The feeling of happiness you get after having your favorite meal is unexplainable. The joy it brings, a sense of carb load, and a feeling of sleepiness give you the utmost comfort and satisfaction. Food High is the right term to describe this feeling of pleasure. Food does make us happy, but what element boosts the levels of pleasure and happiness? Serotonin is the element that causes us to feel those emotions. It has many beneficial factors and plays a key role in maintaining the body functions and overall well-being.
This article will discuss serotonin, its significant role in the human body, and foods that could boost your serotonin.
What is Serotonin?
Serotonin is the chemical in the human body that transports messages via nerves from the brain to other parts. It instructs your body on how to function. Serotonin plays a crucial role in regulating emotions like happiness, anger, mood, sleep, hunger, digestion, nausea, and sexual desire. It acts as a stabilizer and improves sleeping patterns, and is made from the amino acid tryptophan, and most of the percentage is present in your gut. Lack of serotonin can lead to side effects leading to anxiety and depression. Maintaining the serotonin levels is important. Opt out for supplements or foods that could boost your serotonin.
Main Functions of Serotonin
Serotonin plays an important role in daily functions like:
1. Mood
Serotonin is often called the body’s feel-good chemical. It justifies the term by regulating emotions like happiness and contentment. You will feel calm, focused, and emotionally stable when the serotonin is at normal levels. Lower serotonin levels result in depression and anxiety.
2. Bowel Movement/Digestion
Most of the serotonin in your body is present in the gut. It helps in maintaining gut health and functions. Serotonin increases the rate of digestion and removes the toxic elements from your body.
3. Nausea:
Excessive flow of serotonin more than the digestive amount to the gut may cause nausea. This is also helpful for the body as you will start vomiting in response to any illness.
4. Quality of sleep
Serotonin plays an important role in maintaining your body’s sleep cycle. Along with other neurotransmitters and dopamine, serotonin regulates your ability to sleep. An imbalance in serotonin levels may cause insomnia or excessive sleepiness.
5. Blood Clotting
Platelets in your blood store serotonin. They release serotonin to help stop the bleeding from wounds at the time of injuries. Serotonin plays a crucial role in the blood clotting process.
6. Sex Drive
Serotonin plays a role in maintaining and regulating your body’s sexual functions.
Results of Low Serotonin Levels
Low serotonin levels may cause many health conditions, including:
- Depression
- Anxiety
- Insomnia
- Digestive Problems
- Post-Traumatic Stress Disorder (PTSD)
- Obsessive-Compulsive Disorder (OCD)
Foods That Could Boost Your Serotonin
Serotonin is made from the essential amino acid tryptophan. This amino acid is commonly found in foods that contain protein.
Here are some of the foods that could boost your serotonin:
1. Salmon
Salmon is rich in vitamin D and omega-3 oil, which are essential for maintaining strong bones, healthy skin, and eye function. Other nutritional benefits include balancing cholesterol and lowering blood pressure.
Eating 2 portions of salmon fish should be enough to obtain the right amounts of tryptophan. To make it more delicious, combine it with eggs to make a smoked frittata. Vegans and vegetarians can include pumpkin seeds, walnuts, and soya in their diets.
2. Poultry
Poultry includes chicken, turkey, and goose. They are filled with high amounts of protein with less quantity of fats. Chicken is the best substitute for red meat, and it is rich in the amino acid tryptophan.
Including chicken in a balanced meal should be enough to gain the right quantity of tryptophan. Your meal can be made delicious by having boiled or fried chicken breast with salad and boiled veggies.
3. Eggs
Who doesn’t like eggs, right? They are the best foods that could boost your serotonin levels. Egg yolks are delicious and are highly rich in tryptophan. They are also the best source of protein and other nutrients like biotin and omega-3 fats, which are essential for your body.
Having 2 eggs daily in your diet is advisable. The best ways to eat eggs are by boiling them or making an omelet. The cooking methods are simple and healthy. Frying an egg is not a good option as it loses all the nutrients. Rather, make an omelet and have it with a salad for a simple and light meal.
4. Nuts and Seeds
Nuts and seeds contain less amounts of tryptophan as compared with oily fish and poultry. They are a good protein for vegetarians and vegans. Snacking on nuts and seeds between meals helps you feel fuller. Other ways to have them are by sprinkling seeds on a salad or yogurt and mixing in cereals.
5. Dairy Products
Dairy includes milk, cheese, and yogurt. They are a good source of tryptophan and rich in calcium, which is essential for building strong bones and teeth. Unsweetened Greek yogurt with berries is a healthier option if you are trying to reduce your fat intake.
6. Tofu and Soy Products
If you are a vegan or vegetarian, then tofu and soy are the best foods that could boost your serotonin. They are the best substitute for meat-based protein and are highly rich in tryptophan.
7. Spinach
Spinach is rich in iron and folate and hosts various vitamins and minerals, which are essential for increasing the serotonin levels in your body.
The best way to have spinach is with an omelet, a smoothie, or a salad.
Fruits and Vegetables
Some of the tryptophan-rich fruits and vegetables are:
- Pineapples
- Bananas
- Kiwis
- Potatoes
- Beans
- Mushrooms
Other Sources To Improve Serotonin
Choosing foods that could boost your serotonin levels is necessary, but they are not the only supplements. Other factors play an important role in maintaining the balance.
They include:
- Exercising
- Staying hydrated
- Getting exposed to sunshine for vitamin D-3
- Maintaining good gut health
Conclusion
Serotonin plays a crucial role in various bodily functions like regulating mood, digestion, sleep, and sexual desire. It is made from the amino acid tryptophan and is mostly present in the gut. It is important to maintain the levels of serotonin in your body for healthy functioning. It can be done by choosing foods that could boost the serotonin levels in your body. Foods like eggs, poultry, and fish are rich in tryptophan. For vegans and vegetarians, foods like nuts, seeds, and tofu are a good option. Keep in mind that exercising every day and staying hydrated will help you increase your serotonin levels.
