For a fulfilling life, a positive mood and emotions are important. They help us sail through challenges and make every passing moment enjoyable. Do you know there is a neurotransmitter in the body that does just that? Serotonin is a chemical that enhances mood. Not just that, it also promotes healthy sleeping patterns. The good news is, serotonin is made of an amino acid called tryptophan, which can be consumed through diet. So, what are the foods that can boost serotonin? For an answer to this question, Onlymyhealth spoke to Sreemathy Venkatraman, a gut health practitioner & wellness nutritionist and the founder of ‘Mitha Aahara-Eat to Live’.
Foods To Boost Serotonin Levels
“Serotonin is a neurotransmitter that enhances mood and improves sleeping patterns,” said Sreemathy. There aren’t specific foods that increase serotonin’s supply in the blood, she said. However, this chemical is made of tryptophan, an amino acid, which is contained in several protein-rich foods. Hence, foods you can eat to increase your serotonin levels include:
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- Eggs
- Fish
- Meat
- Chicken
- Nuts
- Dairy products
A thing that should be noted here is that when you eat these foods, a very faint amount of tryptophan enters the brain. It is because several amino acids fight off each other to enter the brain. When you eat carbohydrates-rich food, your body releases insulin. It increases the absorption of tryptophan and leaves a high amount of it in the blood, thus boosting serotonin levels. Also, sunlight and vitamin B6 promote the conversion of tryptophan into serotonin.
Also read: Overdose Of Medication May Lead To Serotonin Syndrome. Know Its Symptoms And Causes
Other Ways To Boost Serotonin Levels
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So, you can boost your serotonin levels by eating these protein-rich foods. However, it is not the only way you can do it. Here are some other ways you can get a boost of serotonin in your body:
- Since sunlight promotes the conversion of tryptophan into serotonin, hence spend some time in the sun. Getting enough sunlight is also linked to better sleep quality.
- Exercising is another way you can do it. The workout-induced fatigue promotes tryptophan in the brain, which, in turn, increases the levels of serotonin. Sreemathy recommends cardiovascular exercises for the same. Some options include walking, jogging, cycling, dancing, playing a sport, swimming, etc.
- It’s a popular opinion that eating turkey and bananas can boost serotonin, which is wrong.
- Maintaining gut health is also crucial for a serotonin boost. You can do it by having a high-fiber diet, eating probiotics, chewing the food properly, managing stress, and staying hydrated.
- According to Sreemathy, meditation is another way to boost serotonin levels. It also induces calmness, relieves stress, and is good for overall health and well-being.
- Eat a healthy and balanced diet that contains enough tryptophan.
Hence, serotonin can act as an important neurotransmitter for your mental health and well-being. There are several food options available that can promote the levels of this chemical. Other than that, you must focus on exercise and meditation. Taking care of gut health, staying hydrated, and getting enough sunlight are other ways to boost serotonin in the body.
(With inputs from Sreemathy Venkatraman, a gut health practitioner & wellness nutritionist and the founder of ‘Mitha Aahara-Eat to Live’)
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