10 foods that improve the mood

There is one thing that people in general have in common, and that is that everyone wants to feel good and pleasant. When talking about a good mood, endorphins are often mentioned.

Endorphins are hormones that are released in the brain and then create positive feelings in the body. For example, heavy training can increase endorphins, while laughter and, of course, food variety can also lead to an increase.

You can increase endorphin levels by consuming reasonable foods. There is satisfying food. Food does not contain endorphins, but it can trigger the release of satisfaction hormones. Endorphins are released by the body to increase feelings of satisfaction, improve mood, and relieve pain.

Before moving on to which foods affect endorphin levels, it is important to remember that mood is affected by many things. Not only hormones but also life conditions are valuable on satisfaction. If you’re going through a difficult life cycle, eating foods that increase endorphin levels won’t magically fix things, but it can help you feel more competent.

What is valuable is systematic, varied and stable nutrition. If you take in the necessary minerals, vitamins and antioxidants, your body will function to its fullest, both physically and mentally.

Here are the 10 mood-enhancing foods.


Forest fruits such as blueberries, strawberries, blackberries, raspberries, and cranberries slow age-related cognitive decline. The effect of polyphenols in forest fruits on memory, concentration and triggering the release of various hormones has been confirmed in many studies. The antioxidant and anti-inflammatory properties of polyphenols stimulate neuronal activity, which allows signals to be transmitted more conveniently to the brain. How much fruit should you eat? Not open. However, the nutritionist recommends putting them on the menu, as they are “known for their anti-cancer properties.”


Chocolate lovers actually know that it boosts morale, and research confirms this. Chocolate contains several different compounds that are in contact with the stimulation of hormones such as serotonin, dopamine, and endorphins. Some studies show that chocolate interacts with endorphins. Eating sugary foods stimulates the release of endorphins in the hypothalamus (the part of the brain involved in emotional activity), which makes the body feel better. However, dark chocolate, which contains more antioxidants, should be consumed.


Proteins stimulate the production of dopamine, a neurotransmitter in our brain that keeps us awake and activates our attention. Eggs contain the highest quality protein. So, you can have a hard-boiled egg as an afternoon snack to keep your mind fit.


Oily marine fish such as salmon, trout, tuna, sardines and mackerel contribute to the fluidity of the cerebral membranes and allow better communication in the middle of neurons. They are rich in omega 3, an essential fatty acid. Omega 3 has been proven to help nervous and fussy people better control their anxiety. Adding these fish to your menu two to three times a week is expensive, especially since they have a beneficial effect on heart health.


Beef liver is rich in iron and zinc, two minerals that play an important role in brain activity. Iron deficiency can cause fatigue, irritability and decreased cognitive performance, while zinc deficiency can cause finitude and emotional disturbances. Experts recommend eating liver at least once a week.


Oranges are an adequate source of folic acid. Folic acid is a B vitamin that plays a role in mood. Folic acid contributes to the formation of serotonin, a calming hormone (often called the satisfaction hormone). Foods strong in folic acid provide a feeling of good mood.


Peppers are also packed with beneficial nutrients. They contain more vitamin C than oranges, which is why they’re on this list. Our body cannot produce vitamin C, so it must be obtained from food. Sufficient vitamin C boosts endorphin levels. Studies show that higher concentrations of vitamin C are linked with a more favorable mood. It is also known that vitamin C deficiency can cause depression and anxiety.


They are rich in iron, which is necessary to maintain brain activity. But, as a bonus, they contain a lot of vitamin C, which is necessary for the body to absorb plant-derived iron. They also contain folic acid.


One of the smoothest sources of magnesium that plays a role in border transmission is pumpkin seeds. A quarter cup of pumpkin seeds contains 207 mg of magnesium, and adults need 420 mg per day.


Whole grains are good sources of folic acid, iron and magnesium. In addition, they contain vitamin B1 (thiamine), a deficiency of which can lead to headaches and fatigue.