9 healthy foods that positively affect mood

Foods that improve the mood? Well yes, they exist: it is now known, in fact, how even food can affect our mental state. Science has investigated over the years the role that nutrition has on production of details neurotransmitters involved in various bodily functions, among which, in fact, the mood.

«In many foods there are substances capable of acting on neurotransmitters which carry the information between cells of the nervous system as the serotoninthe norepinephrine and the dopamine – in fact, explains Dr. Martina Donegani, a nutritionist biologist recently consulted on the subject by Uber Eats.

In particular, to raise the levels of serotoninknown as the hormone of serenity and well-being, it is necessary to introduce the tryptophana essential amino acidits forerunner, present in some common foods, such as nuts, egg yolks, but also chicken and turkey meats, oily fish and cheeses. Foods, these, therefore considered gods real “happy food” able to support our mood.

Besides tryptophan, there are though other substances capable of more or less directly influencing our mood. Among these the caffeine and theobromine contained in tea, coffee and chocolate, which have an exciting action, but also omega 3 fatty acids present in blue fish and capable of improve the composition of nerve cellsmaking them able to more easily capture circulating serotonin.

The effect is then added to these substances of folic acidcontained in large quantities in the legumes and green leafy vegetableswhich helps to raise serotonin levels, and the magnesiuma valuable ally for improve resistance to stress.

Another aspect to consider is that the serotonin it is not only the happiness hormone but also serves as a melatonin precursor. This explains why nutrition also affects the sleep. In fact, when you go from wakefulness to sleep in the evening, the brain begins to convert serotonin into melatonin, a hormone essential for good rest.

“The organism is accustomed to produce serotonin according to regular rhythms and to manufacture it uses the substances it takes from food – explains Dr. Donegani. – However, not everything we eat contains the building blocks needed to produce serotonin. So a prime food reason for insomnia can be right there lack of ‘raw material’, i.e. the right foods to transform into this precious substance. Not only that, even the composition of meals and the timing with which they are made can affect the quality of sleep ». And consequently also on the mood.

Foods that improve mood: which ones to choose

That said, what healthy foods are on which aim to improve mood? Here are 9 below “happy food” to add to the shopping list…

Nuts, especially almonds and cashews, it is rich in tryptophan. This amino acid is responsible for the production of serotonin, known precisely as “happiness hormone”.

Eggs contain the vitamin B12 which, like the other B vitamins, is known to be a mood regulator. Plus eggs are rich in tryptophan but be careful: this is especially true for the yolk.

It is often mentioned among the foods to be preferred within a healthy diet and in fact the virtues of oily fish also concern the positive effects on mood. Mackerel but also tuna are excellent allies to maintain correct tryptophan levels and represent an essential source of fatty acids Omega 3 which improve the nerve cell compositionmaking them able to more easily capture circulating serotonin

Chickpeas, lentils, beans and especially the soy they are among the foods richest in tryptophan to be included regularly in the diet to keep the mood stable. Not only that, legumes also contain folic acid which contributes to raising the levels of serotonin.

Even white meats like chicken and turkey they are rich in tryptophan and therefore they are among the recommended foods to allow the body to synthesize serotonin and melatonin.

Vegetables like broccoli, spinach and lettuce they contain a good amount of tryptophan but not only. They are rich in folic acid which, as we said, helps the body regulate serotonin, and of vitamin B6 which instead contributes to the functionality of the nervous system.

At the table you shouldn’t deprive yourself of even one portion of bread or cerealeven better if integral: these are in fact foods rich in starcha complex carbohydrate which, thanks to the stimulation of insulin promotes the availability of tryptophan.

Well yes, i cheeses they are among the foods richest in tryptophan. But that’s not all: in general, dairy products, also rich in soccercan be considered valid allies also for the melatonin productionthe hormone that promotes rest.

Finally, without exceeding even a small square of dark chocolate, can be a cure-all for the mood. It is in fact a food rich in tryptophan and theobrominesubstances that stimulate endorphins and serotonin.

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