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 responsible for the yellow color of turmeric, has been shown to have antidepressant effects.
For maximum benefit, Naidoo suggests using ¼ teaspoon of turmeric daily and adding a pinch of black pepper.
2. Kombucha
Fermented tea quenches thirst and makes you feel good. Kombucha is rich in probiotics, and the live microorganisms appear to have antidepressant effects. Other fermented foods such as tempeh, miso, kimchi and sauerkraut can have a similar impact on mood, says Ramsey.
“Eating fermented foods diversifies the intestinal bacteria [and] It tends to calm our overactive immune system,” he adds.
3. Cinnamon
A small amount of cinnamon has significant mood benefits as it is rich in antioxidants that fight inflammation and protect against neurodegenerative diseases such as dementia. So sprinkle it on your toast, put it in your coffee, and enjoy a pinch of happiness.
4. Salmon
A diet high in omega-3 fatty acids is associated with a lower risk of depression. Happiness superfoods are also high in vitamin B12, a vitamin associated with positive moods, and may even help prevent depression or ameliorate 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, a nutrient that boosts serotonin, the so-called happiness hormone. increase.
“Fiber nourishes the microbiome,” says an assistant professor of psychiatry at Columbia University. Eat to Beat Depression and Anxiety“How clear are you thinking?” [and] How anxious you feel depends on the biodiversity that lives in your gut. ”
6. Yogurt
There appears to be a link between depression and the amount of lactic acid bacteria in the gut.
“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, the higher your risk of depression. The benefits of adding legumes to your diet appear 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
Add a handful of almonds as a snack or to salads, yogurt, or oatmeal. Regular consumption of nutrient-rich snack foods has been associated with lower rates of depression and improved mood. I believe it has an uplifting effect.
sign up for Features of Fortune Subscribe to our mailing list and never miss our biggest features, exclusive interviews and surveys.
