Mood-Boosting Fare vs. Autumn Melancholy: These Foods Lift Your Spirits

Start your day right with a bowl of warm porridge seasoned with cinnamon, apples, and nuts. Not only does this breakfast option provide a delightful taste, but it also offers a host of health benefits. Nuts, particularly walnuts, are rich in omega-3 fatty acids and magnesium, which have been shown to stabilize mood and alleviate depressive symptoms.

As a snack, opt for a few pieces of dark chocolate, preferably with a high cocoa content. Dark chocolate promotes blood flow to the brain due to flavonoids, and it contains compounds like phenylethylamine and serotonin, which are associated with feelings of pleasure and happiness. Additionally, it can help reduce stress levels and improve mood, as it increases the release of endorphins, small messengers of happiness. However, remember to consume dark chocolate in moderation due to its high calorie and fat content.

In the afternoon, a handful of nuts can replace a candy bar and provide sustained energy. Walnuts, in particular, are rich in alpha-linolenic acid, which supports the nervous system. Legumes, such as lentils, beans, and chickpeas, are another great choice. They keep you full for a long time, prevent mood dips due to low blood sugar, and provide plant-based protein, fiber, and B vitamins for neurotransmitter formation.

Bananas are another mood-boosting food. They contain tryptophan, an amino acid that is converted into the happiness hormone in the body, and maintain a balanced fluid balance through potassium. Citrus fruits, such as oranges, mandarins, and grapefruits, have a high vitamin C content that strengthens the immune system and supports iron absorption.

Fermented foods like sauerkraut, kimchi, or yogurt with live cultures have a probiotic effect, promoting gut flora. The most common sources of fermented foods available in Germany include sauerkraut, pickled cucumbers, mixed pickles with vegetables like carrots and peppers, and fermented cabbage varieties like kimchi. These vegetables are fermented using salt brine to preserve vitamins and fibers. Fermented foods like sauerkraut and kimchi contain probiotics that can positively influence gut microbiota, aiding digestion and potentially improving mood by impacting neurotransmitters like serotonin. However, they may cause bloating and should be consumed in moderation.

Lastly, starting your day with a glass of warm water with lemon is invigorating and refreshing. The scent of fresh citrus fruits lifts the mood, making them a great addition to your daily diet. A healthy gut is closely linked to our psyche, as that's where most happiness hormones are produced. Therefore, incorporating these mood-boosting foods into your diet can contribute to your overall emotional well-being.