Dietitian Hande Selin Ok pointed out that nutrients can affect our mood and said that one way to happiness is through nutrition. Ok said, “The brain provides the feeling of happiness with a chemical messenger called serotonin. For serotonin production, the body needs an amino acid called tryptophan. Therefore, tryptophan-rich foods should be consumed.” He listed 16 foods containing tryptophan.
Acıbadem Kent Hospital Nutrition and Diet Specialist Hande Selin Ok emphasized that the hormone serotonin has a wide range of effects from our mental health to the functioning of our body functions, from regulating digestive system problems to improving sleep quality. Stating that serotonin is known as the hormone of happiness and that we should include tryptophan-containing foods in our table in order to provide it, dietician Ok said, “Foods containing tryptophan include salmon, eggs, cheese, turkey, quinoa, pumpkin seeds, pineapple, nuts and oats. In addition, foods such as chocolate, bananas, prunes, almonds and walnuts help the secretion of endorphins in the brain.” Ok gave the following information about foods that give happiness:
“1- Banana
It contains high amounts of tryptophan, which is converted into serotonin in the body and improves mood. It is rich in vitamin B6, which supports serotonin production. It can be consumed with yogurt for breakfast and with nuts for snacks.
2-Quinoa
Quinoa, a grain that has made a name for itself recently, is rich in the amino acid tryptophan, the precursor of serotonin. With its white, red and black color options, quinoa can be used in barren, salads, meatballs, grain cookies and light desserts.
3-Dark chocolate
Increases endorphin and serotonin levels, giving a feeling of happiness. It is rich in antioxidants and supports heart health.
4-Salmon
Rich in omega-3 fatty acids, which improve brain function and mood. It is a source of vitamin D, which increases serotonin levels. Grilled or baked salmon can be consumed twice a week. It can be eaten with a lemon salad.
5-Pumpkin seeds
20 grams of pumpkin seeds contain 120 mg tryptophan. Thanks to this happiness pioneer amino acid, it helps the secretion of serotonin.
6-Red fruits
Red fruits such as strawberries, mulberries and blackberries contain high levels of anthocyanides. This reduces depression. These fruits also have similar properties with mood stabilizers.
7-Egg
It is a source of high-quality protein and vitamin B12, which boosts energy levels and improves mood. Supports serotonin production with its tryptophan content.
8- Spinach
It is rich in folate, which increases serotonin levels and reduces the risk of depression. It contains iron and magnesium, which boosts energy levels. Can be consumed in salads or meals. It can be added to smoothies.
9-Turmeric
Turmeric contains curcumin, which boosts mood and fights depression. Using 1 teaspoon every day has a very high connection with both happiness and health. You can add this spice to your dishes such as leeks and cauliflower, and you can also add it to eggs, salads and yogurt.
10-Walnut
Rich in omega-3 fatty acids and antioxidants, which improves brain health and mood. With its protein and fiber content, it keeps you full for a long time.
11- Blueberries
Rich in antioxidants and vitamin C. It contains anthocyanins that support serotonin production. It can be consumed fresh in snacks with nuts. It can be added to smoothies or yogurt.
12-Yogurt
It is rich in probiotics, which improves gut health and indirectly improves mood. It is a source of calcium and protein, which has positive effects on overall health.
13-Amaranth
Amaranth is a new food on the agenda due to its high protein value. Like quinoa, it has a high tryptophan content. It is among the foods that give happiness as its absorption increases thanks to the protein it contains. You can consume 2 tablespoons of amaranth for dinner.
14-Hindi meat
Turkey meat is also rich in tryptophan. It is recommended for consumption because it contains high amounts of protein and is rich in selenium and vitamin B12.
15-Pea
Consuming peas at one of the main meals helps a person to feel better. Peas are an important source to increase serotonin levels.
16-Avocado
With its folic acid content, it is used for metabolism and this increases energy levels. If you need a food to improve your mood, avocado is one of the foods that will keep you happy all day.
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