Diet is not the only answer to mental health but it can help enormously in nurturing brain chemistry. (Picture Credit: Pexels)
Serotonin is essential for mood, sleep and emotional stability. It’s not a cure for mental health issues, but there are some foods that can naturally support serotonin production. Eating these foods will surely lead you to a happy and clarity-filled life.
Known as the “feel-good” neurotransmitter, serotonin is responsible for regulating mood, appetite, sleep and emotional well-being. When serotonin is balanced, you feel calm and happy, mentally clear with an even temper; when it’s low – then depression, anxiety and sleepless nights are not far off. Though serotonin is found primarily in the brain and gut, its production relies heavily on nutrients from the food we consume.
“Diet is not the only answer to mental health but it can help enormously in nurturing brain chemistry. Some foods contain tryptophan — an amino acid the body uses to make serotonin— as well as vitamins, minerals and healthy fats that help the brain use this nutrient efficiently,” says Dr. Arun Narang, Senior Consultant, Psychiatry & Nutritional Neuroscience Specialist at Felix Global.
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Knowing what foods help serotonin production is powerful knowledge that can allow you to make wiser decisions when it comes to eating for mental health.
Eggs
Eggs are rich in tryptophan, the amino acid required to form serotonin. They also have B vitamins and a great source of protein for good brain health and steady energy. Regular consumption of eggs could potentially help maintain good mood balance and likely improve mental focus and overall emotional wellbeing.
Fatty Fish
Fatty fish – the likes of salmon, sardines and mackerel – are high in omega-3 fatty acid, an important element in communication between brain cells. Omega-3s support neurotransmitter function and may improve serotonin activity. It’s no wonder that eating fatty fish regularly has been associated with improved mood, lower inflammation and even better mental health.
Nuts and Seeds
Almonds, walnuts, flaxseeds and pumpkin seeds may be low in tryptophan but you will find that they still contain the substance along with magnesium and other healthy fats. These nutrients are important because it supports the production of serotonin and decrease symptoms of stress. Tossing a small handful of nuts into your meals or snacks may help maintain emotional equilibrium and steady energy levels throughout the day.
Bananas
Bananas contain vitamin B6 which is needed to convert tryptophan into serotonin in the brain. They are also a natural source of carbs, which assists in tryptophan’s ability to cross the blood-brain barrier. This pairing is what makes bananas an easy snack to have on hand when in need of mood support, especially when mood-related fatigue or irritability is present.
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Dark Chocolate
It offers antioxidants that benefit the health of your brain. Eat a little bit of dark chocolate (high cocoa content) if you’re feeling low on mood and don’t want to have too much sugar.
Fermented Foods
Fermented foods such as yogurt, kefir, sauerkraut and kimchi are beneficial for a healthy gut microbiome. Because so much serotonin is made in the gut, keeping the gut healthy is key to tending mood. Fermented foods can promote emotional stability and lessen anxiety.
Leafy Green Vegetables
Leafy greens, like spinach, kale and swiss chard are also high in folate and magnesium — nutrients tied to better mood and lower risk of depression. It is these vegetables that look after our brain functions and keep stress-hormones in check, so they are a crucial part of any serotonin supportive diet.
Whole Grains
Complex carbs found in whole grains such as oats, quinoa, brown rice help keep the blood sugar levels stable. Healthy blood sugar enables a stable level of serotonin in the brain. Whole grains are also full of fiber and B vitamins, which help regulate mood and provide long-lasting energy.
FAQs on how serotonin helps:
Q. What is serotonin?
Serotonin is a neurotransmitter that helps regulate mood, sleep, appetite, and overall emotional well-being.
Q. How does serotonin improve mood?
It promotes feelings of happiness and calm, helping reduce stress, anxiety, and symptoms of depression.
Q. Does serotonin help with sleep?
Yes, serotonin helps regulate the sleep–wake cycle and is a precursor to melatonin, the sleep hormone.
Q. Can serotonin support digestion?
Yes, it plays a key role in gut movement and digestion, as most serotonin is produced in the gut.
Q. How can serotonin levels be increased naturally?
Regular exercise, sunlight exposure, balanced diet, and adequate sleep can help boost serotonin levels naturally.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.