Serotonin is a chemical that experts believe acts as a chemical messenger that stabilizes your mood. Not only does the level of serotonin affect your behavior and mood, but it also promotes healthy sleeping patterns. According to experts, it enhances good feelings. Many natural food sources can provide serotonin. The amino acid is known as tryptophan, for example, can help to boost your serotonin levels.
Research links low levels of serotonin to mood disorders. Most people who lack this element in their bodies experience anxiety and depression. Research shows that taking foods that have low tryptophan levels leads to a drop in the brain’s serotonin level. Here are a few natural serotonin boosters:
Eggs are highly rich in protein, which boosts tryptophan levels in your blood. Not only does the egg yolk contain high levels of tryptophan, but it also has tyrosine and other nutrients that are beneficial to your health. The egg white also contains serotonin. Certain ways of preparing and cooking your eggs are harmful.
If you fry your eggs, for example, you will end up adding a lot of fat, making it an unhealthy option. If you poach or boil your eggs, you will not add any fat; therefore, it is a healthier option. You can also eat your omelet with a salad if you want a light meal.
Salmon is rich in omega-3 fatty acids, which can help support eye function, healthy skin, and strong bones. This oily fish also contains vitamin D, which is important for strong teeth and bones, as well as healthy muscles. If you want to increase the levels of tryptophan in your body, try eating two portions of salmon per week. If you are a vegetarian or vegan, you can get your omega-3 from soya, walnuts, and pumpkin seeds.
Eggs, poultry, and oily fish contain more tryptophan than seeds. However, in addition to being good sources of proteins for vegans and vegetarians, seeds also contain tryptophan. If you want to include more seeds in your diet, choose seeded bread or sprinkle some seeds onto your salad. You can also add seeds to yogurt, porridge, and cereal, or mix some seeds and nuts for a snack.
Food will not boost your serotonin directly; instead, it will increase the levels of tryptophan in your body, which converts to serotonin in your brain.
In addition to food, exercise is another great way to boost serotonin through the release of tryptophan into the blood. Exercise can also lower the amount of other amino acids, creating a good environment for additional tryptophan. Aerobic exercise seems to work best, in addition to bicycling, light hiking, swimming, and jogging.
According to research findings, serotonin is usually higher in fall and summer and lower after winter. Spending some time in the sunshine, therefore, may help boost your serotonin levels. Research into this area suggests that your skin may have the ability to synthesize serotonin. To increase these potential benefits, try working out outdoors and spend at least 20 minutes outside each day.
A chemical found in the brain, connective tissue, and intestines, serotonin helps transmit information. It also plays an important role in brain function and causes blood vessels to contract. Experts associate it with overall wellbeing and health, in addition to positive mood. The brain, however, is a complex organ. Researchers need to conduct more research to understand how serotonin works.