Can food make you happy?
Opinions differ on this question. Of course, everyone has their own personal snacks they treat themselves to when they're feeling a bit too stressed. Comfort food – everyone knows what that is. But what's the deal with it? Can this so-called comfort food really make us happy, or is it just a placebo effect? We'll briefly explain the effects certain foods can have on your body. There are some foods that contain significant amounts of serotonin – our happiness hormone. However, serotonin can... Blood-brain barrier This will not happen. Simply put, this means that the recorded Serotonin However much of it it may be, it cannot penetrate the brain. A serotonin building block, more precisely tryptophan, can, however, pass through the mucous membranes in the mouth into the bloodstream and from there into the brain. gelangen.Hierzu There's an interesting study from the 1970s: Participants were put on a diet extremely low in tryptophan. It turned out that over time, these individuals became more irritable, angry, and prone to depressive moods. To help you easily support your mood from within in everyday life, we've compiled eight tips for healthy brain food for your body. Because it's very important that you don't just reach for a bag of gummy bears or a large piece of... Chocolate grab it - there's a much healthier way:
carbohydrates
Almost everyone is familiar with the feeling of happiness and inner satisfaction after a plate of pasta. Fortunately, this isn't just wishful thinking, as studies have shown that carbohydrates actually help tryptophan travel to the brain. Imagine it like this: When nutrients are absorbed into the body, they enter the bloodstream, where there's a real race to see which substance reaches the brain fastest. Tryptophan's biggest competitors are other amino acids from protein-rich foods. But this is where carbohydrates come into play – they ensure that these other amino acids are transported from the bloodstream into our muscles on their way to the brain, thus giving tryptophan a clear path to the brain. As a result, it has been shown that consuming just one carbohydrate-rich meal a day can lead to an improvement in depression, tension, sadness, and anger.
Nuts, kernels and seeds
Carbohydrates need a little help to transport tryptophan. Nuts, kernels, and seeds are best suited for this purpose, as they have an optimal tryptophan-to-protein ratio. Sesame seeds, sunflower seeds, and pumpkin seeds are particularly good choices. Nuts like pistachios, walnuts, hazelnuts, and almonds are also true stress relievers and, in particular, help to balance your blood pressure. Their high vitamin E and B content contributes to this effect.
Saffron
Saffron was first used for medicinal purposes over 3,600 years ago. Many thousands of years later, scientists are still researching the world's most expensive spice – also known as Sunshine Spice for good reason. Just a small amount of the vibrant red threads is enough to give dishes their distinctive golden color and unique aroma. But there's more to its intensity than that – saffron extract is considered a natural mood enhancer and is said to positively influence mental and emotional balance. The beneficial effects of saffron can be attributed to the following components: crocin, crocetin, and safranal.Scientific reports and studies have been published on this topic, revealing that the precious extract has a balancing effect on nerves, mood, and spirit. Its strong antioxidant properties also support the immune system and protect against the negative effects of oxidative stress. Scientists have even been able to prove that simply smelling saffron can lead to a dramatic reduction in stress hormones and anxiety, even when the spice is so diluted that its characteristic aroma is no longer detectable. Impressive, isn't it? It is precisely for these impressive reasons that saffron is included in our Good Mood In addition to other high-quality plant extracts and vitamins, AddOns contains a patented saffron extract designed to support your mood from within.
Green vegetables
Vegetables like spinach, kale, and broccoli not only provide plenty of magnesium, but also B vitamins, calcium, potassium, and iron. Iron supports memory and helps you concentrate! Impressive scientific findings show that increased vegetable consumption can reduce the risk of developing depression by up to 62%! An article in the journal "Nutritional Neuroscience" even showed that eating plenty of fruits and vegetables in general can be a "natural, non-invasive, and cost-effective therapeutic measure to support a healthy brain." So, ready, set, and get eating!
bananas
Bananas are a true happy food – they contain not only nerve-strengthening nutrients like vitamin B6, magnesium, and potassium, but also tryptophan. This substance is involved in the production of the happiness hormone serotonin. As previously described, foods like bananas have a positive influence on serotonin production in the brain. That's good news, isn't it? So bananas are not only delicious and healthy, but also packed with important vitamins and magnesium.
oatmeal
A bowl of oatmeal for breakfast is the perfect way to prepare for a stressful day. The reason: these healthy flakes are rich in vitamins B1, B3, and tryptophan, which are needed for the production of the happiness hormone serotonin.
Healthy fats
The brain and nervous system are composed of almost 50% fat. Therefore, (healthy) fats are essential for strong nerves. These include fish such as salmon, tuna, and herring. Omega-3 fatty acids reduce adrenaline levels and have a calming effect.
Legumes
A meal rich in legumes can help you cope with stress. Lentils, chickpeas, and peas not only contain a large amount of potassium, but are also high in magnesium, iron, and zinc.
Good to know
Of course, not all foods have a positive effect on mood. No, there are also foods that have been proven to have the exact opposite effect. Examples include chicken, pork, beef, and eggs. All of these products contain arachidonic acid. This is believed to lead to increased inflammatory responses in the brain and thus potentially lower mood. In this regard, scientists have found that people with higher levels of arachidonic acid in their blood have a significantly increased risk of depressive episodes. Furthermore, some studies show that vegetarians generally feel more energetic and have fewer negative thoughts compared to omnivores.This means that eating less meat is not only good for the planet, but also for physical and mental health!
Sources:
- Dr. Michael Greger, How not do die (2019)
