So eat yourself happy
It is well known that a healthy and balanced diet has a positive influence on physical health. Expressions such as “food for the nerves” or “eating when you’re frustrated” also indicate a connection between food and the psyche. According to nutritionists, diet is one of many factors that determine whether someone is mentally well or poorly. But to what extent can food do something good for our psyche?
Interplay of soul and food
The influence of food on our mental well-being is based on a complex interaction of different elements. Not only certain foods can have a positive effect on our feeling of happiness.
Factors such as the quality of the food and the enjoyment of eating and the way it is eaten can also be important.
Serotonin as a happiness maker
The messenger substance serotonin is one of the decisive factors in increasing the feeling of happiness . In addition to our mood, this also controls body temperature, sleep rhythm and sex drive. In higher concentrations, serotonin, also known as “the happiness hormone”, can have a positive effect on a person’s mood. On the other hand, if the concentration of serotonin in the body is too low, it spoils our mood.
The messenger can be ingested through food. More important, however, is the body’s own serotonin production in the brain, which can be promoted through a balanced diet.
Controlling serotonin levels through food
Important sources of serotonin are, for example, nuts  and exotic fruits such as pineapple, banana  or papaya, which also contain valuable vitamins. However, critics point out that the serotonin from food cannot directly affect our well-being.
Because the messenger substance, which gets into the bloodstream during the course of the digestive process, cannot cross the blood-brain barrier and consequently cannot dock where it could have a happy effect, namely on the brain. That food makes you happy because certain substances in it have a direct effect on the brain is therefore a fallacy.
Increase serotonin levels
Nevertheless, a balanced diet can indirectly promote the body’s own serotonin production. The concentration of serotonin can be increased by increasing the intake of substances that help produce serotonin.
The organism needs the following “ingredients” to synthesize the messenger substance:
- The basic building block of tryptophan, the precursor of serotonin, is an amino acid that is  found in foods such as fish, milk and soy products, but also in Brazil nuts, plums, pineapple and spelt . Incidentally, the absorption of tryptophan is slowed down by the consumption of protein-rich food, so it is advisable to resort to low-protein food.
- Carbohydrates are important because they promote tryptophan transport and uptake into the brain. Potatoes , pasta and sugary foods such as chocolate are rich in carbohydrates .
- Magnesium can be found, for example, in broccoli, cocoa or soy products.
A varied and balanced diet is therefore required for a stable emotional high.
Soul Food: These foods make you happy
Foods that contain several of the ingredients that are necessary for the production of serotonin are particularly popular as “soul food”. These include, for example:
Spices against depression
Some spices are also said to have a mood-enhancing effect. Hot spices can have an exhilarating or erotic effect.
Hot peppers and chili peppers, but also other types of peppers, contain the active ingredient capsaicin, which is responsible for the hot taste  . The sharpness is processed by our brain as a pain signal, which in turn triggers the release of the hormone endorphin .
Endorphins are primarily used to relieve pain, but they also reduce feelings of stress and promote a feeling of euphoria.
 The piperine contained in pepper or the active ingredient gingerol contained in ginger have a similar effect 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 concentration on a healthy diet and certain ingredients contained therein, enjoyment should not be neglected. Eating is not just about satisfying hunger pangs and supplying nutrients, it should also be a positive sensation.
Pleasure triggers feelings such as well-being, happiness and tranquility and is an important part of food 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 when dieting  , leads to frustration and a bad mood.
Food culture with a feel-good factor
Pleasure is not only influenced by the choice and preparation of food. Eating behavior  and 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 availability of frozen goods and fast food and the perceived lack of time make it difficult to implement these principles.
As convenient as ready meals may be, they usually contain plenty of additives, flavorings and flavor enhancers. Those who prepare their meals themselves 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 dining alone. Even subtleties such as a lovingly laid table and beautiful crockery promote well-being while eating.
Please don’t be so hasty
Also, a slow pace of eating can make you happier in the long run, especially for those trying to lose weight. A number of studies have shown a direct connection between the pace of eating and the development of obesity.
If the meal is “hashed down” there is a risk that more than necessary, i.e. too much, will be eaten in the time allotted for eating. On the other hand, if you eat at a moderate pace and chew the food thoroughly, the feeling of satiety already sets in appropriately during the meal and when you are hungry.
In addition, the eating process demands our undivided attention. Eating and reading or watching TV at the same time can have a negative effect on the sense of taste and the speed of eating.
