Foods to increase serotonin (naturally)
There are some foods such as bananas, salmon, bones and eggs that are rich in tryptophan, an amino acid that is involved in the process of serotonin production in the brain, a neurotransmitter that contributes to the feeling of well being and happiness .
This is due to the fact that serotonin helps to control mood changes, regulates the sweat cycle, maintains mental health, reduces anxiety and intervenes in the regulation of appetite, because its deficiency has been related to mood disorders, like depression and anxiety, as well as insomnia, lack of memory, aggression and food disorders. Know more about serotonin.
Asimism, other nutrients that have also been related to mood and serotonin are calcium, magnesium and probiotics, which is why they should be included in a balanced and healthy diet together with foods rich in tryptophan.
Foods rich in tryptophan
To contribute to the feeling of happiness and happiness, it is important to include in the diet some foods rich in tryptophan, these are:
- proteins, such as queso, pollo, pavo, salmon and huevos;
- fruits, como la banana, el aguacate and la piña;
- Dry fruits, como las nueces, maní or cacahuates, marañón or merey y nuez de Brasil;
- Vegetables, cereals and tubers, such as coliflor, broccoli, birdseed, remolcha or betabel, guisantes and papa;
- soya and its derivatives.
In addition, other foods such as spirulina, wakame, cacao and cinnamon also help to increase serotonin naturally. Know more about the amino acid tryptophan.
Foods rich in magnesium and calcium
Magnesium and calcium are minerals that play an important role in brain function and mood, and whose deficiency has been related to a greater risk of depression. Calcium is another micronutrient that
Some examples of foods rich in magnesium and calcium are: queso, nuts, berro, goji berries and beans. See other foods rich in magnesium and calcium.
Some studies have shown how the state of the intestinal microbiota can influence behavior and mood, as well as its effect on tryptophan and serotonin metabolism.
For this reason, it is believed that the consumption of foods rich in probiotics such as natural yogurts, kefir or kombucha, for example, could improve serotonin levels and improve mood and well-being.
See other probiotic foods and their benefits for the body.
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