THE 10 FOODS THAT PRODUCE THE MOST SEROTONIN - GEOGRAFÍA - 2024

More and more importance is being given, not only to the cult 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. The 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 its production by the body, due to a series of biochemical processes. But serotonin is not found directly in what you eat.

What is serotonin?

Serotonin is popularly known as a hormone secreted by the human body. However, more specifically, serotonin is a neurotransmitter monoamine, that is, a neurotransmitter.

This means that serotonin is a chemical synthesized in the brain that performs a large number of activities in the central nervous system.

The main difference between neurotransmitter and hormone lies in the parts of the body 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 enterchromaffin cells of the gastrointestinal tract.

Within the central nervous system, serotonin acts as a nerve impulse neurotransmitter, with the neurons in the raphe nuclei being the main source of release.

The nucleus of the raphe is a set of neurons located in the brain stem, a place from which the cranial walls start.

The axons of neurons raphe nuclei, that is, the parts of neurons that allow information to be transmitted, establish important connections with critical areas of the nervous system.

Regions such as the deep cerebellar nuclei, the cerebral cortex, the 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 the 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

Mutton

In addition to a basic food group of the daily diet, it has carbohydrates necessary for the brain to be able to absorb tryptophan, lean meat (chicken, turkey, rabbit) is especially rich in tryptophan.

3 eggs

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, yogurt, milk, etc., can be added to our daily diet. There are many types of cheeses that are very useful for boosting serotonin: cheddar, soy or Swiss cheese are good examples.

5-Legumes

For those vegetarians or vegans, they may be inclined to take legumes to raise serotonin levels. Soybeans or peanuts are probably the foods with the most tryptophan, about 532 mg per 100 grams.

6-Cereals

Wheat, oats, corn, rye, is another good way to include this important amino acid in our daily diet.

7-Nuts

The fruits not only help to produce serotonin, they are also rich in magnesium, a powerful anti-stress agent: pistachios, cashews, almonds, etc. are easy to combine in any balanced diet.

8-Fruits

Fruits are essential, their high amount of vitamins, calcium, magnesium etc. make them indispensable. There are two fruits in particular whose composition in tryptophan is greater: pineapple and banana, also called fruits of happiness

9-Vegetables

Rich in carbohydrates, a vegetable protein source, chickpeas, asparagus or spinach have a good amount of tryptophan in their composition

10-Chocolate

Chocolate is the food par excellence that we usually eat to feel better; It contains large doses of tryptophan, especially the darker the chocolate, the greater the quantity.

You will see that the production of serotonin needs a good combination of foods, within a balanced diet. Bananas, chocolate and eggs are especially rich in tryptophan.

Serotonin and depression

There are numerous researchers and studies that claim that an imbalance in serotonin levels can lead to depression. The scientific work entitled “Role of serotonin in the pathophysiology of depression: focus on the serotonin transporter from the Department of Psychiatry and Behavioral Sciences at the Emory School of Medicine, Atlanta deals with 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 states. The main conclusions have been:

Depressed patients significantly reduce the levels of 5-hydroxyindoleacetic acid (5-HIAA), the main metabolite of serotonin (5-HT).

Decrease in the amount of tryptophan in the plasma in patients with depression.

Serotonin antidepressant treatments work effectively in those patients with low levels of tryptophan.

In short, the popular idea, of the importance of serotonin in moods, is more than real. Low serotonin levels are associated with mental disorders or imbalances: migraines, aggressiveness, insomnia, etc.

It is worth mentioning that in people without any type of diagnosed disorder, the increase in serotonin helps to feel better, more relaxed, with confidence and enhances 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.

Faced with any other mental disorder, it is convenient to go to a specialist, to be diagnosed and treated correctly.

You already know how to boost the happiness hormone. What other foods do you know that stimulate serotonin production?

References

1. “Role of serotonin in the pathophysiology of depression: focus on the serotonin transporter from the Department of Psychiatry and Behavioral Sciences, Emory School of Medicine, Atlanta.
2. Rapid depletion of tryptophan serum, brain tryptophan, serotonin and 5-hydroxyindoleacetic acid by a tryptophan-free diet ”Institute of Pharmacology and Nutritional Psychology, University of Cagliari, Italy.