15 perfect “happy foods,” from avocado to onion

There are times when we reach emotional lows and simply feel depressed. How long will we have to endure this bad mood? To banish depression, we’ve put together a list of 15 so-called “happy foods” that should quickly put you in a good mood. But what does it really take for certain foods to make us satisfied and happy? We’ll tell you.

In the video: These foods improve your body’s mood

How can the human body experience happiness?

Good mood you can eat! Yes, you heard right. In fact, there are certain nutrients that control your emotions. Therefore, it is no coincidence that you crave certain foods when you are in a bad or good mood. Because your feelings arise in your brain and are also influenced by certain things messenger substancesO Neurotransmitters are called, controlled from food. Two neurotransmitters, among others, are responsible for good mood: Dopaminethe pleasure hormone, and Serotoninwhich is considered a happiness hormone.


Serotonin is a neurotransmitter responsible for mood and general well-being. To increase your serotonin levels and feel happiness, there are several things you can do. This includes regular exercise, a balanced nutrition, sufficient sleep, sunlight and social interactions with friends or family and colleagues. In order for your body to produce serotonin, it needs an important building material: Tryptophan. The building material is found in many everyday foods and can be easily integrated into your diet.


Dopamine, on the other hand, is a neurotransmitter that… Reward and motivation Is associated. It looks like a natural drugthat’s why Endorphin releases, relieves pain and brings true sensations of joy. This messenger substance is released when we do something that affects us made happy or when we achieve a goal and are happy about it. Activities like achieving goals, pursuing hobbies, listening to music, or exercising can increase your dopamine levels.

Improve your mood with these foods

In fact, we can eat our way to happiness – at least certain foods improve your mood. We present you the happy foods:

  1. Foods rich in carbohydratesl: Carbs often get a bad rap when it comes to losing weight. Carbohydrates are important Power supply our brain. The body can use tryptophan particularly well to produce serotonin if you eat carbohydrates. The healthiest options are potatoes, fruits, vegetables, whole grains and legumes.
  2. Bananas: The yellow tropical fruit also contains the amino acid tryptophan. It is also rich in vitamins A, B1, B2, B3, B5 and B6, which help in the production of serotonin, as well as magnesium, which has an antispasmodic effect.
  3. linseed: O Superfood is a good source for Omega-3 fatty acids, which can improve brain function and stabilize mood. Flaxseed oil is a true miracle weapon against depressive mood, as a study in Translational Psychiatry found.
  4. Onions: The oldest cultivated plant in the world is used, among other things, for respiratory infections. Onion juice is said to be against Fears and bad mood to help. The miracle tuber contains Quercetinan antioxidant that can stimulate the production of dopamine and norepinephrine, which contributes to improved mood.
  5. Chickpea: Also the Tryptophan content of legumes is impressive: chickpeas contain 160 milligrams per 100 grams. They are also rich in iron, B vitamins and contain a lot of protein.
  6. avocado: Bye, low mood! Avocados also provide the important building material tryptophan. The green berries are also full of 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 indispensable for years. Quinoa is also rich in protein and minerals. Quinoa is the right choice due to its high tryptophan content healthy mood enhancer.
  8. Pepper: The hot pod can do more than give your food the perfect seasoning. Bell peppers contain capsaicin, which releases endorphins, the happy hormone. They also stimulate appetite, as well as circulation and blood circulation. They have an antibacterial effect and against indigestion and flatulence.
  9. Green leafy vegetables: Green leafy vegetables like spinach and kale are true Nutrient Bombs: They are rich in B vitamins and folic acid, which can promote the production of serotonin and dopamine.
  10. Fatty fish: Fatty fish like salmon and mackerel contain omega-3 fatty acids that our bodies cannot produce on their own. They improve it Brain function and must also guarantee 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 brighten your mood.
  12. Nuts and seeds: Nuts are real Yummy snack. Due to their magnesium content and high tryptophan content, they improve mood. Selenium is also abundant in seeds and nuts. Lack of selenium can cause bad mood.
  13. Yogurt, sauerkraut and kefir: Prebiotics and probiotics contained in foods such as kefir, yogurt or sauerkraut support healthy intestinal flora. Gut bacteria are important building blocks of neurotransmitters like serotonin and dopamine, which play an important role in mood.
  14. Coffee: This is good news for all coffee lovers: caffeine influences the activity of neurotransmitters such as adenosine, norepinephrine, dopamine and serotonin. For example, caffeine blocks the neurotransmitter adenosine, which makes you tired and acts as a brake on the body’s neuronal activity. If the effect of adenosine is nullified by caffeine, dopamine release increases. This may temporarily improve your mood.
  15. Chocolate: After a stressful day or simply as a snack – chocolate has long been considered a happiness creator. However, the candy only contains a small amount of tryptophen. Instead, we often associate chocolate with a reward or a childhood gift. Happy memories make us feel better when we eat them.

Tips on how to improve your mood with food

Not only enough exercise it is a restful sleep contribute to your well-being. Even with a 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. As unsaturated fatty acids. They are found in abundance in many foods and vegetable oils, for example olive oil, rapeseed oil, nuts and avocados.
  3. Rely on carbohydrate-rich foods like potatoes or whole-grain produce
  4. Pay attention to magnesium and vitamin B6
  5. Think Vitamin D and Omega-3
  6. Take care of your intestinal flora. Probiotic foods like kefir and yogurt support the gut.

Foods to Avoid on the Happiness Diet

Some foods can have a negative effect on our mood rather than a positive one because they hardly contain any good nutrients.

  • alcohol: For many people, alcohol initially has a stimulant. The dopamine released during drinking relaxes and relieves anxiety. But the next day doesn’t seem so exciting anymore. Because fears and worries often come back with a severe headache.
  • candy: Actually, everyone who likes sweets knows this Sugar is not healthy. High sugar only improves your mood for a short period of time. In the long term, sugar harms our body and mind.
  • Nibbles like chips and cookies: at night on the couch we like to grab a bag of chips. But we don’t consume any healthy nutrients. As with sweets, this puts more pressure on the intestines.
  • Muesli with a lot of sugar: Instead of opting for a muesli with a lot of added sugar, you should prepare oatmeal with fruit. It improves your mood and helps you get through what’s included fiber full for longer.
  • Ice cream: Sugar is considered a comforter for the soul. But even your favorite ice cream only improves your mood for a short time.
  • Energetic drinks with taurine: Energy drinks are more popular than ever. But these drinks can cause 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 mood. Too much coffee can cause headaches, sweating and anxiety in sensitive people.
  • Soft drinks: Soft drinks like Cola and Fanta are also not free Sugary drinks called. A British study concluded that those who consume a lot of sugar have an increased risk of developing mental illness. Consequently, people who consume more than 67 grams of sugar per day through sweets, soda, or added sugar are said to be at higher risk of mental illness than people who consume less than 40 grams per day.
  • Sausages: Antibiotics in some meat and sausage products can affect our mood and health. The World Cancer Research Fund (WCRF) global network recommends a maximum of 500 grams of organic red meat per week.
  • Fried foods like French fries: Foods high in fat can cause intestinal inflammation. People with chronic inflammation often have psychological problems because serotonin, which influences our well-being, is largely produced in the intestines.

Foods that improve mood: this is our conclusion

It’s possible to be in a good mood by eating well, but other factors like lots of exercise, a good work-life balance and a good night’s sleep also play an important role. A balanced diet and a healthy lifestyle contribute to a general improvement in mood. The foods mentioned above can also support your good mood.

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

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