8 Happiness-boosting Foods to Brighten Your Day

 

Food can boost your happiness hormones. Here are our favorite snacks to make happiness a priority. 

 A banana and two orange slices on a yellow backdrop. They look like a smiley face. 

Dreading Sunday? You're not alone. Being happy is a goal for almost everyone (and not just on Sunday nights). Whether it's therapy, sports, or meditation, we all want to bring more peace and joy into our lives. When we think about what makes us happy, food isn't usually at the top of the list (unless your favorite fast food restaurant brings joy to our hearts). 

What we eat can affect our mood. Over the past decade, studies have been published linking diet and mental health. Certain foods have been linked to increased levels of serotonin in the brain. Serotonin, also known as the "happiness hormone," is a chemical that plays a key role in regulating our mood. Low serotonin levels can cause mood swings. 

If you'd like more mental health resources, check out our list of easy ways to improve your mental health without treatment and how to manage anxiety without medication. 

8 Foods to Boost Happiness 

Here are our favorite foods for a boost of energy.

 1. Dark Chocolate 

You know the classic movie scene  where a girl in a jogging suit sits on  a sofa and eats chocolate ice cream. It turns out Hollywood was onto something. Systematic studies have found that dark chocolate can have a positive effect on mood. Chocolate contains three main components  associated with feelings of well-being: tryptophan, theobromine, and phenylethylalanine. The brain utilizes the amino acid tryptophan to produce serotonin.   Theobromine is a mild stimulant that improves mood. Phenylethylalanine is another amino acid that the body uses to make dopamine, which acts as an antidepressant. 

 2. Bananas 

If there's such a thing as a "yummy food," it's probably bananas, but maybe not  the one you're thinking of. Bananas contain serotonin, but they can't cross the blood-brain barrier (think of the BBB as a wall that filters what can and can't get into your bloodstream and brain). Bananas  play an important role in regulating  mood in a more indirect way. Your body needs vitamin B6 to make serotonin, and bananas are especially rich in this nutrient. One medium banana contains up to 0.4 mg of vitamin B6, which is about 25% of your recommended daily  intake. 

3. Coconut 

If you're experiencing the winter blues and  dreaming of warmer days, coconut can take your taste buds and mood to a tropical state of mind. Coconut is rich in medium-chain triglycerides, which  boost  energy. Another reason coconut is considered a mood-boosting food is because a 2017 animal study found that MCTs from coconut milk may reduce anxiety. More research is needed to fully understand the relationship between anxiety and coconut in humans. 

4. Coffee 

This tip is for the 1 billion coffee drinkers around the world. Now you can justify your coffee intake (in moderation, of course) because coffee is making the world a happier place, one sip at a time. A 2016 meta-analysis concluded that coffee consumption was significantly associated with a lower risk of depression. Another small study concluded that coffee (both caffeinated and decaffeinated) significantly improved  subjects' mood compared to subjects who consumed a placebo beverage. 

5. Avocado 

Other generations might blame avocado toast  for millennials not having a home, but one thing is for sure: avocados make us happier. This smooth, creamy fruit is packed with nutrients like choline, which the body uses to regulate the nervous system and mood. A 2020 study found that the healthy fats in avocados were linked to reduced anxiety in women. Another good reason to eat more avocados is that they're packed with B vitamins, which have been linked to lower stress levels. 

6. Berries 

Did you know that eating more fruit can also lead to improved mental health? A 2016 meta-analysis found that fruit and vegetable consumption is closely associated with improved mental health. Berries, in particular, are rich in antioxidants, also known as flavonoids, which can reduce symptoms of depression. Another study that gave subjects  blueberry juice showed promising results linking blueberry consumption to slower age-related cognitive decline. 

7. Fermented Foods 

Foods that have undergone a fermentation process, such as sauerkraut, kimchi, kefir, kombucha, and yogurt, can help  maintain  gut health and  also  improve  mood. The fermentation process produces probiotics, which  support healthy bacteria in the gut. So what does your gut have to do with  mood? Very much so. Up to 90% of the serotonin produced in the body is produced in the intestinal cells. Eating fermented foods boosts serotonin production. 

 8. Mushrooms 

 Mushrooms are rich in Vitamin D, which has been linked to antidepressant properties and has a mood-elevating effect. If you're vegan or vegetarian, you're in luck because mushrooms are the only non-animal food source that contains high amounts of Vitamin D that is bioavailable (easily absorbed by the body). To get the most Vitamin D benefits from mushrooms, expose them to sunlight for a few hours before cooking them. 

Too long, haven't read yet? When you're not feeling well, your first instinct is to reach for a box of cookies. While they may provide some satisfaction, they're probably not good for your mental health in the long run. Instead, choose nutritious foods like those on this list to boost your happiness. 

 This article's content is meant to be educational and informative only; it is not intended to be medical or health advise.  Always consult with your physician or other qualified health care provider with any questions you may have regarding a medical condition or health goals.  MORE