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Serotonin is a neurotransmitter (chemical messenger) produced by our brain that acts as a mood stabilizer. It is known to help produce healthy sleep patterns and improve mood.
Studies confirm that serotonin levels can have an effect on mood and behavior. This hormone is commonly related to feeling good and living longer.
Supplements that contain the amino acid tryptophan can increase serotonin levels, as serotonin is synthesized from this amino acid.
But with a more natural approach, it is possible to increase serotonin levels by consuming foods that contain tryptophan. Low levels of tryptophan have been seen in people with mood disorders such as depression and anxiety.
Studies have shown ( see source ) that when you have a diet low in tryptophan, serotonin levels in the brain decrease.
Foods That Naturally Boost Serotonin
The following foods may help increase serotonin levels:
1. Eggs
Recent studies reveal that egg protein can significantly increase tryptophan levels in blood plasma, especially yolks.
The yolks are extremely rich in tryptophan, tyrosine, choline, biotin, omega-3 fatty acids, and other nutrients, which are of great health benefits, such as the antioxidant properties of eggs.
2. Spinach
Dark green leafy vegetables, like spinach, are a good source of tryptophan.
Spinach is also a good source of iron. Iron helps the body make healthy red blood cells. Lack of iron in the diet can lead to anemia, low energy, and shortness of breath.
3. Poultry
Poultry like chicken, turkey, and goose contain tryptophan. Lean poultry meats, such as chicken breast, are also high in protein and low in fat.
4. Cheese
Cheese is another great source of tryptophan. Favorite food you might make is mac and cheese, which combines cheddar cheese, eggs, and milk, which are also good sources of tryptophan.
5. Tofu
Soy products are rich sources of tryptophan. You can substitute tofu for almost any protein, almost in any recipe, because it is an excellent source of tryptophan for vegetarians and vegans. Plus, tofu contains calcium, which gives you a great calcium boost.
Among other soy-based products that are a good source of tryptophan is soy milk or soy sauce.
6. Salmon
It's hard to go wrong with salmon, which in addition to being rich in tryptophan, is a good source of omega-3 fatty acids, which are important for health.
The vitamin D present in salmon, along with omega-3 fatty acids, are especially good for helping to maintain strong bones and teeth, good eye function, and healthy skin and muscles.
Salmon also has other nutritional benefits, such as helping to balance cholesterol and lower blood pressure. Eating two servings of fish per week should be enough to get enough tryptophan for most people.
7. Nuts and seeds
The seeds do not contain as much tryptophan as fish, poultry, or eggs. However, all nuts and seeds contain tryptophan. Studies confirm that eating one serving of nuts a day can reduce the risk of cancer, heart disease, and respiratory problems.
Nuts and seeds are also good sources of fiber, vitamins, and antioxidants.
Serotonin and the Importance of Carbohydrates in the Diet
how to produce serotonin naturally
Serotonin is not found in food, but tryptophan is. The protein-rich foods, iron, riboflavin and vitamin B6 tend to contain large amounts of this amino acid. While foods high in tryptophan will not increase serotonin on their own, there is one possible combination that works, "carbohydrates. "
Carbohydrates are one of the body's main sources of energy, causing the body to release more insulin, which promotes amino acid absorption, leaving tryptophan in the blood.
If you mix foods rich in tryptophan with carbohydrates, you could receive a serotonin boost.
Tryptophan in food has to compete with other amino acids to be absorbed by the brain, so it is unlikely to have much of an effect on your serotonin levels. This differs from tryptophan supplements, which contain pure tryptophan and have an effect on serotonin levels.
While they can't compete with supplements, which you shouldn't take without a prescription, the aforementioned foods contain high amounts of tryptophan. The best option to achieve a serotonin surge without using supplements is to eat them frequently, with a serving of healthy carbohydrates, such as rice, vegetables, fruits, oatmeal, bread, and whole-grain pasta.
Foods that contain tryptophan are most effective if eaten with carbohydrates.
Other Ways to Increase Serotonin and Mood
Food and supplements are not the only ways to increase serotonin levels. The following tips can help.
Exercise: Physical activity has benefits for both physical and mental health. It can reduce the risk of depression and provide an immediate mood boost by releasing endorphins, which help to cope with pain or stress.
Sunlight: Light therapy is a common remedy for depression. Research shows a clear relationship between light exposure and serotonin levels. For better sleep, or to improve your mood, take a daily lunchtime walk outside.
Positive attitude: Research shows that approaching life and personal relationships with a positive outlook can significantly increase your serotonin levels.
Intestinal bacteria: Having a healthy gut is vital for the production of serotonin. A high fiber diet to feed healthy gut bacteria plays a key role in serotonin levels through the gut-brain axis. The rich foods probiotics can also be very valuable.source source (1)
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