That a healthy and balanced diet has a positive influence on physical health should be well known. Expressions such as “nerve food” or “frustration food” also indicate a connection between food and the psyche. According to nutritionists, diet is one of many factors that determine whether someone is doing well or poorly psychologically. But to what extent can food do something good for our psyche?
Interplay between the soul and food
The influence of food on our mental well-being is based on a complex interplay of different elements. Not only certain foods can have a positive effect on our sense of happiness. Factors such as the quality of the food and the experience of pleasure when eating it, as well as the way in which it is consumed, can also be important.
Serotonin as a happiness maker
Decisive for the increase in the feeling of happiness is, among other things, the messenger substance serotonin. In addition to our mood, this also controls our body temperature, sleep rhythm and sex drive. In higher concentrations, serotonin, also known as “the happiness hormone,” can positively influence a person’s mood. If the concentration of serotonin in the body is too low, on the other hand, this dims our mood. The messenger substance can be absorbed through food. More significant, however, is the body’s own serotonin production in the brain, which can be promoted through a balanced diet.
Using food to control serotonin levels
Important serotonin suppliers are, for example, nuts and exotic fruits such as pineapple, banana or papaya, which also contain valuable vitamins. However, critics point out that serotonin from food cannot have a direct effect on our well-being. This is because the messenger substance, which enters the bloodstream in the course of the digestion process, cannot cross the blood–brain barrier and consequently cannot dock where it could have a happiness-inducing effect, namely at the brain. That food makes people happy because certain substances in it have a direct effect on the brain is therefore a fallacy.
Increase serotonin concentration
Nevertheless, a balanced diet can promote the body’s own serotonin production in an indirect way. Serotonin concentration can be increased by increasing the intake of such substances, with the help of which serotonin is formed. For the synthesis of the messenger substance, the organism needs the following “ingredients”:
- The basic building block tryptophan, the precursor of serotonin, is an amino acid found in foods such as fish, dairy and soy products, but also in Brazil nuts, prunes, pineapple or spelt. Incidentally, the absorption of tryptophan is slowed by the consumption of protein-containing food, so it is recommended to resort to low-protein food.
- Carbohydrates are important because they promote the transport of the tryptophan, as well as its absorption into the brain. Rich in carbohydrates are potatoes, pasta or sugary foods such as chocolate.
- Magnesium is found, for example, in broccoli, cocoa or soy products.
Accordingly, for a stable emotional high, you need a varied and balanced diet.
Soul Food: These foods make happy
As “soul food” particularly popular are those foods that contain several of the ingredients that are necessary for the production of serotonin. These include, for example:
- Dried fruits such as dates and figs
- Dark chocolate
- Whole grain products
- Bananas
- Avocados
- Nuts
Spices against low mood
Some spices are also said to have a mood-lifting effect. Hot spices can have an exhilarating or eroticizing effect. Hot peppers and chili peppers, as well as other types of peppers, contain the active ingredient capsaicin, which is responsible for the spicy taste. The spiciness is processed by our brain as a pain signal, which in turn triggers the release of the hormone endorphin. Endorphins primarily have a pain-relieving effect, but they also reduce the sensation of stress and promote a feeling of euphoria. The piperine contained in pepper or the active ingredient gingerol contained in ginger have similar effects to capsaicin. In addition, oriental spices such as vanilla or cardamom have a harmonizing and invigorating effect.
Pleasure is balm for the soul
With all the focus on a healthy diet and certain ingredients contained therein, enjoyment should not be neglected. Eating does not only mean satisfying hunger pangs and supplying nutrients, it should also be a positive sensory experience. Enjoyment triggers feelings of well-being, happiness and tranquility and is an important part of eating culture. The taste experience as well as the consistency and aesthetics of the food are important factors. That’s why you should occasionally treat yourself to individually preferred delicacies. Constant renunciation, as practiced especially in diets, leads to frustration and bad mood.
Eating culture with a feel-good factor
Enjoyment is not only influenced by the choice and preparation of food. The eating behavior as well as the ambience in which the food is consumed can also have a positive effect on our mental well-being. Meals should be chosen consciously and enjoyed in peace. Admittedly, the supply of frozen goods and fast food, as well as the perceived constant lack of time, make it difficult to implement these principles. As convenient as convenience foods may be, they usually contain plenty of additives, flavorings and flavor enhancers. If you prepare your meals yourself, you can control the quality and freshness of the ingredients. Regional and seasonal products are particularly recommended here. Another tip: A meal in the company of family or friends makes you happier than eating alone. Subtleties such as a lovingly laid table and beautiful tableware also promote a sense of well-being when eating.
Please not so hasty
In addition, a slow eating pace can make you happier in the long run, especially those who want to lose weight. Quite a few studies show a direct link between eating speed and the development of obesity. If the meal is “gobbled down in haste”, there is a risk of eating more than necessary, i.e. too much, in the time allotted for eating. With a moderate eating speed and a thorough chewing of the food, on the other hand, the feeling of satiety is already established during the meal and appropriate to hunger. In addition, the eating process requires our undivided attention. Eating and reading or watching television at the same time can have a negative effect on the sensation of taste as well as on the speed of eating.
