Did you know that your diet affects the production of your happy hormones? So there's good news: You can eat yourself happy.
There are foods that contain a lot of tryptophan. Tryptophan is an essential amino acid and a precursor to serotonin. The body cannot produce enough of it itself, so it must be obtained through food.
Eat yourself happy - This is the role of the intestine
A significant portion of the body's serotonin is found in the digestive tract, particularly the intestines . Approximately 90% of the body's serotonin is actually found in the intestines. Here, serotonin plays an important role in the regulation of intestinal motility, digestion, and other gastrointestinal functions. It also influences peristalsis, the movement of food through the digestive tract, and acts as a signal for the inflammatory response in the intestines.
In addition, there is a close connection between the gut and the brain, known as the gut-brain axis. This connection enables communication between the gastrointestinal tract and the central nervous system. Serotonin plays a key role in this, acting as a signaling molecule that transmits information between the gut and the brain.
Consequences of disorders in serotonin metabolism
Disturbances in serotonin metabolism in the gut can affect mood and emotional well-being, and conversely, psychological stress can affect the digestive tract. This reciprocal communication between the gut and brain impacts various aspects of health and is increasingly considered an important element in understanding and treating diseases of both the digestive and nervous systems.
Happy Food: These 9 foods make you happy
1. Dark chocolate:
Dark chocolate is not only delicious but also a real mood enhancer. It contains various compounds, including phenylethylamine, which stimulates the release of endorphins in the brain and gives us a feeling of well-being. Dark chocolate also contains tryptophan, a precursor to serotonin, often referred to as the "happy hormone," which has a positive effect on our mood.
2. Bananas:
Bananas are not only rich in important nutrients like potassium and vitamin B6, but they can also boost our mood. They contain tryptophan, an amino acid that the body converts into serotonin, and vitamin B6, which supports serotonin production. Eating a banana can help boost your mood and reduce stress.
3. Avocado:
Avocados are not only incredibly delicious and versatile, but also rich in healthy fats and fiber. They also contain tryptophan, vitamin B6, and folic acid, all of which can help boost the body's production of feel-good hormones.
4. Berries:
Berries like strawberries, blueberries, and raspberries are rich in antioxidants and vitamin C. Antioxidants help reduce inflammation in the body, which in turn can improve mood. Berries also contain flavonoids, which can stimulate the release of dopamine in the brain, another feel-good hormone.
5. Nuts:
Nuts like almonds, walnuts, and cashews are not only a great source of healthy fats, but also magnesium. Magnesium deficiency has been linked to an increased susceptibility to depression, so eating nuts can help improve your mood and reduce stress. Of all the nuts, cashews are particularly rich in tryptophan, making them worth incorporating into your diet regularly.
6. Salmon with Omega-3 fatty acids:
Salmon is rich in omega-3 fatty acids, which play an important role in brain health. Omega-3 fatty acids can reduce inflammation in the brain and increase serotonin production, which can help improve your mood and prevent depression. Other sources of omega-3 include walnuts, hemp seeds, flaxseeds, and algal oil.
7. Green leafy vegetables:
Green leafy vegetables like spinach, kale, and arugula are rich in nutrients like magnesium, folate, and vitamin C. These nutrients are important for the production of feel-good hormones in the body and can help improve your mood. So, try incorporating a serving of green leafy vegetables into your meals daily to reap their health benefits.
8. Soybeans:
Soybeans and their products, such as tofu and tempeh, are excellent plant-based sources of tryptophan. They're also rich in protein and other important nutrients. If you prefer a vegetarian or vegan diet, soy products are a great way to increase your tryptophan intake and boost your mood.
9. Matcha:
Matcha contains the amino acid L-theanine. It has a stress-reducing and relaxing effect. Reducing stress can greatly promote feelings of happiness. L-theanine is also said to activate the serotonin and dopamine receptors in the brain. These two happiness hormones make us feel truly good.
Try incorporating some of these happy foods into your daily diet. This will greatly benefit your physical and mental well-being.
