Good mood is bottled. In 110 ml bottles and in the flavors mango-orange, currant-banana and grape-passion fruit. Two women from Hamburg sell specially mixed serotonin drinks under the Feelglück label . The extracts from fruit, legumes and cereals are intended to provide the body with micronutrients, above all tryptophan. This amino acid is considered the basis for the production of serotonin in the brain, the famous happiness hormone that gives us new energy and well-being.
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Eating is more than fuel
Targeted mood-mongering, then? Britons and Americans have known good mood foods, so-called mood enhancers, in the form of chocolate bars, biscuits or shakes for years. Not least because studies repeatedly prove what we all know, mostly unconsciously, from experience:
Remembering makes you feel good
The hippocampus and amygdala are the two areas of the brain that archive our memories. The taste of grandma’s sauerbraten or warm vanilla pudding – certain aromas let the inner images and emotions associated with them rise in us. Even if there are decades between the very first scent or taste experience and the “repeat”, our brain can recreate the mood of yesteryear as if at the push of a button.
Our diet not only holds body and stomach together, but also influences our mental state. “More than 2,400 years ago, the Greek doctor and philosopher Hippocrates knew: ‘What we eat determines our mood,'” says Dr. Andrea Flemmer, biologist and nutritionist from Munich. “Even in traditional Chinese medicine or Indian Ayurveda, food has always been seen as medicine for the soul.” makes fun” or “chocolate comforts”.
How food affects the soul
Eating is primarily a sensual process. “Sometimes it’s a reward, sometimes it’s a consolation or a pastime. It depends on whether it tastes good, whether we eat with friends and in a comfortable atmosphere,” says the experienced expert. “We try to regulate unpleasant or pleasant feelings with food and drink in order to achieve mental balance.”
Surely you too have experienced how delicious pasta, a creamy milky coffee or the smell of freshly baked cakes bring at least a smile to your face. Just like that
conversely, when we are hungry or refrain from eating in order to perhaps lose a few pounds, bad moods arise in no time at all.
The message of the food
We learn as small children to process emotional situations and actions with the help of food , for example when parents give lollipops, candy or ice cream as a reward for good school grades or as a consolation for scratches on the playground. And what someone eats when they are in a certain mood seems to regulate their state of mind via brain metabolism, maintaining or even increasing the positive state. Exactly how this works has yet to be clarified. “The mechanisms of how the head, stomach and nervous system interact when eating are highly complex,” says Flemmer. This is what drives nutritionists, psychologists and neurogastroenterologists who deal with the nervous system of the digestive tract and its relation to the emotional center in the head.
The feel-good effects
How can nutrition affect the body and soul? The experts discuss various theories: in addition to the role of the so-called enteric nervous system in the gastrointestinal tract, which communicates with the brain, an important function is ascribed to the immune system . As evidenced by allergic reactions, it is responsive to food and can affect mood. The ingredients of the food are important. “The messenger substance serotonin is primarily responsible for the formation of feelings of happiness,” says Flemmer. In order to be able to produce a sufficient amount, the body must absorb tryptophan. Our organism cannot produce this amino acid itself, but it is found in many foods such as cocoa, fruit and nuts.The serotonin level rises fastest when we ingest tryptophan combined with carbohydrates, sugar or a lot of fat, which explains the popularity of chocolate, the use of bags of crisps or trail mix. “They help temporarily with stress, cloudy weather and a bad mood. However, if you take too much comfort, you take revenge quickly, and afterwards you get annoyed about the pounds you have eaten,” says nutritionist Flemmer.
Ideal: carbohydrates plus protein
Foods that are high in tryptophan and complex carbohydrates but low in protein can lift your spirits. For example, dried fruits such as figs or dates, fresh fruits and vegetables and starchy foods such as pasta, potatoes and rice. Various studies have shown that foods high in magnesium, vitamin B12 and omega-3 fatty acids also have a positive effect on our “feel-good chemistry”. Not too much, well mixed and eaten with pleasure – according to the Munich nutritionist, that is the be-all and end-all: “Mediterranean whole foods rich in vitamins and minerals are not only good for the body, but also the best possible thing for a good mood.”
Eat first, then laugh
In the long term, you can positively influence your brain metabolism with a healthy mixed diet. These fabrics will help you:
B VITAMINS
The “nerve vitamins” sharpen concentration, strengthen against stress and get us out of a low mood. Supplier hit list: nuts, avocados, spinach, lentils, poultry, low-fat milk.
The “nerve vitamins” sharpen concentration, strengthen against stress and get us out of a low mood. Supplier hit list: nuts, avocados, spinach, lentils, poultry, low-fat milk.
