When food talks to the brain

The phrase “we are what we eat” is no longer a poetic metaphor, but a scientific truth. Neuro-nutrition – a new branch of science that studies the connection between food and the brain – has discovered that what we put on our plate directly affects our mood, energy and emotional stability.

Our brain, despite weighing less than 2% of our body, consumes about 20% of our daily energy. And the fuel we give it – proteins, fats, vitamins and fiber – determines how we feel, think and react.

Serotonin – the “happiness molecule”

Serotonin is the neurotransmitter that regulates mood, sleep, appetite, and feelings of well-being. About 90% of it is produced in the gut—not the brain—which explains the strong connection between the microbiome and emotional state.

To produce it, the body needs tryptophan, an amino acid found in certain foods. When tryptophan is combined with healthy carbohydrates, it reaches the brain more easily and helps increase serotonin levels.

Foods that increase serotonin and improve mood

1. Foods rich in tryptophan

Eggs, salmon, turkey, yogurt, cheese, and pumpkin seeds are excellent sources.

Combining it with complex carbohydrates (such as oats, whole grain rice, or sweet potatoes) helps in better absorption of this amino acid.

2. Foods rich in omega-3

Fatty fish (such as sardines, tuna, salmon), nuts, and flax seeds balance brain chemicals and help prevent depression.

Omega-3 helps communication between nerve cells and reduces inflammation, which is linked to mood swings.

3. Fermented foods

Kefir, kimchi, miso, yogurt, and kombucha feed the "good" gut bacteria.

A healthy microbiome produces more substances that affect the increase of serotonin and dopamine.

4. Fresh fruits and vegetables

Bananas, pineapples, and tomatoes are among the foods that help synthesize serotonin.

Green leafy vegetables (spinach, broccoli, arugula) contain folate and magnesium, which help the nervous system and relieve stress.

5. Dark chocolate

Rich in flavonoids and tryptophan, it increases endorphins and improves feelings of happiness.

A small piece (70% cocoa or more) is enough to positively affect mood.

Foods that lower serotonin and worsen mood

1. Processed sugar

It provides quick energy, but then crashes glucose levels, causing irritability and fatigue.

Excessive consumption negatively affects the microbiome and promotes inflammation.

2. Ultra-processed foods

Fast food, carbonated drinks, products with chemical additives - weaken communication between the intestines and the brain.

Studies show that regular consumption is linked to increased anxiety and depression.

3. Alcohol

It interferes with the production of serotonin and disrupts hormonal balance.
Initially it gives a feeling of relaxation, but later it increases the feeling of sadness and insecurity.

Food as emotional therapy

Scientists are talking about a new era of "psychodiet" - eating patterns that treat mood as much as the body.

For example, the Mediterranean diet, rich in olive oil, fruits, fish and vegetables, has been linked to a reduction in symptoms of depression of up to 30%.

There is no magic food that makes us happy, but the right combination creates a chemical state that favors calmness, focus, and gratitude.

The brain does not operate in a vacuum – it is nourished by what we eat, feel, and think.

A balanced plate is a gentle form of therapy: what affects the gut, affects the mind.

In the end, happiness is not just a mental matter, but also a biological one – and it starts with something as simple as daily nutrition.

Photo by Valeria Boltneva: https://www.pexels.com/photo/green-leafy-vegetable-dish-in-gray-steel-bowl-with-fork-842571/