Do you know that some foods can make you happy and healthy? Food and mood are linked, and some nutrients can change how we feel and act. In this article, I will tell you about some of the foods that make us happy and why, I call them happy food. I will tell you how to turn them into a menu of meals to add to your diet. But first I will talk a little about food sharing, and how eating our meals with others can make us feel good and enhance our sense of belonging. I will also highlight the importance of diet in mood. And what are the diet patterns linked with good mood? Spoiler alert, they are the same ones linked with good physical health as well.

Food Sharing

Eating with others is good for our body and mind. Research shows that people who eat with others are happier, more satisfied, and more confident than those who eat alone. Eating with others can also lower our stress, sadness, and loneliness. It can also make us more kind, trusting, willing to give support and helpful[i].

But many people today eat alone more often than with others. This is because of busy schedules, social isolation, or personal choices. This can hurt our mood and health. It can make us more likely to get fat, sick, or forgetful. So it is important to eat more with others. We can join a group, invite our neighbors, or have a simple potluck. These things can help us connect with others, enjoy tasty happy food, and improve our mood and health.

Happy Diet

The focus on how a single food affects your mood might not be practical. After all, we tend to consume many foods together and at the same time. It is important to pay more attention to our diet and its effect on mood. Diet is the combination and proportions of various foods we consume on a regular basis.

Not all diets are created equal when it comes to mood. Research shows that the Mediterranean diet can reduce the risk of depression. On the other hand, the Western diet increased the risk of depressive symptoms. A higher intake of fruits, vegetables, olive oil, nuts, fish, and whole grains is better for our mood. While a higher intake of meat, bakery, trans fat, sugary desserts, and drinks may ruin it[ii].

There are three ways in which diet contributes to good mood. 1. Diets with anti-inflammatory effects can reduce inflammation in the brain. Less inflammation in our brains makes us more capable of handling negative emotions. 2. Diets with antioxidant effects can reduce oxidative stress. A leading cause of depressive disorders. 3. Diets rich in nutrients like vitamin D, B, magnesium, and zinc can regulate chemical compounds in our brains called neurotransmitters. Serotonin, dopamine, and endorphins are examples of those neurotransmitters regulating our mood and emotions.

Now, let’s dive into the list of foods that I’m excited to discuss today, each adding a unique touch to the simple yet joy-filled menu of happy food we are about to explore.

Avocado

Avocado is the first on the list of happy food. It is a fruit that has healthy fats, B vitamins, and magnesium. These nutrients help make serotonin, a chemical in our brain that controls mood, sleep, and hunger. Serotonin is also called the “happy hormone” because it makes us feel calm, relaxed, and positive. If we have low serotonin, we can feel depressed, and anxious, or have trouble sleeping or eating. So eating avocado can help us make more serotonin and lower our anxiety. Avocado also has fiber, which can support our digestion and prevent constipation. We can eat avocado at almost any meal time around the day. It can be eaten raw or cooked or put in salads, sandwiches, smoothies, or guacamole.

Eggs

Eggs are a food that has choline, omega-3s, zinc, B vitamins, iodine, and protein. These nutrients help control mood, memory, and muscle movement. Choline is a part of acetylcholine, a chemical in our brain that is involved in learning and memory. Omega-3s are fats that can lower swelling and depression. Zinc is a mineral that can change how chemicals and hormones work in our brains. B vitamins help make chemicals and hormones in our brains. Iodine is an element that is needed to make thyroid hormones. Protein is a big nutrient that gives us amino acids which are the parts of chemicals in our brain. So eating eggs can help us improve our mood and mental health. We can cook eggs in different ways such as boiled, scrambled, poached, or fried.

Black beans

Black beans are beans that have magnesium, iron, copper, fiber, zinc, and potassium. These minerals help make serotonin, a chemical in our brain that controls mood, sleep, and hunger. Serotonin is also called the “happy hormone” because it makes us feel calm, relaxed, and positive. If we have low serotonin, we can feel depressed, and anxious, or have trouble sleeping or eating. So eating black beans can help us make more serotonin and keep our emotional health stable. Black beans are also a good source of protein, which gives us amino acids that are the parts of chemicals in our brains. We can cook black beans in soups, stews, salads, or burritos.

Fatty Fish

Another food that can impact mood is fatty fish, such as salmon, tuna, sardines, and mackerel. Fatty fish are rich in omega-3 fatty acids, which are important for brain function and development. Omega-3 fatty acids can help produce serotonin and dopamine, which are chemicals in the brain that regulate mood, sleep, and motivation. They can also lower inflammation and stress, which can affect mood and mental health. Studies have shown that eating fatty fish or fish oil supplements can reduce the risk of depression, improve memory and cognitive performance, and protect the brain from aging and damage. Therefore, eating fatty fish can help us boost our mood and health. It is recommended to eat fatty fish at least twice a week to get enough omega-3s in our diet.

