What To Eat To Smile More?
Author: Nia Rouseberg
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
In the hours when we can't cope with stress and tension on our own, selected foods and drinks come to our aid.
The substances we take with food affect the synthesis of dopamine in our body, and hence our mood. Dopamine is an important neurotransmitter and hormone that is responsible for behavior, motivation and concentration, for our better memory and our ability to experience pleasure. Low dopamine activity leads to depression, impaired memory function and inability to cope with problems. That is why maintaining a constant level of dopamine in the blood is extremely important for our physical and mental health.
Despite our natural need to reach for something sweet, when our mood deteriorates sharply, chocolate chip cookies are not the best solution to the problem. There are a number of healthier drugs that increase dopamine synthesis, which will not only make us happier, but also protect us from guilt afterwards.
The first thing we can do to ensure a good mood is to make a cup of aromatic coffee . According to a study published in 2011 in the Archives of Internal Medicine , consuming two cups of coffee a day reduces the risk of depression in women by 20%. Its beneficial properties are hidden in caffeine, which increases the release of the two hormones of happiness - dopamine and serotonin .
Protein-rich foods such as nuts contain large amounts of tryptophan, an amino acid that is directly involved in serotonin synthesis. 30 grams of cashews, pistachios or almonds help us get our daily dose of the valuable amino acid.
Fruits and vegetables are no less important for our good mood. According to a 2013 study, the level of carotenoids in the blood of optimists is 13% higher than that of pessimists. Orange vegetables such as carrots, pumpkin and sweet potatoes are rich in useful antioxidants.
Japanese scientists have shown that eating foods high in folic acid (vitamin B9) reduces the risk of depression. One serving of boiled lentils contains about 350 µg of this vitamin, which is its recommended daily intake.
To the delight of the male audience, according to a study published in the journal Neuropsychopharmacology, beer is also able to increase the amount of dopamine in the blood.