We are all familiar with the theory of endorphin release and exercise.  Hard exertion in the gym rewards our brains with “feel-good” hormones.  This is why, although we may leave the gym feeling physically tired, our spirits are buoyed and we seem happier.  As far as I am concerned, this is a win-win scenario.

Now science is telling us that certain foods can compliment our workouts and add even more of these mood-boosting elements.  Foods rich in certain minerals, vitamins, and fatty acids can actually increase the brain’s level of perceived happiness.  Some of these compounds are calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin D, and zinc.  This mood elevation is accomplished by facilitating normal brain function, which is a direct path toward mood regulation.  Some of these foods help elevate naturally occurring levels of serotonin and dopamine, both of which contribute to a better disposition.

Here is a list of the top 9 food sources to incorporate in your daily diet for a sunnier outlook on life:

1. Leafy Greens – potent source of B Vitamins

2. Avocados – boost dopamine levels in the brain

3. Shiitake Mushrooms – boost serotonin production

4. Nuts – healthy dose of tryptophan, which increases serotonin

5. Asparagus – high dose of folic acid

6. Eggs  — laden with Omega-3 fatty acids, which reduce negative thoughts

7. Wild Salmon — higher in Omega-3 fatty acids than farm-raised fish

8. Quinoa — high in folic acid

9. Dark Chocolate – cocoa seeds contain compounds that increase endorphin production

These foods are readily available at all grocery stores, so it is easy to add them to your cart as you go through the aisles. If you are unfamiliar with their preparation, there are an abundance of recipes available online to assist you in preparing delicious dishes for you and your family, thereby making everyone “happy” on all fronts!

Bon Appetit! To Your Health and Happiness!