15 perfect “happy foods” from avocado to onion

There are times when we reach our lowest emotional levels and just feel down. How long do we have to endure such a low mood? To put an end to depression, we have prepared a list of 15 so-called “happy foods” that should quickly put you in a good mood. But what is really necessary for certain foods to make us satisfied and happy? We’ll tell you.

In the video: These food products have a positive effect on the body

How can the human body experience happiness?

Good mood can you eat! Yes, you heard right. There are actually certain nutrients that control your emotions. It’s no coincidence that you crave certain foods when you’re in a bad or good mood. Because your feelings are created in your brain and are also influenced by certain things messenger substances, Neurotransmitters are called food-controlled. Two neurotransmitters are responsible for a good mood: Dopaminepleasure hormone i Serotoninwhich is considered the happiness hormone.


Serotonin is a neurotransmitter responsible for mood and overall well-being. There are a few things you can do to increase your serotonin levels and feel happy. This includes regular exercise, a balanced nutrition, enough sleep, sunlight and social interaction with friends, family and colleagues. For the body to produce serotonin, it needs an important building material: Tryptophan. The building material is found in many everyday foods and can be easily incorporated into your diet.


Dopamine, in turn, is a neurotransmitter that… Reward and motivation is connected. Looks like one natural drugthus Endorphins it releases, relieves pain and brings a true feeling of joy. This messenger substance is released when we do something that affects us delighted or when we achieve a goal and are satisfied with it. Activities such as achieving goals, engaging in hobbies, listening to music, or exercising can increase dopamine levels.

Improve your mood with these products

In fact, we can eat our way to happiness – at least some products improve our mood. We present you some fun dishes:

  1. Food high in carbohydratesl: Carbohydrates often get a bad reputation when it comes to weight loss. Carbohydrates are important Source of energy our brain. The body can make especially good use of tryptophan to produce serotonin if you eat carbohydrates. The healthiest options are potatoes, fruits, vegetables, whole grains and legumes.
  2. Bananas: Yellow tropical fruits also contain the amino acid tryptophan. It is also rich in vitamins A, B1, B2, B3, B5 and B6, which support the production of serotonin, as well as magnesium, which has an antispasmodic effect.
  3. Linseed: : food is a good source Omega-3 fatty acids, which can improve brain function and stabilize mood. As research conducted by Translational Psychiatry has shown, linseed oil is a real miracle weapon against depressive moods.
  4. Onions: The oldest cultivated plant in the world is used, among others, with respiratory infections. Onion juice is said to be the opposite Anxiety and bad mood help. Miracle tuber contains Quercetinan antioxidant that can stimulate the production of dopamine and noradrenaline, which contributes to improving mood.
  5. Chickpea: Also Tryptophan content legumes is impressive: chickpeas contain 160 milligrams per 100 grams. They are also rich in iron, B vitamins and high in protein.
  6. an avocado: Goodbye, bad mood! Avocado also provides an important building block, tryptophan. Green berries are also full healthy nutrients such as folic acid, vitamin K, vitamins D, B6 and E, as well as potassium and calcium.
  7. Quinoa: For people with Gluten intolerance Quinoa has been irreplaceable for years. Quinoa is also rich in protein and minerals. Quinoa is the right choice because of its high tryptophan content healthy mood enhancer.
  8. red pepper: A hot capsule can do more than just add the perfect spice to your food. Chilli contain capsaicin, which releases endorphin, the happiness hormone. They also stimulate appetite and blood circulation. They have antibacterial properties and prevent indigestion and flatulence.
  9. Green leafy vegetables: Green leafy vegetables like spinach and kale are true Nutrition bombs: They are rich in B vitamins and folic acid, which can promote the production of serotonin and dopamine.
  10. Big fish: Oily fish such as salmon and mackerel contain omega-3 fatty acids, which our body cannot produce on its own. They are improving it Brain function and should also ensure a good disposition.
  11. Meat, poultry and eggs: Meat, poultry and eggs are rich in proteins, which contribute to the production of neurotransmitters such as dopamine, serotonin and norepinephrine. All these amino acids improve your mood.
  12. Nuts and seeds: Nuts are real A pleasant snack. Thanks to the magnesium content and high tryptophan content, they improve your mood. Selenium is also rich in seeds and nuts. Lack of selenium can cause a bad mood.
  13. Yogurt, sauerkraut and kefir: Prebiotics and probiotics contained in food products such as kefir, yogurt or sauerkraut support them healthy intestinal flora. Gut bacteria are important building blocks of neurotransmitters such as serotonin and dopamine, all of which play an important role in mood.
  14. Coffee: This is good news for all coffee lovers: caffeine affects the activity of neurotransmitters such as adenosine, norepinephrine, dopamine and serotonin. For example, caffeine blocks the neurotransmitter adenosine, which causes fatigue and acts as a brake on the activity of neurons in the body. If the effect of adenosine is counteracted by caffeine, the release of dopamine increases. This may temporarily improve your mood.
  15. Chocolate: After a stressful day or simply as a snack, chocolate has long been considered a mood enhancer. However, the candy only contains a small amount of tryptophan. We often associate chocolate with a reward or a childhood treat. Happy memories make us feel better when we eat them.

