Everyday foods may hold the key to unlocking the body’s natural cheerful chemicals.

Today, in celebration of the International Day of Happiness, explore how dietary changes can help elevate mood.

Your Body’s Feel-Good Chemicals

Nutrients in food can promote the production of serotonin and dopamine, essential chemicals for happiness.

- Serotonin regulates mood and promotes sleep. Low levels are associated with depression, though the relationship between serotonin and depression is complex.

- Dopamine manages motivation, attention, and emotional rewards. The satisfaction from accomplishing goals is partly due to dopamine. Low dopamine levels may lead to a loss of interest.

What to Eat

1. Fruits, Vegetables, and Whole Grains

All vegetables and many fruits contain complex carbohydrates, crucial for stabilizing mood as they release sugar slowly into the body. Other sources include wholemeal bread, brown rice, whole grain pasta, beans, pulses, and oats. These foods help avoid blood sugar spikes and dips associated with simple carbohydrates like sugar and white bread.

Complex carbs also play a role in serotonin production. Serotonin is made from tryptophan, an amino acid found in foods like eggs, oily fish, and dark chocolate (70% cocoa or more). Consuming tryptophan-rich foods alongside carbs may enhance absorption.

2. Eggs

Eggs are rich in healthy protein, and B vitamins, all contributing to healthy brain function and protection against depression. Including poached or scrambled eggs in meals boosts nutritional content. Vitamin B deficiencies can reduce the production of feel-good chemicals, leading to fatigue. Other sources of B vitamins include whole grains, red meat, dairy, beans, bananas, green vegetables, and beetroot.

A low folate (vitamin B9) diet may increase the risk of depression, especially in older adults. Folate is abundant in green vegetables, citrus fruits, liver, beans, and fortified foods.

3. Oily Fish

Fish such as salmon, sardines, and mackerel contain long-chain Omega-3, essential for brain function and the communication of serotonin and dopamine. Seafood is also a source of zinc, which supports brain function and may reduce anger and depression, particularly in young women.

Vary Your Diet for Gut and Brain Health

Over 90% of serotonin is produced in the gut. Studies have shown that individuals with depression often have abnormal gut microbes. Eating to boost gut bacteria could enhance mood. Finding the right dietary adjustments may require experimentation. Focus on prebiotics, probiotics, more vegetables, and fiber.

- Prebiotics and Probiotics

Consuming prebiotics and probiotics can reduce anxiety and increase happiness.

- Probiotics are live bacteria found in fermented foods and some dairy products, such as:

- Kombucha (fermented tea)

- Sauerkraut (fermented cabbage)

- Kimchi (spicy Korean fermented vegetables)

- Live yoghurts

- Kefir (fermented milk drink)

- Prebiotics are found in complex carbohydrates that are not digestible but beneficial for gut bacteria. Common sources include:

- Oats

- Bananas

- Legumes, beans, and peas

- Berries

- Onions, leeks, and asparagus

The Foods That Might Bring You Down

- Sugary Foods and Simple Carbs

Cakes, biscuits, and sugary snacks can provide a quick lift, but they also lead to rapid blood sugar spikes and crashes, resulting in feelings of sluggishness.

Five More Ways to Stabilize and Heighten Mood

1. Regular Meals: Avoid blood sugar peaks and troughs by eating healthy breakfasts and spacing meals throughout the day. Aim for three small meals with one or two healthy snacks daily.

2. Stay Hydrated: Drinking water throughout the day helps maintain alertness and a positive mood.

3. Caffeine Management: Be mindful of caffeine intake, as it can provide temporary energy but may lead to fatigue and affect sleep quality. Consider decaffeinated options.

4. Simple Nutritious Meals: If short on time, opt for quick, nutritious meals like beans or eggs on wholemeal toast instead of ready meals or skipping meals altogether.

5. Get Active: The NHS recommends physical activity to enhance mental well-being.