Increasing importance is being given not only to the worship of the body but to the care of the mind. And it is completely normal, because both areas are interrelated and you have to take care of them to have a true well-being and health.
In this article I will show you a list of 10 Foods that produce serotonin , Which will give you a better quality of life and more well-being. Food that stimulates the production of this neurotransmitter will allow you to improve your well-being.
On the other hand, it is important to clarify a doubt. Are there foods rich in serotonin? There are foods that stimulate their production by the organism, due to a series of biochemical processes. But serotonin is not directly found in what you eat.
What is serotonin?
Serotonin Is popularly known as a hormone that secretes the human body.
More specifically, however, serotonin is a monoamine neurotransmitter, i.e. a neurotransmitter.
This means that serotonin is a chemical synthesized in brain Which carries out a large number of activities in the Central Nervous System .
The main difference between neurotransmitter and hormone lies in the parts of the organism in which they act.
It occurs mainly in the brain regions and in some parts of the body.
Specifically, this monoamine is synthesized in the serotonergic neurons of the central nervous system and in the entercromaffin cells of the gastrointestinal tract.
Within the central nervous system, serotonin acts as a neurotransmitter of the nerve impulse, with the neurons of raphe nuclei being the main source of release.
The nucleus of rafe is a set of neurons located in the brainstem of the brain, a place from where the cranial stops.
The axons of neurons, the nuclei of the raphe, that is, the parts of neurons that transmit information, establish important connections with crucial zones of the nervous system.
Regions such as deep cerebellar nuclei, cerebellar cortex, spinal cord , The thalamus, the striatum, the Hypothalamus , The hippocampus or the amygdala Are connected thanks to the activity of 5-HT.
10 foods that help increase serotonin levels
1-Blue Fish
Specifically blue fish; Mackerel, anchovies, tuna, sardines, etc. are good examples of blue fish with large amounts of tryptophan. It also has omega3 very beneficial for blood pressure.
2-Meat
In addition to a basic dietary group of the daily diet, it possesses carbohydrates necessary for the brain to be able to absorb tryptophan, lean meat (chicken, turkey, rabbit) is especially rich in tryptophan.
3 eggs
The eggs Are an ideal complement to add tryptophan and, consequently, serotonin to our body. The yolk is especially rich in tryptophan.
4-Dairy Products
Cheese, milk yogurt etc, can be added to our daily diet. There are numerous types of cheeses very useful for boosting serotonin: cheddar, soy or Swiss cheese are good examples.
5-Legumes
For those vegetarians or vegans may be inclined to take vegetables to raise serotonin rates. Soy or peanuts are probably foods with more tryptophan, about 532 mg per 100 grams.
6-Cereals
Wheat, oats, rye corn, is another good way to include this important amino acid in our daily diet.
7-Nuts
The fruits not only help to produce serotonin, in addition they are rich in magnesium, potent anti-stress agent: pistachios, cashews, almonds etc. are easy to combine in any balanced diet.
8-Fruits
Fruits are essential, their high amount in vitamins, calcium, magnesium etc make them indispensable. There are two fruits in concrete whose composition in tryptophan is greater: pineapple and banana, also called fruits of happiness
9-Vegetables
Rich in carbohydrates, source of vegetable protein, chickpeas , Asparagus or spinach have a good amount of tryptophan in their composition
10-Chocolate
The chocolate Is the food par excellence we usually take to feel better; Contains large doses of tryptophan, especially the darker the chocolate the greater quantity.
You will see that the production of serotonin needs a good combination of foods, within a balanced diet. Banana, chocolate and egg are foods, especially rich in tryptophan.
Serotonin and Depression
There are numerous researchers and studies that claim that an imbalance in serotonin levels can lead to the Depression . The scientific paper entitled"Role of serotonin in the pathophysiology of depression: focus on the serotonin transporter", Department of Psychiatry and Behavioral Sciences, Emory School of Medicine, Atlanta discusses the influence of serotonin on depressive processes.
The study of serotonergic neuronal function in depressed patients has shed light on the close relationship between serotonin and mood. The main conclusions were:
Depressive patients significantly reduce the concentrations of 5-hydroxyindolacetic acid (5-HIAA), the main metabolite of serotonin (5-HT).
Decreased amount of tryptophan in plasma in patients with depression.
Serotonergic antidepressant treatments work effectively in patients with low levels of tryptophan.
In short, the popular idea of the importance of serotonin in moods is more than real. Low levels of serotonin are associated with mental disorders or imbalances: migraine, aggression, insomnia, etc.
It is worthy to mention that in people without any diagnosed disorder, the increase of serotonin helps to feel better, more relaxed, with confidence and power self-esteem.
Exercise, learning to relax and a good balanced diet with foods rich in tryptophan is the ideal solution to eliminate episodes of stress, pessimism or sadness in our thoughts.
Before any other mental disorder it is advisable to go to a specialist, to be diagnosed and treated correctly.
You already know how to encourage the hormone of happiness. What other foods do you know that stimulate the production of serotonin?
References
- "Role of serotonin in the pathophysiology of depression: focus on the serotonin transporter of the Department of Psychiatry and Behavioral Sciences, Emory School of Medicine, Atlanta.
- Rapid depletion of serum tryptophan, brain tryptophan, serotonin and 5-hydroxyindoleacetic acid by a tryptophan-free diet"Institute of Pharmacology and Nutritional Psychology, University of Cagliari, Italy.
- Image source.