Walnuts

Walnuts are amazing for many reasons. They are delicious and crunchy, but also nutritious and beneficial for your health. Walnuts have the highest antioxidant activity among all common nuts. Antioxidants and other nutrients such as vitamin E, folate, and polyphenols can protect your brain cells from oxidative stress and inflammation. Walnuts also contain omega-3s, magnesium, and arginine, which all have anti-inflammatory effects. Walnuts may also support your brain health by improving your memory, cognition, and motor function. You can enjoy them as a snack or add them to your salads, cereals, soups, or baked goods. Walnuts are a wonderful way to add some crunch and nutrition to your diet.

Coconut

Coconut is the second fruit on the happy food list. It has medium-chain triglycerides (MCTs), which are a type of fat that can make us use more energy and lower anxiety. MCTs are quickly taken in and used by the liver, which gives us instant energy and ketones. Ketones are things that can be used by the brain as another source of energy when sugar is low. This can support our thinking skills and mood, as well as protect our brain from getting worse. MCTs can also lower cortisol, a hormone that comes out when we are stressed. Cortisol can cause swelling, weight gain, and mood problems. So eating coconut can help us lower our stress and anxiety levels. We can eat coconut fresh or dried, or use it in oil, milk, cream, or water form.

Dark chocolate

Coming in towards the end of our list of happy food, dark chocolate is undoubtedly a star favorite for many people. Dark chocolate is a treat that can make our brains work better and lower our risk of depression. Dark chocolate has cocoa, which has antioxidants called flavonoids. Flavonoids can protect our brain cells from harm and swelling. They can also make more blood go to the brain. This can make our thinking skills better, such as memory, attention, and learning.

Cocoa also has phenylethylamine (PEA), a chemical that makes our brains release endorphins and dopamine. Endorphins and dopamine are chemicals in our brains that make us feel happy, motivated, and rewarded. They can also lower pain and stress. So eating dark chocolate can help us boost our mood and mental health. But we should not eat too much chocolate, as it can cause weight gain and tooth decay. We should choose dark chocolate with at least 70% cocoa, and eat only one or two pieces of 25 grams per day.

Coffee

I should have called this list happy food and drink. Coffee is a drink that can make us more alert less depressed and less anxious. Coffee has caffeine, which is a substance that stops the action of adenosine in the brain. Adenosine is a chemical in our brain that makes us feel sleepy and tired. By stopping adenosine, caffeine can make us more energetic and focused. Caffeine can also make more serotonin and dopamine in the brain, which can improve our mood and motivation. Studies show that coffee drinkers have less depression and suicide than non-coffee drinkers. But caffeine can also have bad effects such as trouble sleeping, nervousness, headache, and addiction. So we should limit how much coffee we drink to no more than three or four cups per day, and not drink it past a certain time of the day.

Putting It All Together

To sum up, food and mood are connected, and eating a balanced diet that has fruits, vegetables, olive oil, nuts, fish, and whole grains can make us happy and have good effects on how we feel and act.

Some of the foods that make us happy are avocados, eggs, black beans, fatty fish, walnuts, coconut dark chocolate, and coffee. This list of happy food has nutrients that can change our brain chemicals, which control our mood, sleep, hunger, and stress. By eating these foods in our diet, we can improve our mood and health. Here are some ideas for easy and yummy recipes that have these foods:

Breakfast

Avocado & black bean eggs. This is a simple and nutritious breakfast that can provide you with healthy fats, protein, fiber, and antioxidants. Enjoy it with a cup of coffee for a boost of energy and mood. Avocado & black bean eggs recipe | BBC Good Food

Lunch

Pan-fried salmon with mixed bean and walnut salad. This is a hearty and delicious lunch that can provide you with omega-3 fatty acids, iron, zinc, magnesium, and fiber. This salad is easy to prepare I suggest replacing the broad beans in the recipe with black beans, it will be as delicious as the original and will boost the magnesium level in your meal. Pan fried salmon with mixed bean and walnut salad – NZ Herald

Snack

Dark chocolate and coconut energy balls. These are sweet and satisfying snacks that can provide you with medium-chain triglycerides (MCTs), antioxidants, and fiber. These energy balls are easy to make, the recipe contains Madjool dates which makes it even more delicious and healthy. Dark Chocolate and Coconut Energy Balls Recipe | Lindt UK

See my article on Dates: What Are the Types of Dates? And Are They Healthy? – Nutrition is Health

Dinner

Tuna steak with bean salad and preserved lemon dressing. This flavorful and low-calorie dinner recipe takes only 20 minutes to prepare. It is a good source of protein, healthy fats, fiber, vitamin C, and potassium. A light dinner rich in omega 3 and vitamin C can put you in a good mood for the evening and prepare you for a good night sleep. Tuna Steak Recipe with Bean Salad and Preserved Lemon Dressing | olivemagazine

I hope you liked this article and learned something new. Remember, food is not only a way to feed ourselves, but also a way to be happy. Share food with others and use it to create positive memories and social bonds. Enjoy your meal!

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[i] Breaking Bread: the Functions of Social Eating | Adaptive Human Behavior and Physiology (springer.com)

[ii] Antioxidants | Free Full-Text | Linking What We Eat to Our Mood: A Review of Diet, Dietary Antioxidants, and Depression (mdpi.com)