Not chocolate alone: ​​what food makes us happy

The expression “to eat sadness” is familiar to many, and 15% of Russians, according to VTsIOM¹prefer to deal with stress in this way. Someone does this because for him a conventional cake is a synonym for celebration and happiness, and someone is trying to fill the void inside.

One way or another, food can bring us joy on a physical and psychological level. What foods can do it, how do they do it, and can they play the role of a “delicious prevention” of depression?

Why do we experience happiness from food

Each product has its own chemical composition – a certain set of micro and macro elements: vitamins, minerals, amino acids and other substances. Once in the body, they enter into chemical reactions or start them and can affect the processes occurring in the brain. Thanks to this, food is able to change the psycho-emotional state, even affect anxiety, depression, and stress in one way or another.

Happiness from food can be associated solely with pleasant emotions that are subconsciously associated with a particular dish. For example, a person has always received ice cream as a “reward”, or he likes the taste of cheese to the point of euphoria. So, the use of these products will always cause joy.

However, the ability of food to give us pleasure may lie on a different plane and relate to the production of “hormones of happiness, joy and pleasure”: serotonin, endorphin and dopamine. Certain foods may contain substances that will increase the concentration of these hormones in the body, due to which a person will feel happy for a short time.

The most important “generator of joy” is sugar. Therefore, the greatest mood boost in a person is caused by sweets, and chocolate is in the lead here. Sugar raises insulin levels in the blood, which releases dopamine, the main neurotransmitter responsible for feelings of satisfaction. At the same time, in people who “sit” for a long time on a low-calorie diet, neurons become more sensitive to insulin. They need less sugar to trigger a dopamine response.

Chocolate for enjoyment

It has long been associated with pleasure, happiness, and emotional uplift. Not surprisingly, the annual consumption of chocolate in different countries can reach up to 9 kg per person. People buy it to get pleasure, and someone perceives a chocolate bar as a reward for their work.

In many ways, the pleasure of this product is due to the presence in its composition of caffeine, which gives vivacity and energy, and theobromine, which also has an exciting effect on the nervous system. In addition, blood sugar levels rise sharply, which stimulates brain activity and energy production.

Mood is also affected by magnesium, flavonoids, polyphenols found in cocoa, and a combination of fat and sugar. The positive effects of cocoa with a high level of polyphenols on chronic fatigue syndrome, as well as the ability to reduce the manifestations of anxiety and depression, have been proven more than once.

However, not every study confirms the direct effect of chocolate on happiness. And numerous experiments show that the mood from the eaten slice of chocolate rises not only because of its chemical composition, but also because of the original expectations of a person. Conscious consumption due to the associative chain “chocolate – pleasure” enhances the effect.

But for a positive effect of chocolate on mood, it is desirable that the cocoa content in it be at least 70%. At the same time, they should not be abused: this will lead to a subsequent sharp drop in blood sugar, leading to a feeling of fatigue and weakness.

Bananas for pleasure in perspective

The alpha-amino acid tryptophan influences the production of the “hormone of happiness” serotonin. It is found in food, and in the highest concentration – in legumes, nuts and bananas. It is not surprising that because of this, the latter are considered a way to cheer up and have fun. In addition, bananas contain iron and riboflavin, which help to produce niacin (a B vitamin), which is necessary for the nervous system.

Serotonin is a neurotransmitter responsible for mood, and tryptophan can act as an antidepressant. But at the same time, scientific evidence for the pleasure of eating bananas is much less common than in the case of chocolate. For example, studies of the dependence of depressive symptoms on the inclusion of bananas in the diet showed a slight relationship in women and no relationship at all in men.

This is because tryptophan from food is not able to influence the emotional sphere as much as the serotonin produced by the body in the brain. For this reason, it is impossible to expect instant pleasure from a banana, as happens with chocolate (other substances work there). But regular consumption of this product can improve the production of serotonin, which ensures a good mood in the long run.

Nuts to strengthen the nervous system

Regardless of their type – it will be almonds, pistachios or cashews – nuts have a mass of substances valuable for the nervous system. First of all, these are fatty acids, as well as vitamin E, almost the entire group B and magnesium. This chemical composition makes nuts an anti-stress product.

Eating nuts also has a connection with the production of serotonin and dopamine: they contain a fatty acid responsible for modulating the concentration of these two hormones. Nevertheless, there is no scientific evidence of a direct effect of nuts on the level of happiness, only confirmation that their regular use improves the emotional background.

Some studies show that the active consumption of legumes and nuts reduces anxiety and anxiety, but only in men. A similar experiment done with walnuts showed almost the same results. Improvement in mood was seen to a greater extent in men who do not have serious mental health problems.

Berries for a stable psychological state

Such a powerful production of serotonin, like chocolate, neither raspberries, nor cranberries, nor other berries are capable of stimulating. However, they have a mild effect on maintaining and increasing serotonin levels.

This is due to the high concentration of antioxidants. They affect oxidative reactions in the body, and can also increase the availability of tryptophan in the blood and brain, which positively affects the natural production of serotonin. In addition, berries contain enough sugars to stimulate an increase in insulin levels, energy and mood.

However, due to the fiber present in them, there is no sharp jump, so there will be no reverse “fall to the bottom”. The “bonus” is the mood boost from a bright color, mostly red. Berries will not help with depression, but their regular use can improve the overall emotional background.

Eat with pleasure and good mood!

¹ https://www.bfm.ru/news/367908