Serotonin, popularly referred to as the “feel-good” neurotransmitter, regulates mood, emotions, and general wellness. It helps in fighting stress, promotes relaxation, and boosts good sleep. While low serotonin levels are associated with depression, anxiety, and mood swings, balanced levels are, therefore, quite essential for overall mental and emotional health.
https://www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin
Serotonin is a neurotransmitter involved in regulating many physiological and psychological processes in the body. The primary functions include:
Mood-Elevating – Serotonin CNS has been nicknamed the “feel-good” neurotransmitter as it plays a predominant role in the regulation of mood, emotions, and feelings of well-being. There is a direct correlation with the low levels of serotonin with depression, anxiety, and mood disorders.
Sleep Regulation – It plays a role in regulating sleep-wake cycles. It is a precursor of melatonin, the hormone produced by the pineal gland to control sleep.
Appetite Control – It regulates hunger and satiety levels, thus influencing dietary habits and digestion.
Digestive Ability – Almost 90% of the body’s serotonin is found in the gut. Intestinal movement and function are supported with serotonin Memory and Learning- In cognitive function, it has a particular role in the formation of memory Pain Modulation – It modulates pain and may influence both the sensation and management of pain.
Sexual Functioning – Involves aspects of sex, such as desire, arousal, and satisfaction.
Thermoregulation – Among others, including homeostasis, serotonin also affects the coping of body temperature.
Correlation has been established between serotonin imbalances and depression, anxiety, irritable bowel syndrome (IBS), and sleep disorders. Mood disorders can be treated with serotonin reuptake inhibitors meant to increase serotonin levels. Other medications occasionally used as antidepressant drugs include serotonin and norepinephrine re up take inhibitors and atypical antidepressants.
Serotonin – often defined as being the “happy” neurotransmitter; this is an important component of mood, sleep, and overall well-being regulation. Low serotonin levels cause anxiety, depression, and fatigue – a double-edged sword! Fortunately, diet may offer a way to boost the production of serotonin naturally.
food Tips to increase serotonin
Salmon
Rich in omega-3 fatty acids and vitamin D, salmon helps in brain development and improvement of serotonin production. It also contains tryptophan that is a precursor to serotonin, hence a double win for mood improvement.
Make sure to grill the salmon with some herbs or toss it into salads for a healthy meal.
Eggs
Eggs, especially the yolks, are loaded with tryptophan and vitamin B6, both of which are essential for serotonin synthesis. They also provide protein, which helps stabilize blood sugar and energy levels.
Tip: Try boiled or scrambled eggs for breakfast to start the day right.
Turkey and Chicken
Poultry is quite well-known for the tryptophan it contains, which directly aids in the production of serotonin. It is also a good source of lean protein with a role in maintaining muscle health.
Tip: Consider putting roasted turkey or grilled chicken on sandwiches or salads.
Nuts and Seeds
Almonds, walnuts, sunflower seeds, and pumpkin seeds are excellent sources of magnesium, tryptophan, and healthy fats-all of which have been linked to regulating your mood.
Tip: Snack on a handful of mixed nuts or sprinkle seeds on smoothie bowls.
Oats
Oats, a complex carbohydrate, slow down the digestion of glucose, resulting in the regulated secretion of insulin that facilitates tryptophan absorption by the brain. B vitamins in oatmeal are crucial for serotonin production.
Tip: For a serotonin-enhancing breakfast, prepare overnight oats with fruits and nuts.
Bananas
Bananas are rich in vitamin B6, which promotes the conversion of tryptophan into serotonin. They also quickly provide energy because of natural sugars and fibers.
Tip: Use a banana for a mid-afternoon snack or blend it with smoothies.
Dark Chocolate
Dark chocolate contains phenylethylamine, which promotes the release of endorphins enhancing mood. It is also rich in magnesium and helps in serotonin production.
Tip: Use dark chocolate with a minimum of 70% cocoa for essential heart benefits.
Spinach and Leafy Greens
Spinach, kale, and Swiss chard are loaded with folate and magnesium for serotonin production. These greens also combat stress from their antioxidants.
Tip: Toss spinach into omelets, smoothies, or salads.
Beans/Legumes
Chickpeas, lentils, and black beans are rich in tryptophan and complex carbohydrates, which stabilize mood and energy level.
Tip: Prepare chickpea salads or lentil soup for a serotonin-rich meal.
Fermented Foods
Yogurt, kimchi, and sauerkraut contain stomach-healthy probiotics. Since 90% of the serotonin is produced in the gut, proper functioning of the digestive system is essential to maintaining serotonin levels.
Consume foods high in probiotics daily.
Maintaining serotonin levels at their optimum is most important for a happy and healthy life. Though having an exclusive diet will not reverse serious mood disorder and so on, foods which boost serotonin will provide a big boost to one’s mental condition. When combined with regular time outside in the sun, exercise, and controlling stress, one just could be able to become their best self.
Note: Always consult a doctor if you have any prolonged mood changes or depression symptoms.