Making healthy food choices is a habit of taking care of yourself, and is well associated of how we perceive ourselves. Further on our perception of our own well-being influences how satisfied and happy we feel.
Eating foods high in antioxidants, tryptophan and omega 3 fatty acids has been suggested by several studies to have benefits on our brain health, mood, cognitive functioning and yes, therefore related happiness.
Let’s have a look at five foods we think your mood could benefit from:
1. Blueberries
Blueberries are known for anthocyanins, pigments that give fruits their colour. Those molecules are classified as flavonoids, which in human bodies can act as powerful antioxidants. To get a little deeper into the knowledge, antioxidants are compounds that inhibit oxidation of other molecules, meaning they inhibit the production of free radicals which can cause damage to cells and their functioning. Simply explained oxidation is crucial to life, but can also be damaging in excessive oxidative stress occurs (damage to cell structure and function): think of ageing and how body tissues, skin for example change throughout our lives. Remember active people with good food choices usually look younger than their actual birth date number.
Blueberries are purple, meaning they have a high level of flavonoids (remember earlier, pigments that act like antioxidants). It’s where their health popularity comes from. One of those pigments is called resveratrol which studies associate with potential benefits to reduce bad cholesterol, heart disease and slower cognitive aging.
Better cell functioning, slower aging, better brain health, happier mood.
2. Salmon
When talking about salmon, omega 3 fatty acids are the first thing that comes to our mind. Polyunsaturated with a double bound, the ones found in marine oils consist of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both of which have beneficial health effects on human bodies. Fish oil has been associated with healthier blood vessels, decreasing the risk for diabetes and even several forms of cancer.
Omega 3 fatty acids are also well involved in cognitive functions. Studies suggest EPA and DHA may prevent some forms of depression due to their anti-depressant and anti-inflammatory properties.
No reason not to include salmon on your daily menu, even if you’re not paleo.
3. Dark Chocolate
The saying goes “Never underestimate the power of chocolate. Chocolate is the health food for the soul.” Heard enough? If not, let’s examine the powerful effect of catechins, molecules that can act as powerful antioxidants. Cocoa is considered to have the highest amount of them. Maybe this is the reasons Kuna Indians, a tribe of Indians from Colombia and Panama, consume up to 5 cups of chocolate per day.
Dark chocolate is associated with improved thinking, blood vessels health, lower blood pressure and more. It’s suggested that can help balancing serotonin, neurotransmitter which is involved in regulating mood, appetite and sleep. Three important factors all connected to happy health.
4. Spirulina
Speaking about serotonin, the neurotransmitter that influences sleep, mood, sexual desire, memory, and learning, amino acid tryptophan is the building block of it. Amino acids are compounds of protein and therefore present in foods with higher amount of proteins. Seaweed spirulina is considered as one of the foods that has the highest amount of it.
Centuries back spirulina was a food source for Aztecs and other Mesoamericans. Dried form of it contains around 60 % of protein, containing all essential amino acids. Besides high in tryptophan, other health benefits include reinforcing the immune system, balancing blood pressure and help fight bad cholesterol. Plus, spirulina can be perfect as an extra ingredient to healthy recipes.
5. Walnuts
What makes walnuts stand out from the other nuts is the amount of alfa-linolenic acid (ALA), one of three types of omega 3 fatty acids (spoken about it in the first chapters). Essential fatty acids can’t be produced by the body itself and therefore need to be digested with food.
Walnuts are promoted to also contain several neuroprotective compounds like vitamin E, folate, melatonin and other, which could have potential benefits for brain health.
Great whole-body functioning and better brain health is both associated with our well-being, feeling happier and calmer. Of course foods can’t solve problems with relationships and work, but making better decisions and nurturing healthy habits help with knowing you are taking care of yourself. Being aware of that is a huge step into happiness.
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