that are rich in good carbohydrates, protein, and folic acid.
- Avoid drinking too much alcohol. It can negatively affect your mood.
- If your depression or sadness persists, don't suffer alone, but definitely seek medical advice .
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