Know about the Foods which makes you Happy

Good Food: Good Mood

Do you really think so that Food can affect your mood? The answer is absolutely yes. There is a strong connection between your mind and the food you eat. A healthy diet and healthy lifestyle can help you to prevent the symptoms of mood swings, depression, and anxiety and even they can reverse the diseases too. Researchers have shown that having a balanced diet including omega-3-fatty acids and probiotic, there is an increase in happy hormones i.e. dopamine, serotonin, and oxytocin in the human body. Food has the power to uplift your mood, gives you energy, and helps you to think more clearly. The National Institute of Mental Health States that occasional anxiety is Normal and can include symptoms such as difficulty in sleep & concentration, feelings of restlessness, and muscle tension.

Here are a few healthy foods that can boost your mood:

1.      Fermented Foods

Fermented Foods like Yoghurt, Kimchi, Sauerkraut, Kombucha, Kefir, etc can improve your gut microflora and improves brain functioning. The human gut is also known as the “Second Brain” of the body. Researchers claim that healthy bacteria in the human gut improve the immune functions and help to control the state of emotional health. Happy gut represents a happy mood and a healthy body.

2.      Foods rich in omega-3-fatty acids

These are essential fatty acids comes under the class of macronutrients i.e. eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body does not produce them; we have to take them from the outside of our bodies. DHA is found in all brain cells. They promote healthy mood and behavior. Studies show that lower levels of EPA and DHA in the tissue come with metacognitive impairment. Best food sources of omega-3-fatty acids are Salmon, Anchovies sardines, and Herring. For vegetarian people, omega-3 sources include walnuts, chia seeds, pumpkin seeds, flaxseed, seaweed/algae, etc.

3.      Banana’s

Banana is also known as “Happy Fruit” It is rich in Vitamin-B6 which enhances the feel-good neurotransmitters like dopamine and serotonin. It also acts as Prebiotic Food.

4.      Whole grains and legumes (Complex carbohydrates)

Complex carbohydrates such as whole wheat, oatmeal, brown rice, quinoa, etc boost the production of serotonin which helps to regulate mood, sleep pattern, and appetite. Other starchy vegetables like sweet potatoes, corn, and carrots are also good choices. Carbohydrates also help your body to absorb amino acids effectively.

5.      Nuts

Nuts like almonds, walnuts, pistachios, cashew nuts, peanuts, brazil nuts, pinenuts, etc are the good sources of tryptophan, zinc, and selenium which are an essential nutrient for brain functioning. They are also rich in healthy fats, antioxidants and Vitamin-E which also has certain brain-health benefits.

6.      Citrus Fruits

According to an article in “Nutrition Journal” published in 2003, Vitamin C works together with the enzyme dopamine-beta-hydroxylase to convert dopamine into norepinephrine which elevates the mood. A study of 2006 published in “Frontiers in Psychology” revels that the smell of orange can reduce the anxiety level. Oranges are also rich in Folate-Vitamin B which can also help you to manage your stress level. Eating a fair amount of Vitamin-C rich foods helps you to prevent age-related mental disorders and Alzheimer’s disease. One can get an excellent amount of Vitamin-C from lemon, oranges, grapefruits, kiwi, guava, bell pepper, tomatoes, strawberries, sweet potatoes, etc.

7.      Herbal Tea

Herbal Tea can help to enhance the mood but if the mood disorder persists over a long period, you might need to seek some medical attention. Teas like St. John wort, Ginkgo biloba, chamomile have been used for centuries as the powerful remedy for stomach upset, anxiety, and insomnia. Similarly, green tea is loaded with powerful polyphenols and antioxidants which help to reduce anxiety and makes feel so relaxed. It can also reduce the risk of Alzheimer’s disease during the later stages of life.

8.      Berries

Berries are rich in antioxidants. It reduces both oxidative stress and inflammation. As per the study published in “Journal of Nutritional and Environmental Medicine” Patients were treated for two years with antioxidants or placebos After two years those who were treated with antioxidants had a significantly lower depression score. Apart from antioxidants, they are also rich in polyphenols which have been found to increase concentration, focus, and attention. A handful of berries e.g. blueberries, strawberries, cranberries, goji berries, etc per day may help you to protect brain cells from damage.

9.      Vitamin-D rich foods

An estimated one billion people worldwide are suffering from Vitamin-D deficiency. Vitamin-D is the only vitamin that is hormone and is commonly known as the sunshine vitamin.  Researchers have proved that Vitamin-D plays an important role in regulating mood. Vitamin-D activates genes that regulate the immune system and release neurotransmitters like dopamine and serotonin. The body makes Vitamin-D when the skin is exposed to sunlight or by eating Vitamin-D rich foods.  Food sources of Vitamin-D includes Fatty fishes like tuna, mackerel, salmon, beef liver, cheese, egg yolk, fortified cereals, mushrooms, etc.

Conclusion

These foods help you to calm your mind. Your happiness is the key to a healthy life. Besides eating healthy foods you have to follow a healthy lifestyle also. Take a good walk of 30-40 minutes every day, Practice moderate exercise and yoga, maintain healthy relationships in your life, stay away from negative people, set goals in your life, and donate in charity. Limit sugar intake, alcohol, coffee, and quit smoking. Stay positive and stay healthy.

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For more queries please write to us at kirti@healthyindiacampaign.com 

Kirti Kumari

(Food Scientist and Certified Nutrition Counselor)

Krishi Vigyan Kendra, Tehri Garhwal

Brand Ambassador “Beti Bachao, Beti Padao”

Govt. of Uttarakhand

Visit at-  www.healthyindiacampaign.com