Best 10 Foods to Boost Serotonin Levels

If you want to get in a better mood, you have to eat foods that boost serotonin. It is a stronger neurotransmitter that is important for sleep, good mood, and appetite.

By having foods that boost serotonin, your central nervous system works well, nurtures a positive mood, and helps in many mental health conditions, all of which help develop resilience.

Key Notes

• Naturally enhances serotonin levels with tryptophan-containing foods like nuts, dairy products, and fish.
• Boost your mood by eating pineapple and leafy greens in your meal.
• Before taking supplements, consult your doctor and avoid caffeine and artificial sweeteners.

The Importance of Serotonin

Serotonin is a neurotransmitter that is present in our gut, platelets, and brain that impacts brain function in different ways. 90 percent of serotonin is present in our gut. The gut-brain axis plays a vital role, such as:

• Memory
• Sleep
• Learning
• Sexual behaviour 
• Body temperature
• Appetite 
• Emotional well-being

The Role of Tryptophan

Our body uses tryptophan and generates serotonin, which is an essential amino acid. The 5 percent essential amino acid tryptophan is used to generate serotonin, which is important for sleep and mood regulations.

Tryptophan Sources

The tryptophan sources are as follows:

1. Fish 
2. Poultry
3. Dairy products
4. Seeds 
5. Nuts

Tryptophan Absorption

The absorption of tryptophan plays a significant role in the generation of serotonin. Here’s the process:

1. It is absorbed within the small intestine.
2. It is then transferred into the bloodstream.
3. It is distributed to various tissues in the body.
4. It passed the blood-brain barrier.
5. It takes part in serotonin production.

Top 10 Foods That Boost Serotonin

These are the top 10 foods that are known to increase serotonin levels. You can add a lighter amount of serotonin to your diet, and it will bring a huge change in your mood, sleep, and health conditions. Here are the foods:

• Poultry
• Seafood and fish 
• Eggs 
• Seeds and nuts 
• Dairy products
• Soy and tofu
• Whole grains 
• Pineapple
• Foods rich in Probiotic 
• Leafy green vegetables

Seafood and Fish 

Seafood and fish have an adequate amount of tryptophan, which is important for enhancing serotonin levels and good for brain health. Some types of fish that have a high levels of tryptophan are:

• Salmon
• Shrimp
• Halibut
• Tuna

Poultry

Chickens are the other best source of tryptophan. The average 6-ounce part of chicken breast has  154 mg of tryptophan, so cooking poultry as part of your regular diet will boost serotonin in the body and help in bodily functions.

Dairy Products

Cheese and milk have significant amounts of tryptophan. Products like yogurt, butter, and ice cream play an important role in the synthesis of serotonin. It also helps in improving your mood.

Seeds and Nuts 

Seeds and nuts are the nutritional powerhouses. They have tryptophan, which is significant for enhancing serotonin levels. Some seeds and nuts with a high percentage of tryptophan are:

• Sesame seeds
• Almonds
• Pistachios
• Cashews
• Black walnuts
• Squash seeds
• Peanuts
• Pumpkin seeds

The use of nuts and seeds in your diet can improve mental health conditions.

Eggs

Eggs are also a great source of tryptophan. One egg has approximately 77 mg of tryptophan. By having eggs in our diet, the level of serotonin increases.

Soy and Tofu

Tofu and soy are sources of tryptophan. One cup of soybean has about 270 mg of tryptophan, while a half cup of tofu has approximately 296 mg of tryptophan. Their high amount of tryptophan increases their serotonin levels. 

Leafy Greens

Green leafy vegetables like spinach are also rich in tryptophan. Nutrients like magnesium and vitamin B help in serotonin generation. Different cooking recipes for green vegetables include:

• Steaming
• Frying
• Boiling 
• Blanching

Pineapple

Pineapples have a high amount of tryptophan. Because of the presence of bromelain, an enzyme that helps in the generation of serotonin.

Foods rich in Probiotics

Fermented foods like kimchi are rich in probiotics, which can enhance gut health and increase serotonin production. The process of fermentation plays an important role in foods that contain probiotic content, enabling important bacteria to: 

• Starches and sugars transferred into lactic acid
• Make an environment that is helpful for the multiplication of these bacteria.
• Automatically leading to the generation of probiotic-rich content foods.

Whole Grains

Whole grains stimulate serotonin production mainly by their presence of carbohydrates, which helps in the absorption of tryptophan by the brain. The foods that are helpful for the production of serotonin include oatmeal and whole-grain bread.

Additional Methods for Boosting Serotonin

There are other natural methods that can help boost serotonin levels, as follows:

• Regular exercise
• Exposure to the sunlight
• Light therapy
• Higher fiber diet 

Things  to Avoid

Here are the foods you should avoid taking: 

• Artificial sweeteners
• Caffeine
• Alcohol 

Advice of Expert

Supplements help boost the serotonin level. Consult your healthcare professionals before taking supplements 

Some supplements known to boost serotonin production include:

• 5-HTP
• SAMe
• Pure tryptophan

Conclusion

Regular exercise and exposure to sunlight are effective ways to naturally boost serotonin levels. It has a positive impact on mood, resilience, mental health and also helps us in healing from medical conditions. One thing you should keep in mind before taking supplements with serotonin-boosting compounds is to consult with a healthcare professional.

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