Hack your brain — how avocados, nuts, and berries improve your mood
They say happiness is a choice. However, if you approach the question from a practical point of view, this feeling of happiness can be broken down into components, amino acids, and chemical elements.
Neurotransmitters such as serotonin and dopamine are responsible for the feeling of elation and good mood in our body. Their synthesis depends on the availability of sunlight and the food we eat. And if the number of sunny days a year doesn’t depend on us, the diet and the feeling of joy — are completely in our hands.
Greek yogurt: dopamine reward
Pure yogurt without sweeteners and various additives contain probiotics. These are living microorganisms that affect the work of our gastrointestinal tract. Probiotics help improve mood and support the immune system. And yogurt contains protein that stimulates the body to produce dopamine. This is another hormone of happiness, or neurotransmitter, which is responsible for the feeling of satisfaction.
Dopamine suppresses pain and is associated with a reward mechanism in the brain. In addition, it affects our productivity and decision-making ability. Dopamine deficiency is a risk of developing social anxiety, mood swings, or even Parkinson’s disease. Alcohol raises dopamine levels, but Greek yogurt is a healthy alternative without fear of addiction.
Fact: Yogurt contains protein that stimulates the body to produce dopamine.
Red berries and fruits: summer retreat
Red berries and fruits are a real seasonal combo. They are delicious, healthy, and uplifting. And not only due to the association with summer or vacation. Blueberries, strawberries, and raspberries contain nutrients such as anthocyanidins (plant pigments) that help reduce stress. And blueberries also contain polyphenols that promote longevity and affect the normal functioning of the cardiovascular system.
Seasonal cherries are a source of fiber, potassium, calcium, vitamin A and folic acid. Cherries also contain antioxidants, anthocyanins, and cyanidins, which have anti-inflammatory effects and protect the body from free radicals. The latter affects the brain and our well-being. Another superfood is pomegranate, which contains antioxidant polyphenols that are soluble in water and easier to digest. Pomegranate polyphenols protect cells from aging.
Fact: Anthocyanidins (plant pigments) help reduce stress
Green tea: gastronomic meditation
An evening cup of green tea is a good opportunity to reload, calm down and relax. It contains a lot of theanine — an amino acid that reduces the effects of stress on the body and improves cognitive properties and general mood. In addition, theanine has the ability to reduce feelings of tension and irritability. Regular consumption of quality green tea helps to cope with psychological stress.
It is known that dry tea leaves contain up to 1–2% theanine, one cup of green tea contains about 14 milligrams of the substance. It works for 30 minutes after use and lasts for about five hours.
Fact: Theanine has the ability to reduce feelings of tension and irritability
Tomatoes: red joy
Tomato salad for lunch doesn’t cause fear of extra calories and can improve your mood. After all, tomatoes contain magnesium, necessary for the normal functioning of the nervous system. In addition, tomatoes contain many B vitamins: thiamine (vitamin B1), riboflavin (vitamin B2), nicotinic acid (vitamin B3), pyridoxine (vitamin B6), and folic acid (vitamin B9). They help maintain a positive mood and fight tension, stress, and anxiety.
Tomatoes also contain the antioxidant lycopene, which fights inflammatory processes, for example, in the brain. Because lycopene is fat-soluble, tomatoes combine well with oil. And it’s delicious. Tomatoes can also be stewed or grilled: there are studies that the vegetables prepared in this way absorb nutrients best.
Fact: Tomatoes contain a lot of B vitamins, which promote a positive mood, fight tension, stress, and anxiety
Nuts: delivery of serotonin
Nuts are a great alternative to unhealthy snacks during the day. In addition, different types of nuts can have a positive effect on our mood. For example, almonds contain vitamin E, which reduces stress hormone levels and has a calming effect. Along with cashews and hazelnuts, almonds are saturated with the amino acid tryptophan. This is an important factor in the synthesis of serotonin — a neurotransmitter that directly affects our mood.
Serotonin also affects the quality of sleep, because it produces an important sleep hormone — melatonin. Pistachios help reduce adrenaline and relieve stress. For good health, try to include macadamia nuts in your diet, which contain monounsaturated fatty acids. Eating nuts, including macadamia nuts, helps lower cholesterol, and blood pressure and protect against oxidative stress.
Fact: serotonin affects the quality of sleep because it is from it that an important sleep hormone is produced — melatonin
Dark chocolate: imitation of love
A small piece of chocolate is capable of miracles — and this is not a myth. Dark chocolate is rich in polyphenols — an antioxidant that enhances brain function. Dark chocolate also contains a small amount of caffeine, which increases productivity. But in order for the whole theory to work in practice, choose chocolate that contains at least 85% cocoa beans in the composition.
Dark chocolate is also high in magnesium, which helps reduce anxiety and soothe muscles. It contains phenylethylamine (PEA) — a chemical that is released in the brain during love. And it’s PEA that promotes the release of endorphins in our body.
For a sense of happiness, not disappointment, meticulously choose your chocolate. Dark natural chocolate may contain moldy toxins. This is because it is produced by fermentation, and 64% of the microbes that use it can produce harmful toxins.
Fact: It contains phenylethylamine (PEA) — a chemical that is released in the brain during love
Avocado: fruit productivity
No wonder we love avocado toast for breakfast, lunch, and dinner. This fruit also contains tryptophan — a constant amino acid used by the brain to produce serotonin. In addition, avocados contain potassium, vitamin B6, copper, and vitamin C. The latter plays an important role in the production of dopamine and later another important element — norepinephrine. It helps the brain to switch to the mode of action and is important for our productivity because norepinephrine regulates cognitive and neuropsychological responses. Another feature of avocado is that it contains the highest level of fat among all fruits, including monounsaturated.
Fact: norepinephrine regulates cognitive processes
Food can invigorate, improve mood and add energy. The work of our body, and hence the feeling of happiness, depends on the right products.
