Aparna Pradhan
The relationship between food and mood has been the subject of great interest for many years. Scientists are now confirming that food does affect your moods. What you eat can have an impact on how you feel. Food is a great tool to modify temperament and mood. It can have a positive impact on your moods, energy levels, emotions and attitude towards life.
The nutrients in foods can influence the mood neurotransmitters serotonin, nor-epinephrine and dopamine. These brain chemicals generate feelings of happiness, mental alertness and calmness. The precursors to neurotransmitters serotonin, norepinephrine and dopamine are tryptophan, tyrosine and phenylalanine respectively. Eating foods rich in these precursor nutrients and omega-3 fatty acids, vitamin B6, B12 and magnesium and selenium can elevate the levels of happy mood neurotransmitters.
Will it not be a wonderful life if you are in a good mood all the time? Here are some top feel-good foods for feeling brighter and cheerful.
Salmon and Mackerels: Oily fishes are very good to beat the blues. Salmon and Mackerels are loaded with highly nutritious omega-3 essential fatty acids and mood elevating vitamin B12. They boost the "happy" mood boosting neurotransmitter serotonin levels in the brain. Clinical studies suggest a low incidence of depression in countries that consume lot of fish because omega-3 fatty acids fight depression.
Bananas: Bananas are good mood foods and act as mood enhancers. A recent survey on people suffering from depression reported that many felt better after eating bananas.
Bananas are rich in tryptophan that elevates serotonin. It has a calming effect on the brain and helps improve mood, reducing the feeling of sadness or depression.
Spinach: Rich in tyrosine, vitamin B6, folate and magnesium, spinach can aid in fighting gloominess, confused state of mind and depression. These nutrients in spinach are instrumental in the production of happy mood neurotransmitter- serotonin and can regulate mood and bring a smile on your face. Deficiency of vitamin B6 and folate have been linked to depression.
Potatoes: Tryptophan, the building block of the good mood chemical is elevated after eating potatoes. Our body digests potato starch quickly and this triggers pancreas to release insulin that in turn increases the level of tryptophan to flood the brain. The end result is increased production of serotonin that relaxes and calms you and makes you happy.
Dark Chocolates: The irresistible allure to chocolates has a scientific basis. Dark chocolates are good mood foods as they produce a feeling of elation due to the effect it has on the production of the natural feel good neurotransmitters, serotonin and endorphins. Chocolates make people happy and create a sense of euphoria.
Tofu: Tofu rich in proteins contains an amino acid tyrosine the building block of two neurotransmitters- dopamine and norepinephrine associated with alertness, good mood and excitement and enhanced mental concentration.
Whole Grain Breads or Pasta: Your serotonin level has a direct effect on mood and behaviour. Eating whole grain breads and pasta can boost serotonin levels in the body and make you happier for a longer period of time as compared to simple carbohydrate foods.
Turkey and Chicken: Eat these foods to elevate good moods, enhance motivation and prevent depression as they are good source of mood enhancing amino acids tryptophan, tyrosine and phenylalanine that are precursor to good mood neurotransmitters.
Liver: Liver is an excellent source of VitaminB6 which is needed to convert the amino acid phenylalanine to mood enhancing dopamine.
Milk: Milk is a complete package of nutrients required for transforming a gloomy day into a happy day. Milk gives you high level of tryptophan, whey proteins, carbohydrates, vitamin D and B12. All these give a boost to the mood enhancing serotonin.
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