Foods That Boost Happiness, Backed by Science

Many of us seek happiness in various ways, such as trying new activities, exercising, or practicing meditation. However, we often overlook the impact that our food choices have on our mood. Recent research on nutrition and health has revealed that certain foods can affect our serotonin levels, also known as the “happy hormone,” which plays a crucial role in regulating our mood. Low serotonin levels can lead to mood swings.

Here are seven scientifically proven foods that can make you happier:

1. Dark Chocolate

It turns out that the scenes in movies where someone eats a tub of chocolate ice cream when feeling low might actually have some truth to them. A systematic review has found that dark chocolate can have an impact on our mood. This is because dark chocolate contains three main components—tryptophan, theobromine, and phenylethylalanine—that are associated with feelings of happiness. Tryptophan is an amino acid that the brain uses to produce serotonin, while theobromine acts as a weak stimulant that can alter our mood. Phenylethylalanine is another amino acid that the body uses to produce dopamine, known as an antidepressant.

2. Banana

Bananas may not directly boost serotonin levels in the brain, but they play a crucial role in managing depression in a different way. Bananas are rich in vitamin B6, which the body needs to produce serotonin. One medium banana can provide up to 25% of the recommended daily value of vitamin B6.

3. Coconut

Coconut can transport us to warm and tropical places in our minds, even on cold days. It is packed with medium triglycerides that can boost our energy levels. Additionally, a 2017 animal study found that MCTs (medium-chain triglycerides) from coconut milk can reduce anxiety. More research is needed to understand the impact of coconut on stress in humans.

4. Coffee

Coffee lovers, rejoice! Coffee consumption has been associated with a lower risk of depression, according to a 2016 study. Another small study found that both caffeinated and decaffeinated coffee significantly improved the mood of participants compared to those who consumed a placebo drink.

5. Pear

Avocados, often associated with millennials and their beloved avocado toast, have been found to have mood-boosting properties. Avocados are rich in choline, a nutrient that the body uses to regulate the nervous system and mood. A 2020 study discovered that the healthy fats in avocados are associated with reduced anxiety in women. Avocados are also high in B vitamins, which are linked to lower blood pressure.

6. Fruits

Eating more fruits and vegetables is not only good for our physical health but also for our mental well-being. A 2016 study revealed a strong association between consuming fruits and vegetables and better mental health. Fruits, in particular, contain antioxidants called flavonoids, which have been shown to reduce depression. Additionally, research has indicated that blueberries may slow down cognitive decline associated with aging.

7. Fermented Foods

Fermented foods like sauerkraut, kimchi, kefir, kombucha, and yogurt are not only good for maintaining a healthy gut but also for improving mood. The fermentation process creates probiotics, which support the growth of healthy bacteria in our gut. It’s worth noting that up to 90% of the serotonin produced by our bodies is made in the gut, so consuming fermented foods can promote serotonin production.

8. Mushrooms

Mushrooms contain vitamin D, which is associated with antidepressant properties and can help improve mood. Mushrooms are especially beneficial for vegetarians and vegans as they are one of the few non-animal foods that provide bioavailable vitamin D, meaning our bodies can easily absorb it. To maximize the vitamin D content in mushrooms, expose them to sunlight for a few hours before cooking.