Blueprint for Happiness: Mood-Boosting Foods

We’ve all heard the phrase “You are what you eat.” If that’s the case, is there a way we can cook up some happiness and eat it?

The short answer is yes! But there’s a very technical explanation behind it.

How does healthy food impact mood?

Your brain and “second brain” work closely together to make the connection between healthy eating and improved mood. The “second brain” is a nickname for your gastrointestinal tract, your gut. And it earns that name for being quite smart.

Your gut has trillions of “good” bacteria that impact the production of “feel-good” chemicals, like serotonin and dopamine, and messages are sent from the gut to the brain. When you eat certain healthy foods that encourage the growth of “good” bacteria, more of these “feel-good” chemicals will be produced. That means you’ll get a happiness boost!

There are plenty of mood-boosting foods out there. On the flip side, there are plenty of foods that drain us rather than rejuvenate us. Poor diets can interfere with our gut health, which may increase the risk of developing depression and anxiety according to studies.

It’s easy to grab sweets and fried food for momentary bliss, but in the long term, healthy foods will make you feel your best–physically and mentally. Balance is key!

Mood-boosting foods

1. Fatty fish: Fish like salmon and tuna are full of omega-3 fatty acids which help form healthy nerve cells and may lower your risk of depression. Omega-3 fatty acids are a group of essential fats that you must get through your diet because your body can’t make them on its own.
2. Fermented foods: Fermented foods like kimchi, yogurt, kombucha, and sauerkraut contain amino acids which are key to the production of serotonin, and consuming these foods can have a positive impact on mood and stress reduction.
3. Berries: Blueberries are rich with anthocyanin, a type of flavonoid that gives them the dark blue-purple pigment. Flavonoid-rich food has been shown to have a measurable effect on positive mood.
4. Nuts and seeds: Nuts like cashews, walnuts, and almonds, as well as seeds like pumpkin, sesame, and sunflower seeds, are high in protein, healthy fats, and fiber. They also provide an amino acid responsible for producing serotonin.
5. Dark chocolate: The antioxidants in dark chocolate are flavonoids and can help to improve mood by reducing inflammation and improving blood flow to the brain. Some of the natural components in dark chocolate can act much like endorphins when ingested, with the same calming and mood-enhancing effects.

We hope you are inspired to incorporate some of these foods into your meals and snacks to boost your happiness and overall health.

At Blue Cross Blue Shield of Arizona, we want to provide a Blueprint for Happiness, because happiness is part of your health. Happiness leads to healthier behaviors like being active and eating nutritious food. Check out our social media channels and blog on the first Friday of every month for tips on sparking more joy and happiness in your life! 😊