Breakfast is not only the most important meal of the day, it is also an opportunity to decide our mood throughout the day. The foods we choose to start our morning can significantly influence our happiness levels throughout the day. Here are five breakfast ideas it can help us release those happy hormones and keep us healthy and peaceful.
Oats
Oats are a fantastic source of complex carbohydrates, which help to increase serotonin levelsa key hormone in regulating mood. A study published in the journal Nutrients found that consuming oats can lead to a significant increase in serotonin production.
To make it more appealing to the palate, cook the oats with a blend of your favorite spices like turmeric, cumin and coriander. Add chopped vegetables like carrots, peas and peppers for a boost of vitamins and fiber.
Banana-almond smoothie
Bananas are rich in tryptophan, an amino acid that the body converts into serotonin, often called the “happy hormone.” A study published in Psychopharmacology highlighted that a diet rich in tryptophan is associated with increased mood stability and overall happiness.
Mix a banana with almond milk, a handful of almonds and a teaspoon of honey. Not only is this smoothie quick and easy, but it’s also packed with nutrients like vitamin B6, which plays a crucial role in regulating mood.
Chia Seed and Berry Pudding
Chia seeds are loaded with omega-3 fatty acids, which have been associated with reduced symptoms of depression and anxiety. Research published in Frontiers in Psychology suggests that omega-3s are effective in increasing serotonin levels, thereby improving mood.
Soak chia seeds in coconut milk overnight. In the morning, top them with fresh berries like strawberries and blueberries, which are rich in antioxidants. This breakfast not only promotes mental well-being, but also provides a refreshing start to the day.
Sprouted Moong Dal Salad
Sprouted moong dal is a powerhouse of protein and B vitamins, both of which are essential for neurotransmitter function and mood regulation. According to a study published in the Journal of Nutrition & Intermediary Metabolism, sprout-rich diets may help improve overall mental health and mood.
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Mix sprouted moong dal with chopped tomatoes, cucumbers and coriander. Add a little lemon juice and a pinch of black salt for taste. This salad is not only nutritious but also keeps you feeling full and satisfied for longer.
Curd with honey and nuts
Curd is an excellent source of probiotics, which are beneficial for gut health. A healthy gut is linked to better mood and mental clarity, as demonstrated by research from gastroenterology clinics across North America, which highlights the connection between the gut and the brain and its impact on the mood.
Enjoy a bowl of plain curd topped with a teaspoon of honey, a handful of mixed nuts and a few seeds. This combination not only provides an energy boost but also helps maintain a balanced mood throughout the day.
