20 Best Foods That Make You Happy – Best Diet Plan

There are some simple things you can do to improve your mood and boost your contentment. Some of them, including mindfulness meditation, laughing, adequate sleep, volunteering, reading comic and spending time with pets etc. are helpful. Besides, science shows that you can be happy through diet. Discover 20 best foods that make you happy in this article and then try adding them to your diet for good!

 

List Of Foods That Make You Happy – Top 20 Food Items To Consume:

1. Clams

Clam is full of vitamin B12 and low content of this vitamin can cause depression as the brain requires vitamin B12 to create dopamine and serotonin. Here is a reason why we should eat clambakes. Even canned clams also offer a vitamin B12 boost. In case you cannot have clams daily, you can take in this vitamin from other seafood, including salmon and trout and other foods including beef, dairy products, chicken and fortified cereals.

 

2. Coffee

According to a study, women who consumed 2-3 cups of caffeinated coffee daily had about 15% lower risk of becoming depressed and those who consumed 4 or more cups of coffee had 20% reduced risk. This is because caffeine has the happy boost, a psychoactive property that acts like a harmless crack cocaine, raising the serotonin and dopamine transmission within only half an hour.

 

3. Oysters

They are one of the world’s richest sources of zinc, and those asking for how to increase zinc intake now have the answer right here! In a study involving 44 people who suffer from depression, individuals who took a 25mg of zinc supplement combined with an antidepressant experienced better moods over the 3-month period, more than those who just took an antidepressant. Also, low levels of zinc are associated with anxiety. Just 3 ounces of oysters contains about 52mg of zinc.

 

4. Yogurt And Kefir

Dairy products like yogurt and kefir can help enhance the population of probiotic bacteria, which are the healthy kind of bacteria living in the gut. A study found that people who consumed probiotic yogurt twice a day had less stress. How does it work? The gut and the brain have regular chats through the vagus nerve, so healthy bacteria may spread a chill-out message. So, make sure that you buy the yogurt that contains live and active probiotic bacteria.

 

best diet plan for healthy
best diet plan for healthy

 

5. Walnuts And Flax

Nuts and seeds are packed with alpha-linolenic acid. According to a study, women who added ALA into their diets had lower risk of being depressed. When the levels of ALA are low, you are too; low levels of ALA fan the inflammation, which has been associated with depression. Moreover, low levels of ALA also reduces the levels of the brain chemicals called dopamine, which takes responsibility for feelings of joy as well as serotonin, which limits anger and aggression.

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6. Chocolate

Here is another good reason to consume dark chocolate. Remember that the darker the chocolate you eat, the better effect you can gain. Dark chocolate is packed with chemicals that may boost the mood. In a study, researchers showed that people who took the biggest dose of dark chocolate drink also had a shot of contentment and calm.

 

7. Fruits And Veggies

veggies and fruits for healthy diet plan
veggies and fruits for healthy diet plan

Researchers showed that a higher consumption of fruits and vegetables resulted in more calm, energy as well as a greater sense of happiness. Researchers also found that the effects can be seen on the days you consume more veggies and fruits and even throughout the following day.

According to another study, it is found that consuming a higher number of fruits and veggies boosted mental health, with the happiness being 7 daily servings. So, if you want to increase your mood through diet, choose veggies and fruits first and then add them to each of your meal. They are definitely part of the best diet plan or foods that make you happy.

 

8. Mushrooms

Mushrooms are packed with selenium and study has associated a lack of this mineral to an increased risk of anxiety, depression and fatigue. Moreover, mushrooms are also a plant source of vitamin D, which is a key nutrient we are not often getting enough of. In a research involving in those who suffer from seasonal affective disorder, scientists showed that people who increased their vitamin D consumption had an increased mood. To add mushrooms into your diet, incorporate mushrooms into quiche or omelets at breakfast, salads at lunch and grill, sauté or oven roast them at dinner.

 

9. Salmon

Salmon is an amazing source of both happiness and nutrition. This is mainly thanks to its high content of omega-3s, which can increase your mood and reduce mild depression. Besides, salmon also contains high content of vitamin B12, which can help to produce serotonin. This is known as one of the neurotransmitters that helps with mental health. If you do not like fish, just take some fish oil capsules for your daily dosage of omega-3 fatty acids.

