Boost your happy hormones with these delicious meals

Did you know that eating healthy food can improve your mood? It all comes down to supporting your hormones.

Produced by our endocrine glands, hormones are chemical messengers that travel through the bloodstream and play a role in many bodily processes. Certain hormones help promote positive feelings, including happiness and pleasure, while also assisting in mood regulation.

These happy hormones include:

• Serotonin, the 'feel-good' neurotransmitter, is produced in the gut and brain, contributing to mood regulation, sleep and appetite control. Exercise, meditation and sun exposure will activate it, along with foods rich in tryptophan, its amino acid building block.

• Dopamine, the 'reward' chemical, is associated with motivation and pleasure and is released during task completion, self-care and even eating. Food with high levels of tyrosine boost its production.

• Endorphins, the body’s natural painkillers, are stimulated by exercise, laughter and experiencing strong emotions. But spicy foods and dark chocolate also trigger their release.

• Oxytocin, the 'love hormone,' is mainly released through physical touch, social interactions, childbirth and breastfeeding. But foods rich in magnesium and omega-3 fatty acids help support its creation and delivery.

This month’s 'happy meals' — created by Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health — provide key nutrients that naturally elevate these hormones to support your body, mind and mood.

Grilled tempeh and veggie skewers with chili-honey glaze 

“Imagine eating to improve your mood without grabbing high-calorie comfort foods and sweets!” says Katie Rankell, a registered dietitian and program director of the UCI Health Weight Management Program.

This recipe does just that with a variety of ingredients that naturally support the production of our “feel-good” neurotransmitters, she adds.

Tempeh, a fermented soy product, is a rich source of tyrosine, the amino acid that is essential for dopamine production. Fermentation also enhances the body’s absorption of tryptophan, an amino acid precursor to serotonin. It’s also a great source of probiotics, which promote gut health and are essential in serotonin production.

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The colorful vegetables in this recipe — red bell pepper, zucchini, red onion and cherry tomatoes — are high in antioxidants and polyphenols that support brain health and neurotransmitter balance. For example, red bell peppers are rich in vitamin C, which plays a role in dopamine synthesis. Cherry tomatoes contain lycopene, which is linked to reducing symptoms of depression and better overall mood regulation.

Adding chili paste to the glaze contributes capsaicin, a compound known to trigger the release of endorphins, creating a mild sense of euphoria and even some pain relief.

Fresh garlic and ginger both support dopamine regulation and mood stabilization due to their anti-inflammatory and antioxidant properties.

This nourishing meal will naturally boost well-being, helping you feel good from the inside out.

Roast turkey and sweet potato bowls with Dijon-maple dressing

This quick and colorful dish contains a complete complement of nutrients to elevate your inner joy.

Turkey breast is a notable source of the amino acid tryptophan, a precursor to serotonin, which helps stabilize mood and promote feelings of well-being, as well as supporting better sleep.

Whole grains like quinoa and brown rice provide complex carbohydrates that aid in absorbing tryptophan and sending it to the brain, indirectly helping to boost serotonin levels.

Sweet potatoes also are rich in complex carbohydrates as well as vitamin C, promoting the release of endorphins and aiding dopamine production.

Magnesium — a key ingredient to generating oxytocin — is found in abundance in the leafy greens, avocados, pumpkin seeds and almonds in this dish.

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The avocado in this recipe also delivers healthy fats and B vitamins, particularly B6, which support the synthesis of serotonin and dopamine.

Spinach and arugula contribute folate, which is known to lower symptoms of depression and improve serotonin metabolism..

Whether you choose lemon juice or apple cider vinegar to make the dressing, they both can help balance blood sugar levels, preventing mood swings and supporting emotional regulation.

"One taste and your family might want to change the name to ‘happy bowl,’” says Rankell.

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