‘Feel Good’ Food

Finding yourself with a tub of ice cream and chocolates in front of the TV after a long day is seen as the ultimate way to end the day. Why is it that we eat certain kinds of food items to make us feel good? Is it because it reduces the stress levels or else is it because we can relax while eating and have a good night sleep without any worries at that moment?

Let’s check it out! Whether it is making biological changes in the body or not which is resulting in the feeling which we are experiencing.

Chemicals in body

In the body, there are chemicals/ neurotransmitters which are released that affect the mood, health and well-being of the individual. 

Serotonin is the chemical which is a mood-enhancing activity in the human body. It is present in the brain, blood, intestines, and connective tissues of the body and also causes the blood vessels to contract and help in transmitting information across the nervous system with the help of neurotransmitters in synaptic cleft that has its affect in mood, feelings of well being and also a way to regulate hunger and also has a role in the functioning of the brain. This chemical also improves positive sleeping patterns for a supplementary restful and revitalized slumber.

It is necessary for the human body to release and regulate this chemical for better well-being because according to various medical findings and researches, low levels of serotonin causes mental issues like depression, stress, unexplained irritability, and panic attacks (symptoms of). And the low levels of the same will assist in the occurrence of mood disorders and memory problems. According to a research, serotonin is involved in the pathology of psychiatric disorders and also psychological issues like PTSD (Post Traumatic Stress Disorder), GAD (General Anxiety Disorder), MDD (Major Depressive Disorder) (clinical), anxiety, stress (every day) .

Production of chemical

So it is necessary for the presence of this chemical in the body. Natural sunlight is said to be one of the ways for producing this chemical in the body. Intake of various food items will also enhance the presence and production of this chemical. 

One of the ways for inducing this neurotransmitter is through the use of a chemical TRYPTOPHAN. It is known that this is an essential amino acid that is assumed to amplify serotonin levels when consumed through food items.

 Course of action 

 Non-food based:

1. Regular exercise: According to researchers, it is one of the ways to enhance the presence of the neurotransmitters and these can have antidepressant effects and alleviate the mood.
2. Sunshine/ Light therapy: It is one of the common remedies recommended for any kind of seasonal depression especially to cold countries. Researches have shown a clear relationship between the levels of serotonin when being exposed to bright light. This therapy also helps to get better sleep, and boost mood.
3. Increasing gut bacteria: by the intake of high-fiber diet will act as fuel to produce gut bacteria which is healthy for the human body. Due to the production of this gut bacterium in the body according to the researches, it plays a significant role in the levels of serotonin through the gut-brain axis present in the human body. The production of the supplementary probiotics will also be of value.

Food-based: 

The below are the list of the food items which help in the release of serotonin through the presence of Tryptophan in the food, they will also help in fueling the produce of gut bacteria and at the last helping in relieving stress. 

Non – Vegetarian food sources

#Seafood  

Seafood like Salmon, Tuna Shellfish, Crab (cooked) are rich in Tryptophan and helps the body release the serotonin content in the body. As this food is abundant for the coastal area population this can be included in their weekly meal or twice a month in a meal.

#Poultry 

Chicken, Turkey/ domestic turkey are the poultry meats which are rich in Tryptophan. And most of the Non-vegetarians do include this meat in their weekly meal it is said to remind the readers of healthy eating of the meat. As deep-frying, the meat releases harmful chemicals and also re-frying the same releases toxic substances which eaten over some time lead to harmful cells to activate and cause various diseases. The seared meat is to be consciously avoided. Let’s have home-cooked chicken curry, chicken stew, and not but the least the most flavorful dish biryani.

#RedMeat

Lamb, Beef, Pork, Game are also helpful food grades in meat. It is best served as stew or mull, steamed meat with pinches of masalas, black peppers, salt seasoning with stirred fried half boiled vegetables and roti (indian bread), and my favorite kind is biryani (I am a Hyderabadi so basically my staple food) and Mutton Soup. 

