No blue moods with these 5 foods I use. Foods that boost Dopamine and Serotonin in the brain.
These are the foods that have been shown to consistently raise levels of 2 feel-good neurotransmitters (molecules that neurons use to communicate with each other).I personally have been consuming them daily for a couple of years now, and my mental/emotional state has never been that stable - uplifted, resilient and ready to be challenged.
1. CHOCOLATE AND OTHER CACAO PRODUCTS
I’ve written about chocolate extensively! Chocolate has more than 1500 different compounds in it. Chocolate stimulates all major brain chemicals present in the state of flow. Chocolate is consumed the most in the countries with the most Nobel laureates. Chocolate boosts your mood. Chocolate improves cognitive functions. Chocolate protects the brain from damage. Needless to say - I’m a fan! I eat 30g of 100% chocolate every day. I add cacao to my yogurt. I add cacao to my home-brewed coffee. Of course, all the goodness is in the darkness. The more diluted the chocolate is with sugar, milk and god knows what else - the less benefits and side effects appear. A powerful, happy brain loves dark chocolate. To rip the benefits go 85% and higher. It’s also great for your gut health as it acts as a prebiotic. Here’s my article on chocolate as a productivity food, how it works and why Entrepreneur.com “Want to Improve Your Creativity and Focus? Try Eating Chocolate for Breakfast"
2. GREEN TEA, DRINK OR SUPPLEMENT
I personally am NOT a green tea drinker! But since the benefits for great mood are undeniable (boosted serotonin and dopamine, boosted alpha brain waves for calmness of mind, boosted gut health), as overall brain-body health effects (on the menu of the longest-living Japanese/Chinese people) - I consume it daily, by swallowing with water 1/2 teaspoon of matcha green powder 1-2 times per day. Why matcha? Seems to be the most potent kind of green tea. Don’t forget that green tea has caffeine - do not consume it prior to bed.
3. FERMENTED FOODS
My absolute favorite is Greek Yogurt! Not just for probiotics that boost serotonin and dopamine but also for richness in protein, smoothness of a dessert and calcium for fast neural communication, piece of mind and effective muscle contraction. I eat 500 ml of dairy yogurt every day. What research says about probiotics - foods work undeniably better. For the benefits to last - eat several servings daily! Sauerkraut, kimchi, natural pickles, natural miso, kombucha and more! Pick your favorite and enjoy!
4. OMEGA-3 FISH
Not just salmon! Mackerel, herring, sardines - they have even more! Omega 3 fats from marine sources are building blocks of major brain components. In fact, we limit the growth of our brain, we limit our learning abilities, we limit our creativity when we don’t consume these daily. DAILY! Not once a week! If you aren’t a daily fish fan - get supplements. 2g per day, EPA+DHA COMBINED. The same amount you’d get in a 150-200g of fish. Omega 3s boost dopamine and serotonin, are anti-inflammatory and great for your whole body! Don’t skip these if you want to keep your brain happy and working hard.
Active compounds in this spice that you can use to spice up your meals will cross the blood-brain barrier and boost almost every single function of our brain, protecting it from possible damage. Great for our whole body. I consume it as a spice (curry) with everything I eat. It’s best absorbed with black pepper and some fat.
My whole HAPPY BRAIN ROUTINE. Matcha powder in my morning supplement stack, followed by coffee and chocolate. Fish for lunch or dinner. Turmeric for lunch and dinner. Yogurt after meals with cacao as a dessert.
How are you doing with these foods for good moods? 😊