Happiness Diet: 10 Mood-Boosting Foods

For many people a good meal is synonymous with joy, the famous pleasure in eating. Did you know that many foods are actually able to increase the sense of well being?

The food chemistry is capable of interfering with the production of neurotransmitters such as serotonin, dopamine, acetylcholine and noradrenaline. These substances are responsible for transmitting nerve impulses to the brain and cause feelings of pleasure and well being. In this way, one ingredient is essential: tryptophan, an amino acid that makes up serotonin. Once in the brain, it enhances the production of serotonin, responsible for reducing the sensation of pain, decrease appetite and even improve the quality of sleep.

Various nutrients are necessary for the brain to produce neurotransmitters. Certain nutrients such as omega 3, zinc and iron, for example, have a beneficial effect on these brain neurotransmitters related to mood.

Here are some foods that can improve your mood:


  1. Milk

It provides whole muscle relaxation in good to contain tryptophan doses.

  1. Oats

Cereal rich in tryptophan and amino acid aids in the release of serotonin; also has good levels of selenium, which helps in energy production.

  1. Chocolate

It contains sugar, tyrosine substance that stimulates the production of serotonin, and minerals such as copper, manganese and magnesium. It stimulates the production of endorphins and dopamine neurotransmitter responsible for relaxation. We recommend the 70% cocoa content by the high antioxidant power. But beware, if consumed in excess can be harmful to health, especially by excess sugar and fat.

  1. Banana

It is a carbohydrate rich in tryptophan, which stimulates the production of serotonin, and vitamin B6, which ensures more power.

  1. Avocados

Rich in folic acid, vitamin B3 (niacinamide), and potassium. It has more protein than any fruit. It also has significant doses of iron, magnesium and vitamins C, E and B6. Niacinamide (Vitamin B3) works in the brain and provides relaxing effect.

  1. Nuts and almonds

Are sources of healthy fat and rich in tryptophan, help the mood. Especially the brown-nut (or nut of the Brazil), is rich in selenium, an important antixidant, which helps to reduce stress.

  1. Eggs

The yolk is rich in thiamin and niacin, substances important for the formation and maintenance of memory and good humor. Improves cognition and motor coordination. It provides wellness feeling.

  1. Pepper

Capsaicin gives burning sensation and causes the brain to produce more endorphins, the neurotransmitter responsible for the feeling of euphoria, pleasure and well-being. The pepper-of-smelling, red and chili are the best for humor.

  1. Spinach and dark green leaves

They have antidepressant effect because they are rich in magnesium, which operates in energy production; potassium and vitamins A, C and B complex, which helps maintain the quiet nervous system. Leafy greens have chlorophyll, which help detoxify the body.

  1. Lettuce

It has calming effect, to contain the lactucin a greater portion of the plant stem. The core is rich in lithium, which acts directly on the control of anxiety and depression.


  • author's avatar

    By: Amanda Branco

    My name is Amanda Branco and I help people achieve their dream bodies! Whether you’re training for a competition, looking to lose weight, bulk up or get defined, I can make it happen!

  • author's avatar


Leave a reply