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Modern-day wisdom and perspicacity dictate we should eat food-sources high in serotonin to get rid of the effects of everyday stresses, boost your mood and stave off distress and burnout. However, do we know the foods that contain serotonin? What are the natural serotonin foods available at our markets? It may surprise you to find there are none! Nourishment does not contain serotonin in essence but contains tryptophan, which is the forerunner amino acid expected to orchestrate the neurochemical transmitter serotonin. We realize we should eat an empowering diet, that will bolster our everyday activities, and on the off chance that it can abandon us feeling more joyful, so much the better!
Foods that increase serotonin
The human body does not produce tryptophan, so we need to ingest high levels of tryptophan in our food-intake, but foods high in tryptophan does not necessarily boost serotonin. As with so many biochemical processes in the body, it is not a simple issue.
Overall health, alertness, and positive moods depend heavily on a balance of neurotransmitters, which requires a robust and balanced consumption first and foremost that contain all the neurochemical building blocks that enable the synthesis and transport of neuromodulators. This mandates amino acids, adequate energy supplies (fats and carbohydrates to form energy-generating ATP molecules) and minerals and vitamins (co-factors in the enzymatic pathways).
Most neurochemicals cannot cross the blood-brain-barrier on their own, as they lack ‘transport mechanisms’, but their precursor amino acid compounds can. This will depend heavily on the relative balance of biochemicals in the brain, not just the amount of forebear amino acids or serotonin boosting foodstuff consumed. Serotonin boosting supplements, however, do not have problems crossing the blood-brain-barrier.
What foods increase serotonin?
Now that we have explained the mechanisms for nutrients to be transmogrified to serotonin precursor amino acids, let us look at the fundamental components of a healthy diet boasting ‘serotonin foods’. Bring your culinary flair to create mouth-watering dishes:
Foods high in tryptophan:
- Turkey – high levels of tryptophan. Other fowl such as goose and chicken breast can deliver it too.
- Salmon – apart from tryptophan, it is an excellent source of omega-3 fatty acids which helps to lower blood pressure and cholesterol balancing. It provides essential vitamin D for muscle function, and strong bones and teeth. Sushi and salmon shashimi are excellent sources.
Approximately two portions of salmon, or other oily fish, will deliver the required amounts of tryptophan. Other types of fish containing healthy fats are mackerel, halibut, and trout. Shrimp is particularly loaded with tryptophan
- Eggs – rich in protein, with the yolks practically bursting with tryptophan and other healthy nutrients such as choline, omega-3 fatty acids, tyrosine, and biotin. Eggs have many anti-oxidant properties to boot! Cobb salad with eggs, tomato, salmon and a rich yogurt dressing could do the trick; or maybe a Salmon Nicoise with Sous Vide!
- Cheese – Made fro processed milk. Use cottage cheese as a side with grilled fish or include it in a frisee salad.
- Spinach, think Kale, bokchoi delivers high tryptophan content.
- Tofu and soybeans – an excellent choice of protein.
- Nuts and seeds – tryptophan-rich, and a stunning wellspring of fiber. Nuts and seeds give cell reinforcements and numerous nutrients. A couple of nuts each day can decrease the danger of respiratory issues and malignant growth. Notwithstanding, you would need to devour huge sums as it doesn’t contain as much tryptophan as creature items.
- Bananas or plantains – whilst they look similar, we mostly consume bananas raw as a fruit, in fruit salad or dessert. Plantains have to be cooked.
- Plums – a fresh fruit, incorporated into salads, or as preserves to accompany high protein dishes such as ostrich steak.
- Pineapple -a major source of bromelain proteins.
- Butternut – We can serve Butternut as a side, in a curry or a lasagne.
- Beets – can be cooked, preserved or used in salads for the full effect.
- Oats – versatile and full of goodness oats is consumed at breakfast as a porridge or muesli or used in baking muffins, cookies, bread. Steel-cut oats and rolled oats have the same amount of the cautery.
Carbohydrates and fat:
The body requires carbohydrates and healthy fats with a high amount of energy building blocks to produce ATP molecules to assist the tryptophan to fabricate serotonin, which is mostly produced in the gut, with small amounts in the brain. Unusually low-carbohydrate and fat diets will not provide sufficient energy for its production.
Enzymatic pathways are a myriad of complex pathways that process nutrients to increase serotonin for example, and vitamins and minerals form an important part of those pathways. Biochemicals from foodstuffs are broken down, synthesized and transported in the appropriate form to organs to perform functions required to grow, thrive and perform tasks. Most western diets have a shortage of these micronutrients, and some people with sensitivity for enzyme polymorphism may react more than others, which will cause mood changes and depression.
Serotonin boosting supplements:
- St John’s Wort, Vitamin B6 and Phenylalanine
- 5-HTP or SAM-e
- Vitamins and minerals including Vitamin B9, C, D; magnesium, zinc, folate
- Nutrition based: Omega-3 Essential Fatty Acids, L-theanine, Curcumin, Probiotics, Garcinia Cambogia or Rhodiola Rosea.
Other natural ways to boost serotonin
When traveling or voyaging, or amid the winter months, an unsettling influence in our melatonin levels could animate craving syndrome. Admission of sweet things invigorates the pancreas to emit more insulin, which will raise tryptophan take-up into the cells, accordingly expanding serotonin, and keep you cheerful for a couple of minutes, however, may prompt corpulence. In ‘baby blues’ postpartum moms the overabundance estrogens levels frequently animate tryptophan to the nicotinic corrosive pathway on the other hand of serotonin prompting wretchedness.
Aside from eating an energizing eating regimen or taking serotonin-boosting supplements, psychological social treatment, reflection, and yoga, practicing in nature and getting enough rest can add to conditions that enable the union of adequate serotonin to keep the basic synapse balance. Once in a while, patients require drug therapy.