Happy Foods

Food and its cooking styles  has strong impact on health and mood of individuals.Human taste is  dependent on local food chain, traditional trends and standard of cooking maintained by family of a person.Overall good food has strong influence on human mood and expressions.It is important to keep in mind that food and balance diet greatly influence the brain’s behavior. Therefore, a poor diet, particularly one that includes a lot of junk foods is a common cause of depression.

There are five major nutrients found in natural food  that contribute a lot in producing  good mood of people.

These neuro active food parts are

  1. Omega 3 fatty acids.
  2. Dopamine.
  3. Serotonin.
  4. peppermint
  5. B complex vitamins and Zinc content.

Omega 3 Fatty Acid

A diet rich in omega 3 fatty acids may help to lower triglycerides and increase HDL cholesterol (the good cholesterol). Omega 3 fatty acids may also act as an anticoagulant to prevent blood from clotting. Several other studies also suggest that these fatty acids may help lower  increased blood pressure.Good blood flow as carrier of maximum oxygen contributes  in fresh and healthy setup even in long working hours.

Omega 3 fatty acids  can protect against the accumulation in the body of a protein believed to be linked to Alzheimer’s disease.Its symptoms include confusion, irritability and aggression, mood fluctuation, language breakdown, short and long term memory loss.salmon

Source  of Omega 3 fatty acids?

  • All fish contain omega 3 fatty acids, but they are more concentrated in fatty fish such as mackerel,  salmon, sardines . 
  • Many commercial food products, such as bread and baked goods, yogurt and infant formula are now fortified with omega 3 fatty acids.
  • Soybeans and tofu
  • Some nuts and seeds like  walnuts, and pumpkin seeds
  • Cooking oils such as flax-seed oil, canola oil, and soybean oil
  • Some eggs such as omega-3 enhanced eggs


Cod liver oil is not a good source of omega 3 acids. It may cause toxicity in excess amount due to its high levels of Vitamin A and Vitamin D.


Dopamine is a chemical naturally produced in the body. In the brain, dopamine functions as a neurotransmitter.Dopamine is commonly associated with the pleasure system of the brain, providing feelings of enjoyment and reinforcement to motivate a person proactively to perform certain activities. Dopamine is released by naturally pleasures such as food, sex,  and neutral stimuli that become associated with them. Oysters are known as a storehouse of dopamine, the brain’s pleasure chemical.

Low dopamine levels can cause depression, loss of mood control, loss of satisfaction, addictions, cravings, compulsions, low sex drive, poor attention and focus. When dopamine levels are elevated symptoms may manifest in the form of anxiety, paranoia, or hyperactivity.

Dopamine levels are depleted by stress, certain antidepressants, drug use, poor nutrition, and poor sleep. Alcohol, caffeine, and sugar all seem to decrease dopamine activity in the brain.

Foods that increase Dopamine

Food sources of dopamine increasing tyrosine include almonds, avocados, bananas, dairy products, beans, pumpkin seeds, and sesame seeds.

Dopamine is easily oxidized. Foods that are rich in antioxidants such as fruits and vegetables may help protect dopamine-using neurons from free radical damage. Many health care professionals recommend supplementing with vitamins C, vitamin E, and other antioxidants.

Foods such as sugar, saturated fats, cholesterol, and refined foods interfere with proper brain function and can cause low dopamine.


It is hormone found in the  pineal gland, blood platelets, the digestive tract, and the brain. Serotonin acts both as a chemical messenger that transmitsnerve signals between nerve cells and that causes blood vessels to narrow.

Changes in the serotonin levels in the brain can alter the mood. For example, medications that affect the action of serotonin are used to treat depression
An ounce or two may be just enough to release the feel-good brain chemical serotonin.

Caffeine must also be avoided by persons with depression. Caffeine is a stimulant which initially speeds up neuro transmission, raises the amount of serotonin, and temporarily elevates mood.

One can boost serotonin with  some  supplements to cure depression  and eat foods rich in tryptophan that turns into a natural source of serotonin; such as turkey, tuna, salmon, cheese and bananas.Walnuts, sunflower seeds, dark chocolate  pumpkin seeds are  natural source of serotonin.

One should avoid artificial sweetener , which can block the formation of serotonin and cause headaches, insomnia, and depression in individuals who are already serotonin-deprived .

Peppermint (Mentha piperita), a popular flavoring for gum, toothpaste, and tea, is also used to soothe an upset stomach or to aid in digestion. Because it has a calming and numbing effect, it has been used to treat headaches, skin irritations, anxiety interlinking  with depression, nausea, diarrhea, menstrual cramps, and flatulence.  In viruses, suggesting it may have antibacterial and antiviral properties.

Peppermint tea is prepared from dried leaves of the plant and is widely available commercially.

