How Diet Affects Your Happiness

Choose Foods That Help to Boost Good Moods

Jun 8, 2009

There is truth in the old adage "you are what you eat." Recent studies have shown that certain foods can help to bolster your happiness.

The scientific community continues to publish a wealth of information that supports the fact that diet directly impacts mood. The foods that you eat affect the chemical composition of the brain and can influence your mood. With an understanding of what foods contain the right mix of vitamins and nutrients, you can eat your way toward a happier you.

How Food Affects Mood

Food has the ability to alter the production or release of neurotransmitters, the chemical messengers that carry information from one nerve cell to another. According to Dr. Richard Wurtman from MIT, the nutrients in foods are precursors to neurotransmitters. Depending upon the amount of these precursors, or nutrients, the more or less of a certain neurotransmitter is produced.

Examples of neurotransmitters are dopamine, norepinephrine and epinephrine, all of which are known for their ability to increase levels of alertness and energy. According to Sue Gilbert’s article “How Food Affects Mood,” found on the yourtotalhealth website, when a protein food is broken down into its amino acid building blocks during digestion, an amino acid called tyrosine increases the production of these neurotransmitters, thus increasing levels of alertness and energy.

Foods That Help Increase Happiness

According to “What You Eat can Affect Your Happiness!,” by accredited practicing dietitian Sharon Natoli, and found on the motherInc.com.au website, B vitamins have a role in regulating mood, energy and memory. Recent research indicates that folate, vitamin B6 and B12 may have particularly important roles in regulating various aspects of mood and thus happiness.

Folate- Folate is needed to ensure adequate levels of Sadenosylmethionine, an antidepressant that raises serotonin levels. Serotonin is a hormone that stimulates feelings of relaxation and happiness. The recommended daily folate intake for women is 200 mcg and for men 400 mcg.

Other great sources of folate are- orange juice, calves livers, lentils and fortified breakfast cereals.

Vitamin B6- Vitamin B6 helps to maintain a healthy nervous system and is needed to make neurotransmitters that regulate mood and boost levels of serotonin. Individuals suffering from low levels of B6 have been shown to be more irritable, depressed, hostile and anxious than those who do not. According to the Human Nutritional Research Center on Aging at Tufts University, the recommended B6 intake for men and women aged 19-50 is 1.3 mg.

Other very good sources as per the The World’s Healthiest Foods Website are: cauliflower, bananas, watermelon, celery, crimini mushrooms, cabbage, asparagus and broccoli.

Vitamin B12- According to Natori, B12 is needed for healthy brain functioning and for a healthy nervous system. Studies show that low B12 levels in the diet can lead to memory loss and irritability. Generally, B12 is only found in animal foods so it is important to get enough lean meat, fish, dairy products and eggs.

There is merit to the expression “you are what you eat!” Foods that are rich in folate, B6 and B12 vitamins can have a positive affect on mood, energy and memory. Additionally, foods rich in proteins, complex carbohydrates and selenium eaten in healthy moderation, will also act to fight off depression and anxiety, and increase memory and concentration. A well rounded diet with a healthy balance of these components will help you to achieve a happier you.

The copyright of the article How Diet Affects Your Happiness in Vitamins & Minerals is owned by Christin Aitchison. Permission to republish How Diet Affects Your Happiness in print or online must be granted by the author in writing.