5 Foods that make us happier

When we think about stress, the first thing that comes to mind is that it is related to personal life, family, work, and even genetics … But what about food?

Nutritionists are now closely studying the nutritional factors that affect human consciousness, behavior and emotional state.

When we feel depressed, poorly motivated, or sad, the reasons can be multifactorial: social, little exposure to the sun and fresh air, a sedentary lifestyle, and, of course, malnutrition.

Foods that make us happier
breakfast option

Serotonin, the hormone of happiness, is produced from the essential amino acid tryptophan.

Dopamine, epinephrine and norepinephrine are formed from the amino acids phenylalanine and tyrosine.

All these amino acids are produced inside our body from protein foods rich in them. These essential elements are found in foods such as fish, chicken, turkey, spirulina, bananas, dairy products, rice, quinoa, eggs.

Foods that make us happier
Breakfast or snack option

But the absorption and transformation of these products into hormones of joy and pleasure will depend on whether your body has enough of the right cofactors in the form of vitamins B, C, D, zinc and omega-3. So, according to statistics, 80% of Russians are deficient in vitamin D.

Omega-3s and vitamin D can be found in fatty fish such as mackerel, salmon, cod liver, herring, and mackerel. Zinc is found in wheat bran, nuts, seeds, hard cheeses. B vitamins can be obtained from green salads, red meat and fish.

Foods that make us happier
Light lunch option

Interestingly, approximately 90% of serotonin is produced in the gut, so the balance of our bacteria plays a huge role in this process. By replacing the habitual food that contains bad fats, bread, alcohol and sugar with healthier alternatives in the form of dairy products, greens, legumes, vegetables and healthy fats from fish, eggs and nuts, we have a healthier microbiome that strengthens not only our immune system, but also makes us happier and more stress-resistant.

Foods that make us happier

It’s also a great strategy to add prebiotics (which feed our good bacteria) or probiotics (good bacteria) to get things going faster. Prebiotics are found in vegetables, fruits, greens, and whole grains that are high in soluble fiber: bananas, leeks, rye, garlic, wheat, oatmeal, buckwheat, artichokes, and legumes.

Foods that make us happier
Dinner with a light dressing of yogurt or low-fat sour cream

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