Nervennahrung - durch Lebensmittel die Stimmung beeinflussen

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Food for the nerves - nutrition and mood

Dr. Adrian Weingart

Food for the nerves - nutrition and mood

Can food make you happy?

Opinions are divided on this question. Of course, everyone has their own personal snacks that they treat themselves to when they are a bit too stressed. Food for the nerves - everyone knows them. But what is it all about? Can this said nerve food really make us happy or is it just a placebo? We will now briefly explain what effects certain foods can have on your body. There are some foods that contain significant amounts of serotonin - our happiness hormone. However, serotonin cannot cross the blood-brain barrier . Put simply, this means that whatever amount of serotonin that is ingested cannot enter the brain. A serotonin building block, more precisely tryptophan, can very well get through the mucous membranes in the mouth into the blood and from there into the brain.There is an exciting study on this from the 1970s: test subjects were put on an extra-tryptophan-poor diet. As a result, it turned out that the subjects became more irritable, angry and tended towards depressive moods over time. So that you can easily support your mood from within in everyday life, we have listed eight tips for healthy nerve food for your body. Because it's very important that you don't just grab a bag of gummy bears or a large piece of chocolate - it's much healthier:


Everyone probably knows the feeling of happiness and inner contentment after a plate of pasta. Fortunately, this is actually not just imagination, because studies have shown that carbohydrates virtually support the tryptophan in the body on its journey to the brain. You can imagine it like this: When nutrients are absorbed into the body, they get into the blood and there there is a real race to see which substance gets to the brain the fastest. The biggest competitor to tryptophan here are other amino acids from protein-rich foods. But now carbohydrates come into play - because they are supposed to ensure that exactly these other amino acids are routed from the bloodstream to our muscles on their way to the brain and that the tryptophan has a free path to the brain. It has been shown that eating just one high-carb meal a day improves depression, anxiety, sadness, and anger.

Nuts, kernels and seeds:

However, carbohydrates need a little help to transport tryptophan. Nuts, kernels and seeds are best suited for this. Because here the ratio of tryptophan to protein is optimal. Sesame, sunflower and pumpkin seeds are particularly good for this. But nuts such as pistachios, walnuts, hazelnuts and almonds are also real stress killers and bring your blood pressure back into balance. Many components from vitamin E and B contribute to this.


The spice was first used for healing purposes more than 3,600 years ago. Many thousands of years later, scientists are still researching the most expensive spice in the world - not without reason also called Sunshine Spice. Because even a small amount of the bright red threads is enough to give dishes their special golden color and unique aroma. But there is more behind its intensity - because saffron extract is considered a natural mood enhancer and is said to have a positive influence on mental and emotional balance. The positive effects of saffron can be attributed to the following components: crocin, crocetin and safranal. Scientific reports and studies have been published in this regard, which show that the precious extract has a balancing effect on nerves, mood and spirit. Its strong antioxidant effect also supports the immune system and protects against the negative effects of oxidative stress. Scientists have even been able to prove that just smelling saffron can lead to an extreme reduction in stress hormones and anxiety, even if the spice has been diluted to such an extent that the odor itself can no longer be detected. Impressive right? It is precisely for these impressive reasons that our Good Mood AddOns contain, in addition to other high-quality plant extracts and vitamins, a patented saffron extract that is intended to support your mood from within.

Green Vegetables:

Vegetables such as spinach, kale and broccoli not only provide a lot of magnesium, but also B vitamins, calcium, potassium, vitamin B and iron. Iron supports memory performance and helps you to concentrate! Impressive scientific findings show that increased vegetable consumption can reduce the risk of developing depression by up to 62%! A paper from the journal Nutritional Neuroscience even showed that eating plenty of fruits and vegetables in general can be a "natural, non-invasive, and inexpensive therapeutic measure to support a healthy brain." So on your marks, get set, go and get to the vegetables!


Bananas are a real happy food - they not only contain nerve-strengthening nutrients such as vitamin B6, magnesium and potassium, but also tryptophan. The substance is involved in the formation of the happiness hormone serotonin. As previously described, foods such as bananas have a positive influence on the formation of serotonin in the brain. That's good news, isn't it? Bananas are not only super tasty, healthy and also full of important vitamins and magnesium.


A portion of oatmeal for breakfast is the perfect way to prepare yourself for a stressful day. The reason: the healthy flakes contain a lot of vitamin B1, B3 and tryptophan, which is required for the formation of the happiness hormone serotonin.

Healthy Fats:

Half of the brain and nervous system are made up of fat. Accordingly, (healthy) fats are important for strong nerves. These include types of fish such as salmon, tuna or herring. Omega-3 fatty acids dampen adrenaline and have a calming effect.


A meal with plenty of legumes will help you deal with stress. Because lentils, chickpeas or peas not only contain a large amount of potassium, but also have a high content of magnesium, iron and zinc.

Good to know:

Of course, there are not only foods that have a positive effect on mood. No, there are foods that have been proven to do the exact opposite. Examples are chicken, pork, beef and eggs. Because all these products contain the so-called arachidonic acid. This is said to lead to increased inflammatory reactions in the brain and potentially depress mood. In this regard, scientists have found that people with higher levels of arachidonic acid in their blood have a significantly increased risk of depressive episodes. There are also some studies that show that vegetarians generally feel “more energetic” and have fewer negative thoughts compared to omnivores (i.e. “omnivores”). So this means that eating less meat is not only good for the planet, but also for physical and mental health!


  • Dr. Michael Greger, How not do die (2019)

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