CAPSAICIN
This substance promotes the production of endorphins, which are also among the mood enhancers in the hormonal balance. Capsaicin is found in peppers, hot peppers and chili peppers. Because they improve mood, the effect is also called “pepper high”.
This substance promotes the production of endorphins, which are also among the mood enhancers in the hormonal balance. Capsaicin is found in peppers, hot peppers and chili peppers. Because they improve mood, the effect is also called “pepper high”.
IRON
The mineral is essential for our ability to perform and concentrate, for energy and moments of happiness. There is a lot of iron in soybeans, spinach, wholemeal bread, almonds, legumes, offal, meat and sardines.
The mineral is essential for our ability to perform and concentrate, for energy and moments of happiness. There is a lot of iron in soybeans, spinach, wholemeal bread, almonds, legumes, offal, meat and sardines.
CALCIUM
If the calcium level falls, the mood also falls, we become nervous and irritable more easily. Calcium is also important for deacidifying the body: those who suffer from stress, eat a lot of animal products, drink alcohol and coffee need an extra portion, for example cheese, dairy products, salad, cabbage.
If the calcium level falls, the mood also falls, we become nervous and irritable more easily. Calcium is also important for deacidifying the body: those who suffer from stress, eat a lot of animal products, drink alcohol and coffee need an extra portion, for example cheese, dairy products, salad, cabbage.
MAGNESIUM
The mineral calms and relaxes because it blocks the conduction of nerves that report stress. Wholemeal bread, beans, lentils, bananas, dried apricots and nuts contain a lot of magnesium.
TRYPTOPHAN
The amino acid, important for the formation of the happiness hormone serotonin, is found in abundance in whole grain cereals, soybeans, bran and oatmeal , in legumes, figs, dates, bananas and cocoa.
The amino acid, important for the formation of the happiness hormone serotonin, is found in abundance in whole grain cereals, soybeans, bran and oatmeal , in legumes, figs, dates, bananas and cocoa.
OMEGA-3 FATTY ACIDS
Scientific studies show that our mood rises with the amount of omega-3 fatty acids circulating in the bloodstream. We obtain the long-chain fats primarily from fresh sea fish such as mackerel, salmon or herring. Ideal: two to three servings per week. And linseed oil has a share of around 55%.
Recipe: Lentil cardamom salad with beetroot
Lentil cardamom salad with beetroot
FOR 4 PEOPLE
- 350 g waxy potatoes
- salt
- 200 g black lentils
- 350 g beetroot (pre-cooked)
- 100 g lamb’s lettuce
- 6 green cardamom pods
- 1 small red chili
- 200 g natural yoghurt
- 1 tbsp walnut oil
- 1 tbsp light balsamic vinegar
- pepper from the grinder
1. Wash, peel and quarter the potatoes. Cook in a little boiling salted water for about 12 minutes. pour off. Boil lentils in water for about 20 minutes until al dente and drain. Mix potatoes and lentils.
2. Thinly slice beetroot. Sort lamb’s lettuce, wash and shake dry. Crush the cardamom pods with a knife. Mix the beetroot, lamb’s lettuce and cardamom with the lentils.
3. Wash, deseed and chop the chili. Mix the yoghurt with the chilli, walnut oil and vinegar. Season with salt and pepper. Mix the dressing with the finished salad. Serve.
Per person 320 kcal; Fat: 5g
Recipe: cabbage soup with chicken and millet
Cabbage soup with chicken and millet
FOR 4 PEOPLE
- 200 grams of millet
- 2 liters of vegetable broth
- 300 grams of carrots
- 2 Kohlrabi
- 1 large leek
- 800 g savoy cabbage
- salt
- Pfeffer
- 400 g chicken fillet
- 2 tbsp olive oil
- 1–2 ELZitron juice
1. Rinse and drain millet. Simmer in 600 ml of boiling broth for about 25 minutes, remove from the heat and leave to swell for about 5 minutes.
2. Peel the carrots and kohlrabi and cut into small pieces. Wash the leek and cut into rings. Clean the savoy cabbage, wash and cut into strips. Heat the vegetables and the remaining broth in a saucepan. Boil. Season with salt and pepper, let cook for about 10 minutes.
3. In the meantime, wash the fillet and pat dry. Season with salt and pepper. Heat oil in a pan. Fry the meat in it for about 10 minutes, turning it over. Then cut into slices. Season the soup with salt, pepper and lemon juice. Add meat and millet. Serve.