B complex vitamins and Zinc

Both nutrient play a major role in the normal functioning of the brain and the nervous system. In fact, the B vitamins are often known as the stress and energy vitamins.Furthermore, irritability, fatigue, poor concentration, anxiety and depression can all be signs of a B vitamin deficiency. Studies show that clinical depression sufferers often have low levels of one or more of the B vitamins (especially B6, B12 and folic acid) .

Best food sources of the B vitamins: whole grains, all seeds, nuts, liver, kidney, eggs, bran,   lentils, beans, soybeans, peas, dairy products, and leafy green vegetables.



Zinc is an essential trace mineral that every cell in the body needs and hundreds of body processes rely on it. It  has an arsenal of important functions, including it is essential for energy production and brain health. Zinc has been found to be deficient in depression sufferers .One can get surplus zinc from  Blue Point oysters to fuel  production of testosterone — the hormone that keeps both men and women in the mood for love.

Other variable food sources of zinc: meat, liver, seafood (especially oysters), wheat germ, , pumpkin seeds, eggs, ground mustard, and nonfat dry milk.

About Nazia
I am in search of facts and truth.

13 Responses to Happy Foods

  1. ahmed says:

    If these are happy foods then are there any frustrated food. If the lahoris can’t eat high cholesterol food specially in morning time,they would be more frustrarted.

  2. Nazia says:

    Yes there are unhealthy foods containing high fats and cholesterol, sugary and spicy foods all ultimately make a brain tense and sick with passage of time.

  3. madiha says:

    i think momentary frustration is better than a lifelong frustration!!! lolz!

  4. madiha says:

    we often ignore the fact that ‘fast food’ has little or no nutritional value as mostly it contains high levels of saturated fats, salt, sugar, and little or no fruit, vegetables, or dietary fiber; thus have little or no health benefits! yet ironically a world-famous fast food chain has specifically designed a fast food meal for kids naming it ‘Happy Meal’!!

    • Nazia says:

      We people are slave of western trends.Fast foods are meant for extremely busy people who have no time for cooking themselves and west give them quick and cheap idea of this kind of food.Now extreme obesity in US has change their minds and they have almost taking 180 degree turn their food trends but our ulta modern class{ pretend to be} can afford this kind of food.Poor or labor class cant afford this expensive luxury here.
      In this class mothers are extremely idle and fathers have surplus throwing money earning through wrong ways, throw this way.Rest follow the trend to make their faces red, a popular living style in Pakistan.

      • faisal says:

        come on its not just western stuff. wot about nihari, samosas,jalebees,payas etc

      • Nazia says:

        You are mixing meals and snacks in wrong ways .Somosa and gilabis are our traditional snacks and cant be placed in proper meals where junk foods are alternatives of meals .
        Who told you that Nihari and payas have no nutrient values.These are cooked in onion, garlic and ginger with almost 20 t0 30spices .All ingredients have strong benefits and tendency to balance its anti cholesterol content.
        Both dishes have high quality protein in the form of gelatin found in animal bones.So Its main dietary benefit from its protein content and strong ability to replace high calorie ingredients in cooking.Gelatin also contains a slightly higher concentration of copper.
        it can boost the biological value of a meal by supplying amino acids that are low or absent in other foods
        Several of its amino acids converted from gelatin based proteins facilitate the body’s production of collagen, which may protect against the cartilage degeneration found in joint conditions.
        So it is very healthy food if eat in moderate way and in proper time.I mean breakfasts of such food are right way to utilize nutrients of such thick food.Over doses of chillies are dependent on taste of human but it cant affect the food value of these dishes

  5. faisal says:

    why is it that everything which really looks tasty is not good for health?
    i hope someday some biotech ppl make pizzas which make a person healthy , french fries which help in losing weight, hunter beef which help in controlling cholestrol levels, chocolates keeping healthy sugar levels and so on…

    • Nazia says:

      No ,coming days are health conscious days and people would come to original foods.Now first world junk food outlets are giving salad and soup bars but here people are not accepting it.
      Who told you tasty looking food is not good for health.
      Every food is tasty and looks good if it is cooked by experts and good people.

  6. Hadi says:

    Its very informative to know that happiness is hidden in good food ,eat it and live happily. Good and easy way to have amusement life.,

  7. ahmed says:

    Keep urself busy and you would never be depressed. Good food surely attract man to go there and enjoy it but more greedy apitite can give u way to diseases.

  8. hina says:

    you are allergic to junk food that is why think like that.For new generation it is taste and they cant eat other than it.

  9. Ameen says:

    if wife cooks in good mood ,you have happy food and family life and if wife is ill temepred and crook, you would be served with angry food. so all depends on ur luck you have in type of wife.

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