Was essen gegen schlechte Laune?

What to eat against bad mood?

Good nutrition is not only important for health and well-being, but can also influence our mood. Bad moods are not only exhausting, but can also affect physical and mental performance. The good news is that bad moods can be mitigated by eating a healthy diet, including, above all, plenty of foods that contain plenty of vitamins and nutrients. So by eating these foods, you're doing something good for your body and mind as well as your soul and mood.

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6 foods against bad mood

1. coffee

There are many good reasons to drink coffee, and one of them is thatcoffee can apparently reduce bad moods and lift your mood. Incidentally, this seems to have nothing to do with the caffeine contained in coffee, as the effects were seen with both caffeinated and decaffeinated coffee [1]. Exactly which ingredients are responsible for the effect on mood has not yet been definitively researched.

2 Brazil nuts

Brazil nuts are rich in many important ingredients, including the trace element selenium. Low selenium intake is associated with poorer mood [2] and supplementation can improve well-being and mood [3].

3. bananas

Ernährung schlechte Laune

Bananas are also one of the good mood boosters because they are rich in vitamin B, which promotes the synthesis of the "happy hormonesserotonin and dopamine[4]. In addition, bananas contain a lot of fiber, which ensures that the sugar from food is released more slowly in the bloodstream, so that blood sugar levels remain at a stable level for longer, which is important for mood: because too low blood sugar levels can lead to mood swings, a feeling of low spirits and irritability [5].

4. beans and lentils

Legumes such as beans and lentils not only contain many plant proteins and fiber, but are also rich in B vitamins. These are important for the production of neurotransmitters such as dopamine and serotonin, which are also known as happy hormones because of their mood-boosting effects. In addition, they are also high in zinc, selenium, and other nutrients that can also boost mood [6].

5. fatty sea fish

Sea fish high in omega-3 fatty acids, such as tuna, salmon or mackerel, seem to increase serotonin levels and thus have a positive effect on mood, as shown by some scientific studies [7].

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6. chili

Lebensmittel gegen schlechte Laune

Hot chili peppers can also drive away bad moods. This is mainly due to their ingredient capsaicin, which irritates the nerve cells in the mouth and creates a burning or even painful sensation there. This feeling leads to an increased release of endorphins, which provide a good mood ("pepper high effect"). Animal studies have already shown that capsaicin can reduce depressive symptoms [8], and it is possible that similar effects can be observed in humans.


Everyone has bad moods from time to time, but to prevent them from lasting long, it is recommended to consume certain (healthy) foods. These include coffee, Brazil nuts, beans and lentils, fatty seafood such as tuna or salmon, and hot chili peppers.


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[1] https://pubmed.ncbi.nlm.nih.gov/30274327/
[2] https://pubmed.ncbi.nlm.nih.gov/12509066/
[3] https://pubmed.ncbi.nlm.nih.gov/20883174/
[4] https://pubmed.ncbi.nlm.nih.gov/16763894/
[5] https://pubmed.ncbi.nlm.nih.gov/29098553/
[6] https://pubmed.ncbi.nlm.nih.gov/17723028/
[7] https://pubmed.ncbi.nlm.nih.gov/28664119/
[8] https://pubmed.ncbi.nlm.nih.gov/30138635/