People the world over stand divided on everything from religious to political beliefs. One common denominator brings us all together: food. We need it in order to survive and thrive. In fact, a good meal impacts our overall moods as well as our bodies.
Many different types of foods have been shown to improve our happiness levels. Two main categories of mood-affecting foods exist. So-called “happy foods” affect us physiologically because they contain higher levels of vitamins and minerals that impact the production and release of serotonin, the neurotransmitter scientists believe is largely responsible for fostering feelings of happiness. On the other hand, comfort foods have a psychological benefit. For example, if Mom’s homemade chocolate chip cookies cheered you up as a kid, replicating her recipe will likely be a mood-booster on a down day, thanks to the happy memories associated with the treat.
So why aren’t we eating these types of foods at every meal? Certain happy foods get a bad rap as “health foods,” and some turn up their noses at these bland, lean dishes. As for comfort food, much of this fare is packed with calories and fat, which, in the long run, won’t make us happier. Fortunately, these recipes can be adjusted to provide maximum nutritional and emotional benefits as well as fantastic flavor.
Keep reading for 6 soothing meals that taste as great as they’ll make you feel.
Don’t beat yourself up about indulging in a brownie or two when feeling down in the dumps. Multiple studies have revealed that chocolate (gasp!) is actually healthy in moderation. Although it’s still high in calories, chocolate contains a myriad of beneficial nutrients that help regulate mood. The sugar that gives chocolate its rich taste helps increase serotonin levels, while the fat content releases mood-elevating endorphins. Top it off with the stimulating effects of caffeine and antioxidant levels higher than even berries, and chocolate becomes a heavyweight mood-influencer. To avoid paying the price in the waistline area, however, indulge in just one or two pieces each day of the dark variety, which is more heart-healthy than milk chocolate
Although most of us wouldn’t consider salmon a comfort food, it’s certainly one of the most nutritionally beneficial foods available. Experts agree that the numerous vitamins and minerals present in salmon qualify the fish as a superfood; furthermore, they recommend that everyone strive to consume two or three servings of salmon or other fish per week.
Eggs and Oatmeal
For good reason, breakfast is widely touted as the most important meal of the day. Studies have shown repeatedly that eating a healthy, balanced breakfast results in a good mood, increased energy and improved memory skills. Remember those helpful B vitamins found in dairy products? Eggs are also rife with the critical substance. Serve a couple of eggs on the side of folate-rich oatmeal for a filling and nutritious breakfast. The folic acid found in oatmeal is powerful because it produces a neurotransmitter called dopamine, which many studies have linked with increased pleasure. Whole-wheat toast or whole-wheat pancakes are other grain options with high amounts of folate.
Spaghetti And Meat Balls
We’ve already spelled out the benefits of whole-wheat pasta: It’s high in folic acid and helps increase serotonin levels. Ambitious chefs don’t have to let the nutritional gains end there, however. Meatballs or sauce made with lean beef are great sources of protein, selenium and B6, the vitamin that facilitates serotonin production Try serving this Italian favorite alongside vitamin-packed spinach, broccoli or a leafy green salad. All are believed to be powerful mood-enhancing foods. When done right, spaghetti and meatballs can be transformed from a guilty pleasure into a healthy meal.
This ice cream favorite can easily be modified into a less fattening and more nutritious version. The two main components — ice cream and bananas — are both rich in B vitamins, which are effective depression-thwarters Bananas also contain high levels of tryptophan. This amino acid aids the body in the production of niacin, which in turn produces serotonin.
Obviously, the ice cream portion of the banana split is the biggest culprit when it comes to sugar and fat content, but ice cream enthusiasts need not forego this popular comfort treat entirely. Modifying your choice makes it easy to include ice cream in the occasional menu. Numerous light or reduced-fat and low-sugar ice creams abound in your grocer’s freezer section. And thanks to major strides in the ice cream industry in recent years, low-fat ice cream tastes surprisingly close to its full-fat brethren.
Complex carbohydrates, such as sweet potatoes, are packed full of energy and mood-boosting vitamins and minerals. Like many other mood-influencing foods, sweet potatoes boost serotonin production. Sweet potatoes act as a referee of sorts because they contain carotenoids, which are responsible for insulin regulation. Correctly managing insulin helps us avoid sugar crashes that cause irritability. The miracle food also contains potassium, which has been shown to reduce mood swings, increase energy levels and lessen tension. Although many dieters malign carbs of all shapes and sizes, low-carbohydrate diets have been linked with a reduced desire to exercise and increased fatigue in overweight adults
Lean red meat is an excellent source of tryptophan and protein, both of which are critical to mood regulation. Dial down the unhealthiness quotient by trimming any excess fat before putting the meat in the oven or slow cooker.