Today’s wellness tip is all about getting happy from food. And no, we’re not talking about that buzz you get from gobbling a quarter pounder, we’re talking about foods that actually help your brain produce endorphins, aka the “happiness hormones.”
Did you know that foods containing high levels of B12, vitamin C, zinc, potassium and iron can actually play a big role in boosting the brain’s production of endorphins? The result is a feeling of euphoria, pleasure, stress release and even pain reduction. Yas! We’ll eat to that.
Jessica Rosen, certified holistic health coach and co-founder of Raw Generation, exclusively tells us, “Your brain needs an adequate amount of essential nutrition in order to convert amino acids into endorphins. Fresh fruit and vegetables provide the highest concentration of readily absorbable vitamins and minerals.”
Which ones, you ask? “Vitamin C is particularly integral to the production of endorphins,” she says. “Eating foods with a high concentration of vitamin C such as grapes, oranges, guava, strawberries and papaya are a great way to help amp up the amount of feel-good chemicals being produced!”
“Fruit are a great way to correct low endorphin levels and many of these additionally boost or are a precursor to serotonin production which works in harmony with endorphins to make you ‘feel good,'” Urvashi Singh Hutt, nutrition coach and founder of Aphorism confirms.
Here are the most effective ones:
Strawberries: "This juicy red fruit is a rich source of vitamin C which helps in the production of endorphins and helps the body to absorb iron," Tanya Rosen, nutritionist for Teasane and founder of Nutrition by Tanya explains. "Their rich red hue is due to a high content of proanthocyanidin, a flavonoid that is known for helping to better the mood."
Grapes: "Grapes are high in endorphin-producing vitamin C and also a good source of potassium," Rosen says. "Red grapes are also known as a potent source of antioxidants that can help support heart."
Oranges: "Oranges are great for vitamin C which in itself can help boost endorphin production, but also enhances the body’s absorption of iron by 3X, another important mineral in itself that supports endorphin production," Singh Hutt tells us. "Citrus fruits also contain B9 (or folate) which helps supports serotonin production (the happiness hormone)."
Bananas: "Bananas are rich in potassium, which is a vital mineral for nerve function," Rosen says. "The natural sugars in bananas are released quickly into the bloodstream, making you feel energetic. This fruit contains plenty of starchy carbohydrate, which sustains your good mood."
Dried apricots, prunes and peaches: "These fruits by themselves provide a daily dose of iron to boost endorphin levels," Singh Hutt explains.