Vegetarian food sources 

#Lentils&Beans

White beans (cooked), Cranberry (Romano) Beans/Yellow Beans & Small White Beans/ Pinto Beans & Kidney Beans/ Pink Beans/ Navy Beans & Black Beans / Rajma are the best source of tryptophan on the daily bases. It was my basic food carried in the lunch box for school. Try the classic soaked and cooked or only soaked beans along with mung beans (soaked) salad with a little drizzle of lemon, mint leaves(finely chopped). It is a feel-good food after a good workout.

#Oats

Every morning in this hustle-bustle lifestyle we tend to miss a proper home-cooked breakfast so the alternate of that breakfast when missed can be started with an Oatmeal bowl – check this link for various recipes and types of the oatmeal bowl and also uncooked oat barn meals. It is an unwritten mandate of the significance of having breakfast and importantly a heavy and healthy breakfast to kick starts the day. Change the normal cow/buffalo milk with almond milk and there you go vegan breakfast is also ready. 

#Fruits

Fruits like Pineapple (raw/juice), Apricot (solid/dried/raw/juice/ cooked stew), Guava (raw), Kiwi (green and raw), Mangoes (ripe, raw), Oranges (raw), Papaya (raw and ripe), Peaches (raw), Strawberries (raw and ripe) are some the sources present with Tryptophan to enhance the production of serotonin levels. Have a refreshing salad with fruits at home. For reference- Strawberries, nuts, Oranges (pieces and also squeeze little juice as dressing ), kiwi, any kind of berries available and finish it off with juicy apple chunks or yogurt (flavored or unflavored). It takes about 7-10 mins and healthy food is prepared to be devoured. 

#Soyafoods

Soya foods are also a rich source of tryptophan and protein so including Soya beans in the staple food menu is advisable. Soya beans cooked or roasted can be taken as a snack also as the 4th meal of the day.

#Spinach&Eggs

Egg and spinach have the properties to enhance the levels of serotonin in the human body. Eating egg helps in building the body, especially for heavy workers/ physical workers it is advisable to include it in everyday meals. It is filled with protein and various vitamins and minerals. Best eaten as poached or boiled (hard/soft) 

#VeganFood

Today’s trend is the diet of Vegan. We don’t want to leave them from having feel-good food. Their diet consists of soya milk, almond milk, and mainly through tofu which is made from soya which will enhance their levels of serotonin with the enzymes. Tempeh and seitan (made from wheat gluten) can be considered as alternatives for meat products produced protein content. The healthy vegetables and fruits (raw, ripe) mentioned above can be consumed as the main content as salad or a vegetable wrap/ tacco with chucks of tofu for enhancing the levels and also as unprocessed food grade with those enzymes which help in enriching one’s health. And also addition of hemp, chia and flax seeds in the daily diet as it contains beneficial omega-3 fatty acids along with protein. 

Today it is a known fact that we unconsciously try to avoid having meals or food-grade at correct hours and sometimes skip all together with the meal instead have a small amount of food-grade and water to make the stomach grumble indicating it is out of fuel to provide the rest of the day’s energy. With the present lifestyle, each one of us is living it is of great importance that we put a conscious eye on what we eat and what time we eat. It is that we are living by eating. Without proper food, the required amount of every necessary vitamins, minerals and enzyme to be released will not be met. It is important to take care of the body not only from outside but also from inside. 

A full stomach to work and bed will ensure one’s mental well-being and also physical and emotional health to be balanced in this busy world of competition. One should not have competition in food or the amount of food or the kind of food taken to outweigh ones needs to be healthy. The food grades taken by us will determine the day we will have. And eating food which not only pleases one’s tongue but also one’s body is necessary.

As Virginia Woolf said “One cannot think well, love well, sleep well if one has not dined well” and also the individual need to even talk about food to feel good. So let’s have a wonderful day and good night sleep with a balanced diet of good food and make sure the food is seasonal, personal and tasty.