Serotonin is a feel-good chemical that is released by the brain. This chemical is necessary to feel happiness and lack of this chemical causes depression, anxiety, etc. This article talks about foods that boost serotonin. It will include natural sources, ways, fruits that are rich in serotonin, etc. In the end, you will get to know about different ways through which you can boost your serotonin level.
Are you low today? Do you feel less to no energy to talk or hang out with people? The loss of appetite and mood swings are making your days tough and do you know why it's happening? It's because your serotonin level is low. Serotonin is a chemical that is released by the brain which makes you feel happy. But how can you increase your serotonin level?
In this article, you'll get to know about the foods that boost serotonin naturally and other ways you can increase your serotonin to a good level. So let's start with knowing what serotonin is.
What is Serotonin?
Your mood, appetite, and sleep are controlled by the neurotransmitter called serotonin. The sudden wave of happiness, the joy or excitement you feel is because of serotonin. It is also known as a feel-good chemical that is produced by an amino acid called tryptophan.
If you are feeling sad lately and want to know the reason then it is because your brain is not making serotonin in an optimal amount. But don't worry, here you’ll get to know about the foods that increase serotonin and other natural ways to enhance it.
What are the Foods that boost Serotonin?
There are various foods available through which you can increase your serotonin level. You should include them in your diet because your body doesn't produce tryptophan naturally, you have to induce it through your diet. There are many natural sources of serotonin that you can include in your diet to boost your mood. Some of these foods include:
One of the best sources of serotonin is eggs. They have tryptophan in a good amount and eating it as an omelet with salad is the right way to increase serotonin. Eggs are a great source of tryptophan, which is used to make serotonin in a good amount.
Salmon is a good source of serotonin as it has omega - 3 fatty acids. You can have 2 portions of oily fish which can help a lot in increasing the level, however, if you don't eat meat products then you can eat walnuts or soya as well.
3. Nuts and Seeds
Nuts such as sunflower seeds, pumpkin seeds, and almonds are rich in tryptophan, and including these foods that boost serotonin in your diet will be beneficial for you.
Spinach is also rich in tryptophan. It comes in green leafy vegetables and produces healthy RBCs. Along with enhancing eyesight, eating spinach is food for increasing serotonin levels.
Avoid Foods That Lower Serotonin
We have discussed foods that boost serotonin levels but you should remember that there are certain foods that lower serotonin levels and you should avoid them at any cost. However, you might get attracted by such food items but then you will have to face anxiety and depression in the long run. Here is a list of food or beverages which lower your serotonin levels:
1. High-Sugar Foods
Food that has high sugar content is very bad for your serotonin level. It can cause a sudden increase in your blood sugar level which is harmful to your life. This sudden increase in blood sugar level also causes distress in your body and you might feel depressed. So, you should always say no to food that has high sugar content.
2. Processed Foods
Processed food contains unhealthy fats and sugar which can cause harm to your health. Many people eat processed food these days and this is one of the reasons that people are depressed. Processed food reduces the serotonin level and makes you feel unwell. You should rather include foods that boost serotonin in your diet.
We all know alcohol does not serve any purpose. It just causes harm and this is why doctors always ask to stay away from it. You might feel the calming effect immediately after consuming it but you should know that it decreases your serotonin level in the longer run. People with drinking issues are not happy and this is the reason behind it.
Simple Things That Boost Serotonin
Working out and doing exercise is the best thing you can do to increase your serotonin level. When you work out, release sweat and your body starts responding to the workout. You will always feel satisfied after completing exercise as it helps in leveling up serotonin.
You get vitamin D from sunlight. It is a good source of serotonin as it helps in elevating the mood and reduces depression. The sunlight we get in the morning is the best one as it directly gives Vitamin D to our bones and increases serotonin levels.
Everyone wants peace and relaxation and meditation can be a very useful practice for that. But apart from getting peace, meditation helps in boosting serotonin levels in the brain which gives long-lasting effects. One should meditate for at least an hour daily.
How Can You Get Instant Serotonin Boost?
If you are looking for an instant booster for serotonin then there are various things. They, unlike other methods, will boost your serotonin level instantly and you will be able to work more effectively.
1. Dark Chocolate
Dark chocolate is a very rich source of boosting serotonin. It has a high level of tryptophan and magnesium which helps you in giving a calming effect. When women experience cramps during their menstrual cycle, dark chocolate is suggested to them. It helps in managing mood swings which are again due to the lower level of serotonin. Dark chocolate is included in the foods that boost serotonin.
2. Fruits Rich in Serotonin
Fruits generally don’t elevate your serotonin level but some fruits like banana and pineapple can increase your serotonin level instantly. Having pineapple juice will have a good effect on your mind and you will feel better after having it.
Your brain reacts to smell and which is why you should consider aromatherapy for boosting your serotonin level instantly. These scents include lavender and bergamot which have proved to elevate the mood of people experiencing sadness. Also, we have seen many people using these essential oils or burning scented candles before doing any work, because it creates a positive vibe and elevates serotonin instantly.
Serotonin is very important when it comes to elevating mood, appetite, and sleep. If you are experiencing sadness then it's because your serotonin level is low. You can take suggestions from this article to boost your serotonin level. Here we discussed foods that boost serotonin and other exercises and things which will elevate your mood.
However, we also discussed what you should not do to remain healthy and maintain your serotonin level. By avoiding certain things and adapting natural ways to produce serotonin you can keep a balance on your serotonin level.
If you follow these things daily then there is no chance to experience sadness or dullness. However, if your symptoms are persistent, then you should consult a doctor because nobody can replace the role of a doctor in handling such issues. Be happy and maintain a healthy lifestyle to avoid such issues.
1. What item contains the most serotonin?
Eggs, salmon, and bananas are the foods that boost serotonin.
2. What results in a serotonin deficiency?
Lack of exposure to sunlight, not doing any physical activity, and having chronic stress result in serotonin deficiency.