To ensure good humor, one should increase consumption of foods such as Pará nuts, milk and pumpkin seed, as they are rich in tryptophan, a substance that participates in the formation of serotonin, which is essential to maintain a good mood.
Serotonin is a very important substance for the brain and its lack is related to irritability, mood disorders, depression, drowsiness and tiredness. In addition to serotonin, minerals such as calcium and magnesium, and vitamins C and B also work by fighting stress and preventing tiredness. These nutrients are present mainly in milk and dairy products and in citrus fruits such as orange and lemon.
What to eat to improve mood
This video tells you what you need to eat to be more humorous:
Other foods to improve mood are those rich in tryptophan, calcium, magnesium, selenium, zinc, vitamin C and B complex vitamins such as:
- Milk and dairy products;
- Eggs;
- Meat, fish and seafood;
- Seeds of pumpkin, sunflower and oats;
- Oilseeds such as cashew nuts, Pará nuts, almonds, peanuts and nuts;
- Fruits such as pineapple, avocado, banana, orange, mandarin and passion fruit;
- Dark green vegetables such as spinach, kale and broccoli;
- Beans, peas and chick peas;
- Chocolate, mainly bitter chocolate.
Low-carbohydrate diets impair moods by lowering serotonin production. Therefore, it is important to have a balanced diet where all nutrients are present. See more foods rich in tryptophan.
Good mood diet menu
The table below provides an example of a 3-day diet menu to improve mood.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of milk + brown bread with ricotta | 180 ml yogurt with whole grains + 3 whole-grain toast | 1 glass of milk + 1 whole wheat bread with egg |
| Morning snack | 1 banana + 4 crackers and salt | 3 nuts + 4 biscuits type Maria | 1 tangerine + 3 peanuts |
| Lunch dinner | 130g chicken + 4 tablespoons rice + salad with broccoli + 6 strawberries | 130g of meat + 3 tablespoons of rice + 2 tablespoons of beans + salad with cabbage + 1 orange | 130g of fish + 2 medium cooked potatoes + salad with spinach + 15g of bitter chocolate |
| Afternoon snack | 3 peanuts + 1 yogurt with oats | 200 ml of avocado vitamin | 1 yoghurt with sunflower seeds + 3 toast |
In addition to dietary changes, one should also practice physical activity regularly to reduce stress and improve mood more quickly.
If you are feeling depressed check out What to Eat to Get Out of the Depression.