 

10. Green Tea

According to a Japanese study, scientists found that the levels of psychological stress had 20% reduced in people who consumed 5 or more cups of green tea daily if compared to people who consumed less than one cup. Even the effects are true after other factors were involved in, including sex, age, medical history, alcohol consumption, body mass index, cigarette smoking and diet. Choose green tea as a beverage or add brewed green tea or loose tea leaves into cooking. It is good for smoothies, soups, marinades and sauces.

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11. Spinach

Spinach, along with other green leafy veggies, is packed with folic acid, which helps to reduce fatigue and reduce depression. Besides, spinach also contains high content of magnesium, which is good for maintaining enough levels of serotonin.

 

12. Milk

Apart from having a plenty of nutrients, milk can also help to improve your mood. The first reason for that is because of it containing iodine, which is good for proper thyroid function. As you know that the thyroid gland can regulate almost your body’s functions via the hormones it generates, including the mood. The second reason for that is due to the occurring of whey protein in milk, which is known to reduce anxiety.

 

13. Spicy Foods

Spicy foods can make you happy and then offer you an improved mood, This is due to a little chemical compound named capsaicin, which gives chili peppers the heat. Once you eat spicy foods, your brain is sent a message that it is in pain, so it gives off endorphins.

 

14. Honey

Being far healthier than sugar, honey can help improve your mood. This is because it has quercetin and kaempferol, which relieve inflammation in the brain and thus helping to prevent depression. Besides, honey also has less of an effect on your levels of blood sugar, which means that you will not have an instant sugar crash that can make you depressed and tired.

coconut water drinking
coconut water drinking

15. Coconut

It can be a good way to keep you happy due to its high content of triglycerides. They are fats that help with your mood and improve brain health. Be careful when you consume coconut as coconut-based desserts and coconut milk are a bit of unhealthy. Your best choice is unsweetened, coconut shavings or natural pieces of coconut. Coconut water is also a very healthy alternative to keep your body hydrated.

 

16. Cashews

They are packed with zinc, which has been proven to reduce depressive symptoms and simultaneously improve the respond of antidepressants. A deficiency of the vitamin can result in depressive symptoms, loss of appetite and a decreased immune system.

 

17. Chickpeas

Opt for the chickpeas to have more vitamin B6, which helps the body produce norepinephrine and serotonin, which improve the mood. A serious lack of vitamin B6 can result in irritability, depression and nervousness.

 

18. Pasta

Pasta can actually be great for you. The carbs are good as they give off energy slowly while helping you to feel satisfied and full at the same time. Additionally, pasta is packed with protein, which contains 2 essential amino acids that help to increase your mood. Also, it is important to remember that whole grains are healthier choice, so choose wholemeal bread or multigrain, brown or basmati rice as well as wholegrain pasta.

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happy food - healthy diet plan
happy food – healthy diet plan

19. Poultry

Chicken contains some amino acids that can help you maintain an improved mood. The first is tryptophan that may help to produce serotonin. Be careful that indulging can lead to feelings of sluggishness. And the second is tyrosine that helps the body deal with stress. Also, it works as a building block for dopamine and norepinephrine, two of the neurotransmitters which take responsibility for controlling the mood.

 

20. Brazil Nuts

Like milk, Brazil nuts can have positive effect on your thyroid function. This is due to the fact that they are packed with selenium, which helps the body function properly and is only found in plants. Selenium is believed that it has an instantaneous effect, which makes these Brazil nuts good for a quick energy fix.

 

Conclusion

After reading this article about 20 best foods that make you happy, I hope that you are aware of these healthy foods that can help improve your mood. Try to add them to your diet as soon as possible for good. If you know other foods that make you happy, remember to share them with other readers. I will reply to your comment as soon as possible.

Author Bio: Lien Nguyen – Writer and Blogger, who has more than 6 years of experience in the industry of Beauty and Skincare. I also focus on nutrition, health, lifestyle, fitness, as well as men and women’s issues. Find more of my articles on Pinterest or Facebook.

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