We present to you a diet for a good mood developed by renowned nutritionist Dr. Susan Kleiner. Food directly influences the production of neurotransmitters in our brains, such as serotonin (the happiness hormone) and dopamine (the motivation hormone). A study published in the journal Nutrients showed that a balanced diet rich in B vitamins, omega-3 fatty acids, and proteins reduces symptoms of depression by 30%.

Dr. Kleiner first tested her diet on professional NBA basketball players who were dealing with depression and poor mood. After a few weeks on the diet, the players reported increased energy, reduced stress, and better sleep.

Best Foods for Good Mood

1. Fruits and vegetables - natural antidepressants
   Not only are fruits and vegetables packed with vitamins and minerals, but they also play a crucial role in regulating mood.
   
   • Berries (blueberries, strawberries, raspberries) contain a high amount of antioxidants that reduce inflammation in the brain and promote the release of serotonin.
     
   • Broccoli and spinach contain folic acid, which helps in the production of dopamine and serotonin.
     
   • Bananas are rich in vitamin B6, which supports neurotransmitter production and reduces fatigue.
   
   A study from the University of Warwick showed that people who consume at least 5 portions of fruits and vegetables daily report a 20% higher life satisfaction.
   
   
2. Egg Yolk - a source of healthy fats
   Despite its bad reputation due to cholesterol, egg yolks are an important source of phospholipids that strengthen brain functions and reduce the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.
   
   • Contains choline, which enhances memory and concentration.
     
   • It is recommended to consume 1 yolk per day.
   
   
3. Milk - a drink for the soul and body
   Milk is an ideal combination of proteins, carbohydrates, and lactose, which helps in managing stress. A study from Cardiff University showed that people who regularly drink milk find it easier to manage anxiety and anger.
   
   • Calcium helps muscle relaxation and improves sleep.
     
   • Proteins support body regeneration and reduce fatigue.
   
   
4. Hot Cocoa - natural relaxation
   Cocoa contains flavonoids that improve brain circulation and promote well-being.
   
   • Stimulates serotonin production.
     
   • Helps in relaxation and stress reduction.
     
   • It is recommended to have 1 cup of hot cocoa in the evening.
   
   A study from Columbia University showed that people who consume cocoa daily report 15% less stress.

Foods that can ruin your mood

In the first week of the diet, it is recommended to avoid the following foods:

• Alcohol - causes fluctuations in blood sugar levels and negatively impacts sleep.
  
  
• Refined sugars - fast spikes and drops in blood sugar contribute to irritability and tiredness.
  
  
• Caffeine - excessive consumption can lead to anxiety and insomnia.

After the first week, you can gradually reintroduce these foods but in limited quantities. The key to a good mood is a balanced diet that supports brain function and stabilizes energy.

Small Changes, Big Benefits

The diet for a good mood is not a strict diet but a way of eating that supports our well-being and overall health. By incorporating healthy foods such as fruits, vegetables, eggs, and milk, and avoiding processed sugar and alcohol, you can noticeably improve your mood in a few weeks.