A bowl of warm soup on a winter night or a cool salad on a summer day can do more than just fill your stomach. It can make you happy! Food can make you happy because it can affect your brain chemistry and the hormones produced in your body, as well as providing nutritional benefits. There are many foods, especially those high in carbohydrates, that release a neurotransmitter called serotonin, which is associated with mood regulation. Foods such as bananas, avocados and nuts can also boost the production of dopamine, which is related to pleasure and reward. In addition, foods you love, such as chocolate, can trigger the release of endorphins, which are chemicals in the brain that act as natural pain relievers and mood enhancers.

Food that can make you happy: the connection between food and mood

Serotonin is a neurotransmitter, a type of chemical messenger in the brain and throughout the body. “It plays an important role in regulating mood, emotion, and many bodily functions,” explains dietitian Kejal Shah. According to a study published by the US National Institutes of Health, serotonin is responsible for satisfaction and optimism. Serotonin can ward off depression and provide a sense of euphoria. When you feel happy and everything seems right in the world, you are feeling the effects of serotonin. This hormone is responsible for boosting mood as well as many other functions.

Apart from serotonin and dopamine, there are other reasons behind why food changes our mood. “The gut microbiome plays an important role in mental health. Certain foods, such as probiotics and fibre-rich fruits and vegetables, can positively influence gut bacteria, which in turn can influence mood and mental health through the gut-brain axis,” says Shah. Eating a balanced diet helps keep blood sugar levels stable and can also reduce mood swings. Additionally, essential nutrients such as omega-3 fatty acids, B vitamins and magnesium have been linked to better mood regulation, for example; omega-3s found in fish are associated with a reduced risk of depression.

10 foods that can make you happy

1. Lentils

Yes! Eating something as simple as lentils can make you happier as they are a good source of tryptophan and provide essential proteins and nutrients. Tryptophan is an essential amino acid that cannot be produced by the human body and has to be consumed. A study published in Philosophical Transactions suggests that tryptophan supplementation can increase serotonin levels in the body. This in turn can reduce quarrelsomeness and increase agreeableness.

2. Chickpeas

Chickpeas are one of the foods that can improve your mood. They are rich in tryptophan and also provide a good amount of fiber and protein. They can be used as a curry, in salads or to make hummus. Chickpeas also contain magnesium which helps in nerve function. In addition, selenium and zinc can help against depression and anxiety, states this study published in Nutrients.

3. Paneer

Cottage cheese or paneer is high in protein and tryptophan. It can be used in a variety of curries and salads. A study published in Advances in Nutrition suggests that dairy proteins can help you sleep better as they are rich in tryptophan.

4. Nuts

Nuts like almonds and walnuts are rich in tryptophan and healthy fats. They can be eaten as a snack or added to various desserts and dishes. A decade-long study published in the European Journal of Nutrition found that consuming nuts was associated with a 23 percent lower risk of depression.

5. Pumpkin seeds

Pumpkin seeds, also known as pepitas, are rich in tryptophan and can be added to salads and yogurt or eaten as a snack. This study, published in Scientific African, states that pumpkin seeds may also be antidepressants and may be promoted as a treatment for depression.

6. Milk

Milk and dairy products are also foods that can make you happy as they contain tryptophan and can be included in your diet in the form of milk, yogurt or buttermilk. You can enjoy milk as a glass of warm milk or as a dessert. Dairy products also contain substances that can reduce symptoms of depression. These substances are called beta-casomorphins and they can affect serotonin receptors in the brain, the study published in Critical Reviews in Food Science and Nutrition found.

7. Oats

Oats are also one of the foods that can make you happy as they are rich in tryptophan and can be used as an ingredient in breakfast recipes like oatmeal or various other recipes. It also facilitates the production of serotonin in the body. It can help you stay calm and sleep better.

8. Sweet Potatoes

Sweet potatoes are a good source of carbohydrates and contain tryptophan. They can be used in curries, stews or simply roasted. A study published in Nutrients suggests that the α and β-carotene found in high amounts in orange-fleshed sweet potatoes may help combat depression in young adults.

9. Dark Chocolate

Dark chocolate can be eaten as is or used as part of sweets and desserts. It contains compounds that can increase serotonin levels in addition to improving mood. A study published in the Journal of Nutritional Biochemistry also states that 85% cocoa dark chocolate contains prebiotics that can affect intestinal bacteria, and this can improve emotional state due to the connection between the gut and the brain.

10. Avocado

Besides its creamy texture and taste, avocado is packed with nutrients. Rich in vitamin B3 and omega-3 fatty acids, avocado contributes to serotonin production and is scientifically linked to improving mood. Add avocado to salads, sandwiches or as a standalone snack to add a touch of joy to your day. Avocados also have many other health benefits. Read here to know more.

Summary

Food affects mood by influencing brain chemistry, hormone production, and gut health. Serotonin, dopamine, and endorphins are the major neurotransmitters and hormones affected by food. A balanced diet rich in essential nutrients such as omega-3s, B vitamins, and magnesium may promote better mood regulation. The gut microbiome plays a key role in mental health, and certain foods such as probiotics and fiber-rich fruits and vegetables can positively influence these bacteria.