4 Mood-Boosting Breakfast Menu Ideas to Lift Your Spirits All Day

TEMPO.CO, Jakarta - Breakfast is not only the most important meal of the day, but also an opportunity to determine the mood for the whole day. The food we choose to start the morning with can significantly impact our level of happiness that day.

Here are a number of breakfast menu ideas that can help release the 'happy' hormones inside your body:

1. Oats

Oats are an excellent source of complex carbohydrates, which help increase serotonin levels, a key hormone in regulating mood. A study published in the journal Nutrients found that consuming oats can significantly increase serotonin production.

To make it more appetizing, cook the oats with a mixture of your favorite spices such as turmeric, cumin and coriander. Add some chopped vegetables like carrots, peas, and bell peppers for added vitamins and fiber.

2. Banana almond smoothie

Bananas are rich in tryptophan, an amino acid that the body converts into serotonin, which is often called the “happy hormone”. A study in Psychopharmacology highlights that a diet rich in tryptophan is associated with increased mood stability and overall happiness.

Mash a banana with almond milk, a handful of almonds and a teaspoon of honey. Not only is this smoothie quick and easy, but it's also rich in nutrients like vitamin B6, which plays an important role in mood regulation.

3. Chia seed pudding with berries

Chia seeds are rich in omega-3 fatty acids, which have been linked to reduced symptoms of depression and anxiety. Research published in Frontiers in Psychology shows that omega-3 is effective in increasing serotonin levels, thereby improving mood.

Soak chia seeds in coconut milk overnight. In the morning, top with fresh berries like strawberries and blueberries, which are rich in antioxidants. This breakfast not only supports mental health, but also provides a refreshing start to your day.

4. Yoghurt plus honey and nuts

Yoghurt is a source of probiotics which are beneficial for gut health. A healthy gut is associated with improved mood and mental clarity, as shown by research at the Gastroenterology Clinics of North America that underscores the gut-brain connection and its impact on mood.

Enjoy a bowl of plain yoghurt topped with a teaspoon of honey, a handful of nuts and a few seeds. This combination not only provides a burst of energy, but also helps maintain a balanced mood throughout the day.

Hopefully, you will decide to give this breakfast suggestion—which will lift your spirits and put you in a happy mood—a try.

CANTIKA.COM

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