Increase Serotonin Naturally: Foods To Be In A Good Mood
Serotonin deficiency, a neurotransmitter that functions at the brain level, may cause various issues, including anxiety, misery, and melancholy. This hormone is made up of tryptophan, an amino acid that we must regularly consume to feel better and have better physical and mental health. As a result, there are several foods that might help you naturally enhance serotonin.
Serotonin is directly linked to the regulation of emotions and mood, but it also plays a role in maintaining energy and being more active on a regular basis. It also controls body temperature, regulates sexual desire, and regulates hunger because it provides a sensation of fullness.
To this, we must add that, in conjunction with other neurotransmitters (such as dopamine and norepinephrine), it aids in the activation of mechanisms that regulate stress, anxiety, and aggression, as well as the secretion of other hormones like melatonin, which regulates circadian rhythms and sleep, among other things.
For all of these reasons, it is known as the “happy hormone,” since when it is at its peak, it produces feelings of well-being, relaxation, and contentment, as well as increased attention and good humor. As a result, if the levels are low, negativity, pessimism, irritability, difficulties going asleep or having a deep sleep, and frequent nightmares are more likely.
Men produce 50% more serotonin than women, thus the latter are the ones who need to pay special attention to their food.
Stress, hormonal changes, and diabetes are all linked to lower levels of this hormone, but a diet low in tryptophan is the most common cause. In addition to a healthy diet, we may boost our serotonin levels by engaging in regular exercise and other stress-reduction activities like meditation, mindful breathing, and yoga.
We must incorporate foods high in tryptophan, one of the eight necessary amino acids and also the least plentiful, in our diet to have a better mood throughout the day. To maintain balance and enhance serotonin levels, an adult requires at least 250 mg per day.
According to research conducted by Binghamton University in New York, older persons who ate less carbs and more fruit had fewer bouts of despair and anxiety, indicating that eating a well-balanced and nutritious diet is also important for our mental health.
In addition to meals high in tryptophan, a diet rich in vitamins C, B1, B6, B9, and B12, calcium, and zinc is required to promote tryptophan conversion to serotonin. But first, let’s look at the meals that will help us start the day with greater energy and a sense of well-being, allowing us to be more positive and stronger as we confront each day.
They contain a lot of tryptophan. Many youngsters drink a glass of milk before bed, which is a good idea since it makes it easier to go asleep. In addition to tryptophan, milk, eggs, and cheese are high in vitamin D, promoting serotonin production.
Despite the fact that many people formerly thought it might raise cholesterol levels in the blood, it is a highly full and healthful diet. They include a lot of tryptophan, as well as high-quality proteins, minerals, and vitamins that our bodies need to operate properly.
Another excellent dish for elevating one’s mood. Salmon, sardines, cod, and tuna are high in omega-3 polyunsaturated fatty acids, which are necessary for tryptophan production.
Carbohydrates aid in the conversion of tryptophan to serotonin, and they also provide a strong supply of B vitamins. Include them in breakfast foods such as whole wheat toast or whole grain oats.