Tips on how to improve your mood with food

Not only enough exercise ia peaceful sleep contribute to your well-being. Even with one balanced diet You support your brain health and prevent mood swings. Here are our tips on how to use food to improve your mood.

  1. Make your breakfast nutritious
  2. Eat the right kind of fat. Such as unsaturated fatty acids. They are found in large amounts in many foods and plant-based oils, for example olive oil, canola oil, nuts and avocados.
  3. Rely on carbohydrate-rich foods such as potatoes or whole grains
  4. Pay attention to magnesium and vitamin B6
  5. Think vitamin D and omega-3
  6. Take care of your intestinal flora. Probiotic foods such as kefir and yogurt support intestinal function.

Foods to Avoid on the Happiness Diet

Some foods can have a negative rather than positive impact on our mood because they contain almost no good nutrients.

  • alcohol: For many people, alcohol has an initial effect stimulating. Dopamine released when drinking has a relaxing effect and relieves anxiety. But the next day doesn’t look so rosy. Because fears and worries often come back with a severe headache.
  • sweets: Actually, anyone who likes sweets knows this Sugar is not healthy. High sugar levels only improve your mood for a short time. In the long run, sugar destroys our body and mind.
  • Snacks like chips and crackers: we like to grab a bag of chips on the couch in the evening. But we are not consuming any healthy nutrients. As with sweets, this puts more strain on the intestines.
  • Muesli flakes with a lot of sugar: Instead of reaching for muesli with a lot of sugar, it is worth preparing oatmeal with fruit. This improves your mood and allows you to go through the contents of the package fiber full longer.
  • Ice-cream: Sugar is considered to comfort the soul. But even your favorite ice cream improves your mood only for a short time.
  • Energy drinks with taurine: Energy drinks are more popular than ever. But these drinks can lead to high blood pressure or serious heart problems. They also usually contain a lot of sugar.
  • For many people, coffee can have a negative rather than positive effect on their mood. Too much coffee can cause headaches, sweating and anxiety in sensitive people.
  • Alkohol free drinks: Soft drinks such as Coke and Fanta are also not free Sugar drinks called. A British study found that people who consume large amounts of sugar have an increased risk of mental illness. Therefore, people who consume more than 67 grams of sugar per day in the form of sweets, soft drinks or added sugar are considered to be at greater risk of mental illness than those who consume less than 40 grams per day.
  • Sausages: Antibiotics contained in some meat and cold cuts products may affect our mood and health. The global network of the World Cancer Research Fund (WCRF) recommends eating a maximum of 500 grams of organic red meat per week.
  • Fried food like french fries: Foods high in fat can cause intestinal inflammation. People with chronic inflammation often have mental problems because serotonin, which influences our well-being, is largely produced in the intestines.

Mood-boosting foods: that’s our conclusion

Good mood can be maintained by eating well, but other factors also play a role, such as plenty of exercise, work-life balance and good sleep. A balanced diet and a healthy lifestyle contribute to an overall improvement in mood. The foods listed above can also support your good mood.

By the way, music also affects your mood – our playlist will surely make you dance.

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