Happy hormones: Add dark chocolates, berries, bananas to daily diet to boost your mood

Dark chocolate is a delicious treat that can increase serotonin and endorphin levels, thanks to its high content of compounds like flavonoids (Image: Canva)

In today's fast-paced modern world, maintaining mental and emotional well-being is crucial for leading a fulfilling life. One effective way to boost your mood and support overall mental health is through your diet. Certain foods are known to enhance the production of happy hormones such as serotonin, dopamine, endorphins, and oxytocin.

These neurotransmitters play vital roles in regulating our mood, motivation, and feelings of pleasure and happiness. Incorporating specific foods into your daily meals can naturally promote the production of these chemicals, contributing to improved mental health and a brighter outlook.

Here are the eight food items that can help you to enhance happy hormones

Dark chocolates: It is a delicious treat that can increase serotonin and endorphin levels, thanks to its high content of compounds like flavonoids. These antioxidants not only enhance mood but also protect the brain from oxidative stress, promoting overall mental well-being, says wellness coach and dietician Rashmika Mehrotra.

Bananas: Bananas are rich in vitamin B6, which aids in the synthesis of neurotransmitters such as serotonin and dopamine. Additionally, they contain tryptophan, an amino acid that the body converts into serotonin, helping to uplift mood and reduce stress.

Fatty fish: Fatty fish-like salmon, mackerel, and sardines are packed with omega-3 fatty acids, essential for brain health. These fatty acids can enhance dopamine and serotonin levels, leading to improved mood and cognitive function. Regular consumption of fatty fish is linked to lower rates of depression.

Berries: Berries particularly blueberries, strawberries, and raspberries, are high in antioxidants and vitamins. These nutrients help reduce oxidative stress and inflammation in the brain, supporting a positive mood and cognitive clarity. Their natural sweetness can also provide a quick energy boost.

Nuts and seeds: It includes almonds, walnuts, flaxseeds are excellent sources of tryptophan, omega-3 fatty acids, and magnesium. These nutrients are crucial for the production of happy hormones, contributing to better mood regulation and mental health.

Fermented foods: Fermented foods like yoghurt, kefir, sauerkraut, and kimchi are rich in probiotics. These beneficial bacteria improve gut health, which is closely linked to serotonin production. A healthy gut can enhance overall mood and reduce anxiety levels.

Leafy greens: Leafy greens such as spinach, kale, and Swiss chard are high in magnesium, a mineral that plays a significant role in serotonin production. Adequate magnesium intake is essential for brain health and can help alleviate symptoms of depression and anxiety.

Avocados: These are packed with healthy fats, folate, and vitamin B6, all of which are important for brain health and neurotransmitter synthesis. These nutrients help boost dopamine and serotonin levels, supporting a balanced and positive mood.