Vitamin C, an important cofactor in the production of the feel-good hormones – dopamine, serotonin and norepinephrine, is far richer in plant-based diet and commonly found in extensive varieties of fruits and veggies. Since the above three hormones cannot be found in food and consumed directly, we must eat enough protein (precursor) and vitamin C (cofactor) to synthesize them in the body. By consuming vitamin C-rich vegetables and fruits such as bell peppers, broccoli, guava, kiwifruit and oranges, one can ensure the availability of cofactor for the production of feel-good hormones. Combined with consumption of high-protein foods like beans, tofu and nuts that provide ample tyrosine and tryptophan amino acids as the precursors, more feel-good hormones can be produced to create the feeling of happiness and positivity.

In addition, arachidonic acid (AA), a type of omega-6 fatty acid, is a pro-inflammatory and is predominantly found in animal proteins. When AA accumulates, it will set off a cascade of chemical reactions that lead to a rise of inflammatory mediators, causing inflammation. When inflammation reaches the brain, it may cause feelings of anxiety, stress and depression.

Following a plant-based diet not only reduces the intake of AA from animal proteins, but also increases the anti-inflammatory omega-3 fatty acid consumption.

Omega-3 fatty acid can easily be found in numerous plants, for instance, chia seeds, walnuts, edamame, flaxseed and many products from soybean. They help fight against inflammation and negative emotions, ultimately leading to a decreased risk of depression and a higher level of eudaemonic well-being.