We all want to feel better, we all want to be happier, and we all think that the solution has to be a challenging one. What if I told you that something you already do every day could be the solution? You guessed it, the answer is to eat! A few small changes in your diet can have unbelievable results on your mood. Including foods that support serotonin production in your diet can improve your mood and overall mental health. I promise you’ll be on your way to the grocery store as soon as you find out how these foods have a positive effect on your mood!
Understanding Serotonin
Serotonin is the most commonly discussed neurotransmitter when it comes to mental health as it plays a crucial role in regulating mood, appetite, and sleep. Many consider it the “feel-good” neurotransmitter as it is associated with feelings of happiness and well-being.
Even though there is no certain evidence that low levels of serotonin lead to depression and anxiety, it has been shown that low serotonin levels can cause a lowered mood state in some individuals. In this case, boosting serotonin levels in the brain can have positive results for many people with mood problems. Although there are many natural ways to increase serotonin in the brain, here we will talk about how we can increase it through food.
To increase serotonin in the brain, we need to focus on foods containing tryptophan. Tryptophan is an essential amino acid that is converted into serotonin in the brain. Our body can not produce this amino acid naturally. Fortunately, a variety of protein-based foods contain it, such as meat, dairy, fruits, and seeds. Incorporating these foods into your diet results in increased serotonin production. By contributing to the normal functioning of serotonin, it can have positive effects on your mood, energy levels, and overall mental health.
Let’s now take a closer look at these foods!
12 Foods That Boost Serotonin
1. Eggs
If you are one of those who can’t have breakfast without eggs, I have good news for you! Protein-rich eggs are one of the first sources of tryptophan that comes to mind.
Besides tryptophan, eggs contain a number of vitamins and minerals that are very important for your health, such as vitamin B12, which is essential for nerve function, and choline, which is important for memory and cognitive function.
To get these nutrients, don’t forget to keep the yolk!
2. Salmon
Salmon is known to have many health benefits. In this case, it did not surprise us and made it to this list with its high tryptophan content. It is also worth remembering that it is a very good source of omega-3 fatty acids, which play a crucial role in brain function, including the production of neurotransmitters like serotonin.
3. Turkey
Turkey is another great food choice for boosting serotonin levels because it is rich in tryptophan. In addition to providing tryptophan, turkey is also a good source of other brain-healthy nutrients, including vitamin B6 and zinc. Vitamin B6 is essential for the production of neurotransmitters like serotonin, while zinc is important for brain function and can help improve mood and cognitive function.
4. Cheese
Cheese is another important source of tryptophan. Especially cheddar cheese is one of the highlights in this regard. In addition to tryptophan, cheese is also a good source of calcium, which has been shown to lower perceived stress and increase mood scores.
5. Nuts
Nuts are a great source of healthy fats and contain high levels of tryptophan. Along with tryptophan, nuts are also a good source of other nutrients which promote brain health, including omega-3 fatty acids, vitamin E, and magnesium. If you are a snack person, now you know what you will eat next time! Also, adding them to salads or using them as a topping for oatmeal is a great option.
6. Seeds
Seeds are also a great source of tryptophan that helps you boost your serotonin levels. Squash, pumpkin, and chia seeds are especially popular for their high levels of tryptophan. They are an excellent choice for vegetarians and vegans as a protein and healthy fat source.
7. Dark Chocolate
There are very few people that chocolate can’t make happy. I am sure knowing that it contains high amounts of tryptophan will make you even more happy. Moreover, it contains antioxidants and flavonoids that can help reduce inflammation and improve heart health.
But it is very important to consume it in moderation due to the sugar content. Otherwise, you may encounter more harm than benefit. Also, dark chocolate with a high cocoa content is the best choice as it contains more beneficial compounds than milk chocolate or white chocolate.
8. Tofu
Tofu is a great plant-based protein source with a high amount of tryptophan, making it a favorable choice for vegans and vegetarians. You can also increase your intake of tryptophan by including other soy products like edamame in your diet.
9. Spinach
Spinach is a leafy green vegetable rich in many important nutrients, including tryptophan, making it a great serotonin booster. Spinach is also high in nutrients that promote general health, such as vitamins A, C, and K, as well as folate, iron, and magnesium. These vitamins and minerals are crucial for sustaining good mood and brain function.
10. Oats
Oats are also a good plant-based alternative and stand out for their tryptophan content. In addition, oats, which contain a lot of soluble fiber, will provide you with a healthy digestive system. As much as I love oatmeal, my favorite is to put some oats and a little spinach in my omelet. With these three ingredients, your serotonin charge is ready!
11. Pineapple
Pineapple is another significant source of tryptophan, it also contains other nutrients that can enhance your mood. It contains bromelain, an enzyme that has anti-inflammatory properties and is shown to be beneficial in reversing anxiety-like and depressive-like behaviors. Remember that you will get the most benefit from freshly cut pineapple.
12. Fermented Foods
Fermented foods are known to provide tryptophan and increase serotonin in the body. They are also rich in probiotics, which are beneficial bacteria that promote gut health. The gut and brain are connected, and studies have shown that the gut microbiome profile differs in individuals with mood disorders compared to healthy individuals. Thus, balancing your gut microbiome through fermented foods might lead to an improved mood.
How To Get Maximum Benefits?
Now you have a list of foods that can help increase your serotonin levels. And how should you incorporate them into your diet? To get the maximum benefit from tryptophan in foods, you should consume these foods together with carbohydrates.
Carbohydrates are required for tryptophan processing because they contribute to boost insulin levels, which in turn helps eliminate other amino acids from the blood circulation. This allows tryptophan to reach the brain more easily, where it can be converted to serotonin.
Research has found that carbohydrates have the ability to increase tryptophan ratio in the plasma and have a positive effect on performance and mood under stress.
When adding these serotonin-boosting foods to your menu, you can choose to enjoy these carbs like oatmeal and whole grains alongside them.
The way you cook can affect the tryptophan content in food. Most of the tryptophan content in food can be preserved when cooked at a low temperature and for a short period of time. Thus, you should avoid overcooking or burning your food.
Other Ways To Increase Serotonin Naturally
Exercise. Research has shown that exercise can increase serotonin activity in the brain, leading to improvements in mood and mental health. You can try regular aerobic exercise to benefit from its antidepressant-like effects.
Natural light. Exposure to light is another natural factor that triggers serotonin release. Try to get some daylight every day to improve your mood. The more you are exposed to light, the more serotonin is released.
Meditation. Research has found that long-term meditation increases serotonin levels, leading to lower levels of stress and higher levels of relaxation.
Featured Photo by Annie Spratt on Unsplash
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