Serotonin is a natural neurotransmitter and, responsible for mood regulation, is the main factor associated with good mental health indicators. While some people may need to regulate serotonin levels, others may use certain foods that help increase its production. Here are 7 foods that can improve mood and increase serotonin levels in the body.
Eggs are a natural source of serotonin
Eggs are a great source of Tryptophan, an essential amino acid that helps the body to produce serotonin. Eggs are also rich in omega-3 fatty acids, biotin, choline and thyrosine, all of which contribute to the overall health of the body. When drinking eggs, it is important to keep in mind the yolk, because it is the highest amount of triptophan.
Cheese – a delicious serotonin magnifier
Cheese, especially hard cheeses such as Parmesan, Gouda and Cheddier, are also a great source of Tryptophan. In addition, the cheese gives the body calcium and protein that maintains bone health and gives a feeling of satiety. This is a great choice not only to increase serotonin levels, but also to the overall well -being of the body.
Soy products – a vegetarian source of serotonin
Soya products such as tofu are a great source of triptophan and other essential amino acids. Tofu can be used in a variety of dishes, so even vegetarians or vegan diet keepers can benefit from these products. Some Tofu manufacturers enrich their products with calcium, which further strengthens the bones.
Salmon-more than just omega-3
Not only does salmon help increase serotonin levels, it also contains a lot of omega-3 fatty acids, vitamins D and other trace elements that maintain healthy bones, skin and muscles. Salmon also helps control cholesterol levels and lower blood pressure, making it a great choice for both mood and overall health.
Nuts and Seeds – Small Energy Charfire
All nuts and seeds are good sources of triptophan. In addition, they are a great source of fiber, vitamins and antioxidants. Regular consumption of nuts and seeds can reduce the risk of heart disease and improve lipid and apolipoprotein profiles. However, it is important to remember that the nuts are high in calories, so it is recommended to use moderately.
Turkey – a full protein with tryptophane
Turkey, like other animal proteins, is a full source of protein, which has all nine essential amino acids, including tryptophan. This is a great choice to increase serotonin levels and maintain overall health.
Serotonin and food: How does it work?
Although Tryptophan is not a magical substance that will immediately increase the amount of serotonin and improve the mood, it can help, especially when combined with carbohydrates. Carbohydrates promote insulin release, which helps amino acids enter the bloodstream and maintain tryptophan longer. However, this effect is temporary and the use of foods rich in tryptophan will not always ensure long -term mood stability, especially if you have chronic diseases such as depression.
Other ways to increase serotonin levels
In addition to food, there are other ways to increase serotonin levels. Physical activity, sunlight, probiotics and prebiotics – all of which can be positively affected by serotonin production. For example, light therapy and natural sunlight are often used to combat seasonal depression and can increase serotonin levels.
Source: tsn.ua
Photos associative © canva.
