Can food make you happy?
Opinions are divided on this question. Of course, everyone has their own personal snacks that they treat themselves to when they are a little too stressed. Nerve food - everyone knows it. But what is it all about? Can this nerve food really make us happy or is it just a placebo? We will now briefly explain to you what effects certain foods can have on your body. There are some foods that contain considerable amounts of serotonin - our happiness hormone. However, serotonin cannot pass through the blood-brain barrier . Put simply, this means that the serotonin that is ingested - no matter how much it is - cannot penetrate the brain. A serotonin building block, more precisely tryptophan, can very well pass through the mucous membranes in the mouth into the blood and from there into the brain. There is an interesting study on this from the 1970s: test subjects were put on a diet that was particularly low in tryptophan. As a result, it turned out that the people became more irritable, angrier and tended to be depressed over time. So that you can easily support your mood from within in everyday life, we have listed eight tips for healthy nerve food for your body. Because it is very important that you do not simply reach for a bag of gummy bears or a large piece of Chocolate - it is much healthier:
carbohydrates
Everyone probably knows the feeling of happiness and inner satisfaction after a plate of pasta. Fortunately, this is not just imagination, because studies have shown that carbohydrates basically support tryptophan in the body on its journey to the brain. You can imagine it like this: When nutrients are absorbed into the body, they enter the blood and there is a real race to see which substance reaches the brain the fastest. The biggest competitor to tryptophan here are other amino acids from protein-rich foods. But this is where carbohydrates come into play - because they are supposed to ensure that these same other amino acids are transported from the bloodstream to our muscles on the way to the brain, thus giving tryptophan a clear path to the brain. In the process, it has been proven that eating just one carbohydrate-rich meal a day leads to an improvement in depression, tension, sadness and anger.
Nuts, kernels and seeds
Carbohydrates, however, need a little help to transport tryptophan. Nuts, kernels and seeds are best suited for this. This is because the ratio of tryptophan to protein is optimal. Sesame, sunflower and pumpkin seeds are particularly good for this. But nuts such as pistachios, walnuts, hazelnuts and almonds are also real stress killers and, in particular, bring your blood pressure back into balance. Many components of vitamin E and B contribute to this.
Saffron
The spice was first used for medicinal purposes over 3,600 years ago. Many thousands of years later, scientists are still researching the most expensive spice in the world - not without reason it is also called sunshine spice. Even a small amount of the bright red threads is enough to give dishes their special golden color and unique aroma. But there is more to its intensity - saffron extract is considered a natural mood enhancer and is said to have a positive effect on mental and emotional balance. The positive effects of saffron can be attributed to the following components: crocin, crocetin and safranal. Scientific reports and studies have been published on this subject, which show that the precious extract has a balancing effect on nerves, mood and mind. Its strong antioxidant effect also supports the immune system and protects against the negative effects of oxidative stress. Scientists have even been able to prove that just smelling saffron can lead to an extreme reduction in stress hormones and anxiety, even when the spice has been diluted so much that its own smell can no longer be detected. Impressive, isn't it? For precisely these impressive reasons, our Good Mood AddOns contain a patented saffron extract alongside other high-quality plant extracts and vitamins, which is designed to support your mood from within.
Green vegetables
Vegetables like spinach, kale and broccoli not only provide a lot of magnesium, but also B vitamins, calcium, potassium, vitamin B and iron. Iron supports memory performance 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 fruit and vegetables in general can be a “natural, non-invasive and inexpensive therapeutic measure to support a healthy brain”. So get ready, get set, go and get your vegetables!
bananas
Bananas are a real happy food - they not only contain nerve-strengthening nutrients such as vitamin B6, magnesium and potassium, but also tryptophan. This substance is involved in the production of the happiness hormone serotonin. As previously described, foods such as bananas have a positive influence on the production of serotonin in the brain. That's good news, isn't it? Bananas are not only super tasty, healthy and also packed with important vitamins and magnesium.
oatmeal
With a portion of oatmeal for breakfast, you are perfectly prepared for a stressful day. The reason: The healthy flakes contain a lot of vitamin B1, B3 and tryptophan, which are needed to produce the happiness hormone serotonin.
Healthy fats
The brain and nervous system are made up of almost half fat. (Healthy) fats are therefore important for strong nerves. These include fish such as salmon, tuna and herring. Omega-3 fatty acids suppress adrenaline and have a calming effect.
legumes
A meal with plenty of legumes will help you deal with stress. Lentils, chickpeas and peas not only contain a large amount of potassium, but also have a high content of magnesium, iron and zinc.
Good to know
Of course, there are not only foods that have a positive effect on mood. No, there are also foods that have been proven to have the exact opposite effect. Examples of this are chicken, pork, beef and eggs. All of these products contain a substance called arachidonic acid. This is said to lead to increased inflammatory reactions in the brain and thus potentially depress 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. There are also some studies that 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)
