7 Foods That Increase Production Of Serotonin

Photo credit: Pixabay

Photo credit: Pixabay

When excess or deficiency of the neurotransmitter occurs it causes physical and mental disorders, so when serotonin levels are balanced there is a sense of satisfaction and mental relaxation. Low levels of serotonin can cause headaches, obsessive worrying condition, changes in appetite and incorrect perception of pain. These seven super foods will increase production of serotonin:

1. Nuts and seeds

Seeds and nuts are extremely important in the human diet, because they contain a high percentage of protein, minerals and vitamins, enzymes, fats, etc. Another important element they contain is tryptophan, which promotes well being by increasing the production of chemicals in the brain (serotonin, melatonin) that make you feel good.

Nuts are the most valuable source of minerals such as copper, magnesium, selenium, and seeds contain a high percentage of phosphorus. Seeds and nuts are high in Omega 3 fatty acids which improve the work of good cholesterol and protects the heart, and they are essential for the proper functioning of our body. So when you want to nibble something this is the right choice, all you have to do is replace your unhealthy snacks with nuts and seeds.

Photo credit: Pixabay

Photo credit: Pixabay

2. Salmon

Salmon is a great food which helps improve the mood, because it also contains high levels of tryptophan, which boosts the production of serotonin. Due to a large share of omega-three fatty acids, salmon is very good for the heart, while at the same time it can help with depression, anxiety, anger, irritability and similar conditions.

That’s why experts recommend eating fish at least three times a week. Many plants also contain valuable omega-three fats, but experts point out that special form of these fats in fish have special impact in mood boosting. Salmon is rich in vitamins A, B and D, minerals, calcium, iron, phosphorus and selenium, which are important for the development of tissue, hair and nails. Besides this, other important elements can be found in salmon like bioactive peptides, especially calcitonin which strengthens bones.

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Photo credit: Pixabay

Photo credit: Pixabay

3. Eggs

Eggs, along with milk, are one of the most basic foods that have fed numerous generations of people. Eggs contain almost every single vitamin and mineral in small or large quantities.

They are among the most nutritious foods in the world, and they are quite light as well, one egg has only 77 calories. Because lecithin, an essential component that feeds the brain and improves the memory, they have a positive effect on our concentration. Eggs also contain tryptophan as well as tyrosine, another amino acid that plays an important role in the production of several transmitters in the brain, including serotonin. Scientist say that you can eat them in any way you like, but just like anything else, don’t go overboard.

Photo credit: Pixabay

Photo credit: Pixabay

4. Tofu

Tofu is another food that increases serotonin levels, which is particularly appealing to vegans and vegetarians. Tofu is an excellent substitute for proteins that we get from meat and all soy products are rich sources of tryptophan and tyrosine.

It has been shown that tofu can lower high blood pressure and elevated levels of LDL cholesterol, while at the same time it can strengthen the heart and circulatory system, and reduce the risk of breast and prostate cancer. People who care about their health and fight against excess weight, should put this food at their menu, because soy cheese has very few calories and contains no cholesterol. Tofu is a food that does not contain gluten, needless to say that it is an excellent source of protein, iron and calcium.

Photo credit: Pixabay

Photo credit: Pixabay

5. Turkey

The main advantages of white meat when it’s compared to red are lower calorific value and lower saturated fat and cholesterol. Therefore, the white meat is recommended for people suffering from cardiovascular diseases, and those who want to reduce fat intake through diet.

It should be noted that the turkey meat is easier to digest than red meat and that is why this meat is used in the diet of children and elderly people. Turkey is rich in protein and is a good source of niacin, vitamin B6, selenium and phosphorus. It also contains a large proportion of tryptophan – an amino acid from which melatonin it is synthesized, in addition to serotonin, this hormone is involved in regulation of the sleep cycle.

Photo credit: Pixabay

Photo credit: Pixabay

6. Pineapple

Pineapple is one of the 126 healthiest foods in the world. In addition to minerals and vitamins, pineapple is rich in some less known micronutrients which are essential for a healthy body. It contains bromelain, a digestive enzyme that helps in digestion and reduces bloating. Bromelain is found only in fresh pineapple because the heat treatment destroys it.

One cup of raw pineapple has 1.55 milligrams of manganese, which is essential when it comes to developing strong bones and connective tissue. Pineapple can play a role in maintaining the health of cells. It contains vitamin C and vitamin A, these compounds protect cells against threats of destructive carbons better known as free radicals and help in the recovery of damaged cells. A lot of damaged cells can lead to premature aging and the development of various diseases.

Photo credit: Pixabay

Photo credit: Pixabay

7. Cheese

No matter what kind of cheese you like to eat, it will do good to your body. Cheese is still not sufficiently appreciated as a healthy food, but that does not diminish its effectiveness.

According to the experts, cheese strengthens bones and teeth, facilitates pregnancy and PMS symptoms, heals the skin and protects against cancer. Cheese is another food that is an excellent source tryphothan and rich in nutrients, protein and calcium. In addition, the milk products contain phosphorus, zinc, vitamin A, riboflavin and vitamin B12. Since it is rich in calcium and vitamin B, cheese is a great food for bone health, and it is especially recommended for children, older people, pregnant women and nursing mothers. Also, vitamin B in cheese helps calcium absorption.