“One cannot think well, love well, sleep well, if one has not dined well,” Virginia Woolf wrote in A Room of One’s Own. Amen sister!
Can certain kinds of food really make us feel better? Yes, experts say.
“Foods are chemicals,” explains Gary Wenk, PhD, a professor of psychology and neuroscience at Ohio State University and author of Your Brain on Food. “Because these chemicals resemble the ones found in our brains, they have a powerful impact on our mindset.”
What kinds of food make us happy? Before you reach for junk food like doughnuts or potato chips – hang on a minute. “Comfort” foods may make you feel better for the short term but later can make you feel downright cranky. According to research by the Public Health Nutrition, people who indulge in junk food often are 51% more likely to develop depression than those who rarely or never eat it.
So that got me to wondering which foods make us want to jump for joy. Here’s a list of five foods to get you munching down and singing zippity do da in no time:
Seeds and Nuts
Tryptophan helps produce serotonin, which makes us feel relaxed. Food that has tryptophan can help fight depression, insomnia, and anxiety. Most people know that milk, bananas, and avocados contain tryptophan, but so do protein-rich nuts such as cashews, pistachios, and almonds as well as sunflower and pumpkin seeds.
Enjoy that cup of Joe. Drinking four or more cups of coffee a day was associated with a 20% lower risk of depression in women, according to 2011 research in the Archives of Internal Medicine. That’s because caffeine activates serotonin and dopamine release in the brain.
Want to be happy as a clam? Eat them. Even canned clams such as those used in clam chowder provide plenty of vitamin B12 which help produce feel-good dopamine and serotonin. In fact, a deficiency of this important vitamin can lead to depression. Other seafood, including trout and salmon, as well as beef, chicken, dairy products, and fortified cereals also contain a good dose B12.
Eat three servings of fruits and vegetables a day for a bit of that Pollyanna attitude. According to a 2013 study in Psychosomatic Medicine, optimistic people had 13% higher carotenoid levels in their blood (an antioxidant particularly abundant in sweet potatoes and carrots) than those with a more negative outlook. Folate helps produce that good ol’ serotonin that regulates mood and can be found in spinach, brussels sprout, broccoli, avocado, asparagus, and kale. Fruits like blueberries and oranges contain high amounts of antioxidants and vitamin C which both help reduce stress.
I wrote a whole blog about how chocolate makes us happy. That’s because organic chocolate chips contain a variety of chemicals, some of which make us feel good by boosting our endorphins (the feel-good hormones). Tryptophan is also found in chocolate which, as I mentioned earlier, is used by the brain to make serotonin and can help us feel relaxed and happy. Caffeine gives us an extra boost of energy. Scientists at the Neurosciences Institute in San Diego even suggested that chocolate contained substances that produce a cannabis-like effect on the brain. Who doesn’t want a bit of happy high?
So next time you’re feeling a little down in the dumps, go ahead and chomp on one of these five foods and you just might find yourself singing, “My oh my, what a wonderful day!”
Image courtesy of imagerymajestic and stock images at FreeDigitalPhotos.net.