Biting into dark chocolate or eating your favorite food may temporarily put a smile on your face, but experts say there are ways to extend those fleeting feelings of joy.
Director of Nutrition and Metabolic Psychiatry at Massachusetts General Hospital, this is your brain on food“Even if you change your diet, [boost happiness] Makes an impact overnight, but over time. ”
Want happiness that lasts long after your next meal? These 8 foods can help.
1. turmeric
Add turmeric to soups, stews, and smoothies. Curcumin, the active ingredient that gives turmeric its yellow color, Indicated have an antidepressant effect.
For maximum benefit, Naidoo suggests using 1/4 teaspoon of turmeric daily and adding a pinch of black pepper.
2. Kombucha
Fermented tea quenches thirst and makes you feel good.Kombucha is packed with probiotics and live microorganisms appear have an antidepressant effect. Other fermented foods such as tempeh, miso, kimchi and sauerkraut can have similar effects on mood, says assistant clinical professor of psychiatry at Columbia University. Eat to Beat Depression and Anxiety.
“When you eat fermented foods, the bacteria in your gut become more diverse. [and] It tends to calm our overactive immune system,” he adds.
3. Cinnamon
A small amount of cinnamon has significant mood benefits as it contains antioxidants that fight inflammation and protect against neurodegenerative diseases such as dementia. positive effect Depending on your mood, sprinkle flavorful spices on toast or add them to your coffee for a happy snack.
4. Salmon
A diet high in omega-3 fatty acids linked to lower the risk of depression. Happiness superfoods are also rich in vitamin B12, a vitamin associated with a positive mood. help It may prevent depression or improve the effects of antidepressants.
5. Leafy vegetables
Stock up at the salad bar. Collard greens, spinach, kale, cabbage, and other leafy greens contain high levels of magnesium. boost serotonin, so-called happy hormones. Leafy vegetables also contain a lot of fiber.
“Fiber nourishes the microbiome,” says Ramsey. “How clear are you thinking? [and] How anxious you feel is determined by the biodiversity that lives within you. intestine”
6. Yogurt
there seems to be Link Between depression and the amount of lactic acid bacteria in the intestine. Eating yogurt reintroduces powerful probiotics that can actually reverse the symptoms of depression.
“Probiotics are very powerful when it comes to improving mood. [antidepressant] drugs,” says Naidoo.
Are you following a vegan diet? Many plant-based yogurts also contain probiotics.
7. Legumes
The fewer beans, peas, and lentils in your diet, risk of depressionThe benefits of adding legumes to your diet seem to come from the high levels of magnesium, tryptophan, fiber, folic acid, and omega-3 fatty acids that are associated with improved mood.
8. Almonds
grab a handful of almonds snack Or add it to salads, yogurt, or oatmeal. Regular consumption of nutrient-rich snack foods linked It reduces the incidence of depression and improves mood. Ramsey credits the healthy fats found in almonds and other nuts with their mood-boosting properties.
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