Best Foods for Improving Mental Health and Mood

What is Serotonin?

Serotonin is a mood-enhancing substance in the brain that affects mood, feelings of well-being and a way to control hunger. Serotonin improves positive sleeping patterns for a restful and rejuvenating slumber.

Symptoms of low serotonin levels include depression, stress, unexplained irritability, and panic attacks.

Natural light improves the production of serotonin. provide the body the instruments it requires to function properly and at maximum efficiency can improve serotonin levels leading to better overall mood and healthy sleep patterns.

One of these instruments includes a chemical called Tryptophan. Tryptophan is a important amino acid that is believed to boost serotonin levels when take. 

Why Serotonin is so important?

Serotonin is a neurotransmitter that carries signals to regulate many body functions.

Without it, the body’s bowel functions can suffer digestive and gut bacteria problems. As an example, some types of food can disturb the intestinal lining, and in these cases, serotonin can help push the food through faster to minimum the time and amount of irritation.

The serotonin neurotransmitter also functions with efficient blood clotting. Platelet cells release serotonin with tissue damage, which causes vasoconstriction. This is an important element of the process for blood clots to form when compulsory.

Bone density also affected by serotonin. When bone density levels are high, there is often a correlation with osteoporosis, which in turn increases the chances of a fracture.

Eight Foods that Naturally Boost Serotonin Level

Tryptophan, which goes into making serotonin, is present in foods that contain protein. Although meat is a key source of protein for many people, there are also vegetarian and vegan sources.

The following foods are great sources of tryptophan:

1: Salmon

This fatty fish is also a source of omega 3 fatty acids, which are important for health. These fatty acids can assist support strong bones, healthy skin, and eye function.

Salmon is also a source of vitamin D which is important for strong bones and teeth and healthy muscles.

Taking two portions of oily fish per week provides enough tryptophan for most people. Vegans and vegetarians can take omega-3 from pumpkin seeds, walnuts, and soya.

2: Nuts and Seeds

Nuts and seeds are great sources of tryptophan and protein, as well as an adequate salmon replacement for those individuals who prefer a vegetarian diet.

Almost any variety of nuts or seeds is a great option for snacking or adding to a meal, and many whole grain bread are now present with them baked within.

3: Turkey and Poultry

Turkey and poultry are also full of tryptophan and great sources of protein.

Poultry includes chicken, turkey, and goose. Lean poultry, such as chicken breast, will usually has high protein and low in fat.

Still, the tryptophan in the turkey can help with the great feelings we enjoy during the holiday.

4: Eggs

Several ways of cooking and preparing eggs are more healthful than others. Frying an egg gives a lot of fat, which makes it a less healthy choice.

Boiling or poaching an egg does not give any additional fat. Cooking an omelet and eating it with a salad can be a good choice for a light meal.

5: Spinach

Dark green leafy vegetables, such as spinach, are a great source of tryptophan.

Spinach is also a great source of iron. Iron helps the body to make red blood cells healthy. A lack of iron in the diet can lead to anemia, low energy, or a problem in breathing.

6: Seeds 

Seeds do not have as much tryptophan as oily fish, poultry, or eggs. However, they are a great source of tryptophan and protein for vegetarians and vegans.

Some simple ways to eat more seeds include:

• Sprinkling seeds on the plate of salad
• Mixing nuts and seeds take it as a snack
• Taking seeded bread
• Mixing seeds to cereal, porridge, or yogurt

7: Milk 

Milk is also a great source of calcium which helps to build healthy bones and teeth.

Selecting a low-fat option can be more healthful than full-fat milk, particularly for individuals watching their saturated fat intake.

8: Soy products

Products containing soy, for example as tofu, soya milk, or soy sauce, are a great source of tryptophan. These can be a good selection for vegetarians and vegans.

Foods Aren’t the Only Things to Boost Serotonin level

There are plenty of other options that will increase serotonin levels. Drinks like green tea and probiotics help to boost serotonin level.

While these drinks don’t contain serotonin, other components present in them assist with boosting serotonin levels.

Other foods has Vitamin D are also great because Vitamin D activates tryptophan, which leads to boost serotonin levels. Good sources of Vitamin D foods include cod liver oil, fortified orange juice, and many other types of yogurt.

Avoid Foods that Lower Serotonin Levels

Just as foods can raise levels, some foods and drinks can lower levels where they need to be to maintain a sense of well-being.

Alcohol decreases serotonin, as artificial sweeteners. Avoid diet sodas because they do has nothing to help serotonin levels at all.

Too much caffeine from coffee can less serotonin levels, especially when caffeine withdrawals.

Jumps to Serotonin Naturally

By being exposed to sunshine, the serotonin level is greatly improved. Spending time outside in the sunlight will be a natural booster of serotonin levels in the body.

Regular exercise is an enjoyable booster way of serotonin levels, and as little as 15 to 20 minutes of vigorous activity can be enough to boost serotonin levels up.

A generally positive attitude toward life can do wonders for improving mood and boosting serotonin production. Spending time with peoples who make us happy, meditating, and practicing mindfulness all contribute to increasing feel-good chemicals in the brain.

It’s easy to make good food choices to improve serotonin levels when we know what to eat. Find what fits best into your daily diet from this list above and make small changes by adding a lit bit of each to every meal. Over time, it should be very easy to notice improvements in the style you feel.

The bottom line

Serotonin is an essential neurotransmitter, affecting everything from your mood to your bowel movements. If you’re finding to boost your serotonin, there are some things you can try on your own. However, don’t hesitate to reach out for help if these tips aren’t working.