Choose “mood food” and cook yourself happy

There’s more to happiness than just eating what you like best. Happiness is the sum of several factors, such as good health, enjoying your job and leisure time, surrounding yourself with friends and being happy with yourself. But there’s no denying it. Good food can make you feel great.

The idea behind the Mood Food movement is that you rather than eating whatever is there, automatically and routinely, you should eat to improve your wellbeing. This approach to cooking encourages you to be more aware of the details when you sit down to eat, setting the table with tasty, healthy food, which as well as feeding your body, also nourishes the mind, mood and heart.

Keys to happy cooking

• Decorate your dishes: In the beginning, we eat with our eyes, in other words, it is the appearance of the dish that makes you want to eat it… or not. That’s why if you present your dishes with a little colour, order and taste, you are sure to find them more appetising.
• Flavour: Taste stimulates neural activity, releases hormones and causes you to associate foods with moments of pleasure. The more flavours you combine, the more you’ll stimulate your brain.
• Variety: Boredom is a problem when it’s time to cook. If you only eat four vegetables and three fruits, then you’ll end up eating the same dishes over and again. Try things, mix it up and discover new textures and flavours, or invent new dishes by mixing ingredients.

Food that makes you feel better

It’s not magic, or anything like it. It’s just chemistry. Researchers at the Massachusetts Institute of Technology have discovered that certain nutrients activate brain mediators that lift the mood, comfort us and boost our self-esteem.

So, if you add foods rich in group B vitamins, omega 3, zinc and magnesium to your diet, you’ll feel happier, because these substances activate brain neurotransmitters such as serotonin and endorphins, involved in pleasure and optimism.

10 mood-lifting foods

1. Mushrooms: they are rich in selenium, an oligo element that strengthens the defences and stimulates the effect of vitamin E as an antioxidant and tissue protector. What’s more, they lift the mood and are almost calorie free.
2. Wholegrains: they contain fibre that improves the digestive system, and group B vitamins, which influence the metabolism and on the nervous system, preventing headaches and sickness.
3. Dark chocolate: this is a classic and we’re delighted it’s on the list. Rich in antioxidants, it improves the circulation and reduces blood pressure.
4. Nuts: eat walnuts, pistachios, almonds, hazelnuts… but always raw, newer fried. They contain omega 3, selenium, calcium, magnesium, which improve the mood.
5. Seafood: As well as tasting exquisite, seafood (clams, cockles, prawns, mussels, among others) is rich in vitamin B1 and influences the neurotransmitters that enhance your mood and give you a feeling of euphoria.
6. Yoghurt: This dairy product is one of the family of the probiotic foods, which improve our digestive health and help us to sleep better, so that we get up on the right foot.
7. Green leafy vegetables: Eat more spinach, chard, watercress, lettuce and endives to relax the muscles and fight insomnia.
8. Pulses: As well as being filling, they are full of energy and they boost your ability to concentrate, thanks to the iron and proteins they contain. If you are bored with stews and soups, use them in salads and hummus.
9. Spices: Give your recipes a kick by adding curry, cardamom or cinnamon to speed up the metabolism, boost vitality and lift your mood.
10. Vegetable oils: Olive and flax seed oil are rich in omega 3 and antioxidants, which are great for protecting the skin and tissues.

Did you know that all these foods are part of the Mediterranean diet? If you are already familiar with them, you’ll have no problem making them part of your daily menus. Take care of yourself and enjoy eating well!

This post is also available in: Italian