Can Food Make You Happy?
Opinions are divided on this question. Of course, everyone has their personal snacks they treat themselves to when stress gets overwhelming. Everyone knows about comfort food. But what’s really behind it? Can this so-called comfort food truly make us happy, or is it just a placebo? Let us briefly explain the effects certain foods can have on your body. Some foods contain significant amounts of serotonin—our happiness hormone. However, serotonin cannot cross the blood-brain barrier. Simply put, this means that the serotonin you consume—no matter how much—cannot enter the brain. But a building block of serotonin, specifically tryptophan, can pass through the mucous membranes in the mouth into the bloodstream and from there into the brain. There’s an interesting study from the 1970s on this: participants were put on a tryptophan-deficient diet. Over time, these individuals became more irritable, angrier, and prone to depressive moods. To help you support your mood easily from within in everyday life, we’ve listed eight tips for healthy comfort foods for your body. It’s very important not to just reach for a bag of gummy bears or a big piece of chocolate —there are much healthier options:
Carbohydrates
Most people know the feeling of happiness and inner satisfaction after a plate of pasta. Fortunately, this is not just imagination, as studies have shown that carbohydrates help tryptophan travel to the brain. You can think of it this way: when nutrients enter the body, they get into the bloodstream, where there’s a real race to see which substance reaches the brain first. The biggest competitor to tryptophan here is other amino acids from protein-rich foods. But this is where carbohydrates come into play—they help divert these other amino acids from the bloodstream into our muscles, giving tryptophan a clear path to the brain. It has been proven that eating just one carbohydrate-rich meal a day can improve depression, tension, sadness, and anger.
Nuts, Seeds, and Kernels
Carbohydrates need a little help to transport tryptophan. Nuts, seeds, and kernels are perfect for this because they have an optimal ratio of tryptophan to protein. Sesame, sunflower, and pumpkin seeds are especially good choices. Nuts like pistachios, walnuts, hazelnuts, and almonds are true stress busters and help balance your blood pressure. Many components of vitamins E and B contribute to this effect.
Saffron
Saffron was first used for medicinal purposes over 3,600 years ago. Thousands of years later, scientists are still researching the world’s most expensive spice—also called Sunshine Spice for good reason. Just a small amount of the bright red threads is enough to give dishes a special golden color and unique aroma. But there’s more behind its intensity—saffron extract is considered a natural mood enhancer and is said to positively influence emotional and mental balance. The positive effects of saffron are attributed to components like crocin, crocetin, and safranal. Scientific reports and studies have shown that this precious extract has a balancing effect on nerves, mood, and mind. Its strong antioxidant properties also support the immune system and protect against the negative effects of oxidative stress. Scientists have even proven that simply smelling saffron can lead to a significant reduction in stress hormones and anxiety, even when the spice was diluted so much that its scent was no longer detectable. Impressive, right? For these remarkable reasons, our Good Mood product contains a patented saffron extract alongside other high-quality plant extracts and vitamins to support your mood from within.
Green Vegetables
Vegetables like spinach, kale, and broccoli provide not only plenty of magnesium but also B vitamins, calcium, potassium, vitamin B, and iron. Iron supports memory performance and helps with concentration! 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 get ready, set, and dive into those veggies!
Bananas
Bananas are 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 described earlier, foods like bananas positively influence serotonin production in the brain. That’s good news, isn’t it? Bananas are not only super tasty and healthy but also packed with important vitamins and magnesium.
Oatmeal
A serving of oatmeal for breakfast prepares you perfectly for a stressful day. The reason: these healthy flakes contain plenty of vitamins B1, B3, and tryptophan, which is needed for the production of the happiness hormone serotonin.
Healthy Fats
The brain and nervous system are made up of nearly half fat. Accordingly, (healthy) fats are very important for strong nerves. This includes fish like salmon, tuna, or herring. Omega-3 fatty acids reduce adrenaline and have a calming effect.
Legumes
A meal rich in legumes helps you cope with stress. Lentils, chickpeas, and peas not only contain a large amount of potassium but also have high levels of magnesium, iron, and zinc.
Good to Know
Of course, not all foods have a positive effect on mood. In fact, some foods have been proven to do the opposite. Examples include chicken, pork, beef, and eggs. All these products contain a substance called arachidonic acid, which is believed to increase inflammatory reactions in the brain and potentially lower mood. Scientists have found that people with higher arachidonic acid levels in their blood have a significantly increased risk of depressive episodes. Additionally, some studies show that vegetarians generally feel more energetic and have fewer negative thoughts compared to omnivores (those who eat everything). This means that eating less meat is not only good for the planet but also for your physical and mental health!
Sources:
- Dr. Michael Greger, How Not to Die (2019)