Per person 410 kcal; Fat: 9g
Recipe: Chickpea and squash casserole with lamb
Chickpea and squash casserole with lamb
FOR 4 PEOPLE
- 750 g Hokkaido pumpkin
- 1 red pepper
- 1 bunch of spring onions
- 250 g vine tomatoes
- 2 tbsp sesame oil
- 500 ml vegetable broth
- 1 small can (400 g)
- Chickpeas
- salt
- Pfeffer
- 1⁄2 tsp ground cumin
- 300 g Lammfilet
- 1 bunch coriander
1. Wash the pumpkin thoroughly, cut in half, deseed and dice. Wash the peppers, halve, deseed and cut into strips. Clean, wash and finely chop the spring onions and tomatoes.
2. Heat 1 tbsp sesame oil in a saucepan. Fry the vegetables briefly. Pour in the broth. Bring everything to the boil and cook for about 8 minutes at medium temperature. Rinse the chickpeas, drain and add to the vegetables with the spices. Cook for about 5 minutes.
3. Rinse the lamb, pat dry. Heat the remaining oil in a pan. Fry the meat for approx. 6 minutes while turning. Season with salt and pepper, cut into thin strips. Wash coriander, shake dry. Pluck off the leaves, serve the soup with lamb strips and coriander.
Per Person 340 kcal; Fat: 13 g approx. 45 minutes
Recipe: Cabbage sauce with tuna
Cabbage sauce with tuna
FOR 4 PEOPLE
- 800 g white or savoy cabbage
- 400 g Zucchini
- 1 large onion
- 4 tbsp olive oil
- salt
- Pfeffer
- 300 ml vegetable broth
- 150 grams of sour cream
- 1 pinch nutmeg
- 4 tuna fillets (approx. 125 g)
- 2 tbsp lemon juice
- 6 sprigs of flat-leaf parsley
1. Clean cabbage, wash and cut into strips. Clean, wash and dice the courgettes. Peel and chop onion. Heat half the oil in a saucepan. Sauté the onion and cabbage in it for about 5 minutes . Season with salt and pepper. Pour in the broth, cook covered for about 7 minutes.
2. Add the zucchini to the cabbage and cook for about 5 minutes. Chop up with the hand blender . Fold in the sour cream and season the mousse with nutmeg.
3. Wash tuna and pat dry. Season with salt, pepper and lemon juice. Heat the remaining oil. Sear the tuna for approx. 4 minutes on both sides. Garnish with parsley and serve with the cabbage purée.
Per Person 480 kcal; Fat: 32 g approx. 30 minutes
Recipe: Baked pork schnitzel with couscous
Baked pork schnitzel with couscous
FOR 4 PEOPLE
- 4 pork escalopes (approx. 125 g each)
- 2 ELOlivenöl
- salt
- Pfeffer
- 2 small apples
- 100 grams of goat cheese
- 5 sprigs of basil
- 40 gPinien kernels
- 200 gCouscous (Instant)
- 1⁄4 tsp cinnamon, ground
1. Rinse pork cutlet and pat dry. Knock a little flatter. Heat olive oil in a pan. Briefly sear the meat on both sides. Season with salt and pepper and place in a casserole dish. Preheat the oven to 180 degrees (160 degrees for a fan oven).
2. Wash, core and slice the apples. Spread on the escalopes. Chop the goat cheese and spread it on top as well. Spice up. Place in the oven and bake for about 15 minutes. Pluck the basil leaves and roughly chop.
3. Roast the pine nuts without fat in a coated pan. Mix with couscous, cinnamon and 1⁄2 tsp salt. Then pour 400 ml of boiling water over it and let it swell for approx. 5 minutes. Fluff up with a fork. Sprinkle the schnitzel with the basil and serve with the couscous.
Per Person 560 kcal; Fat: 21 g approx. 30 minutes
Recipe: Pork fillet with salsa verde
Pork fillet with salsa verde
FOR 4 PEOPLE
- 600 g pork fillet
- 5 tbsp olive oil
- 300 g tagliatelle (eg tagliatelle)
- salt
- 2 large bunches or pots of mixed herbs (e.g. parsley, basil)
- 1 bunch of spring onions
- 3 EL Balsamic-Essig
- 50 ml vegetable broth
- 1 clove of garlic
- pepper from the grinder
1. Rinse fillet and pat dry. Heat 2 tbsp oil. Fry the fillet vigorously, then fry for about 10 to 15 minutes over a medium heat while turning. Cook noodles in boiling salted water according to package directions.
2. Wash the herbs, pluck them off and spin dry. Clean, wash and finely chop the onions. Mix herbs and onions with vinegar and broth. Peel the garlic and press through a press. Stir in the rest of the oil. Season with salt and pepper. Drain noodles. Take the meat out of the pan and cut into slices. Serve the fillet with pasta and salsa verde.
Per Person 550 kcal; Fat: 14 g approx. 30 minutes
