Best Serotonin Rich Foods, Fruits, Vegetables to Add to your Diet

Eating for a healthy lifestyle entails more than just keeping a healthy weight or losing weight. Healthy eating has evolved into an all-encompassing lifestyle strategy that includes consuming foods high in specific nutrients or minerals to preserve overall health.

Serotonin Rich Foods

Thus, including serotonin rich foods in your everyday diet has become crucial. This particular component’s involvement in human physiology is a popular topic of research for increasing mental health and happiness.

Serotonin Rich Foods List

If you are a vegetarian, then there are some options for serotonin sources other than fruits and veggies. Let’s take a look at some of them!

Serotonin Veg Foods list

1. Tofu & Soy

Made of soy, tofu is rich in tryptophan. Besides, most soy products are a good source of tryptophan. So, it is a great option for all the vegetarians out there to replace protein options like eggs, chicken, and other meats.  

You can add tofu to your soup, a bowl of hot ramen noodles, or you can also bake it, and stir fry it with some veggies. 

2. Nuts & Seeds

You get full liberty to choose your favorite nuts and seeds to boost your serotonin level as all of them are full of serotonin. Besides, these superfoods are loaded with other nutrients like fiber, essential vitamins, minerals as well as antioxidants to benefit your overall health.  

You may add your favorite nuts or seeds to your rolled oats, smoothies, salads, baked goods, etc.

3. Greek Yogurt

Do you know that your gut has a very influential effect on your body’s serotonin production? Well, almost 95% of the body’s serotonin is produced in the gut. That is where unsweetened Greek yogurt can help you. It not only keeps your gut health but also helps in boosting mental health. 

Add a handful of berries, seeds, or nuts to yogurt or make some great smoothies or overnight oats with it.

4. Fermented Foods

Adding fermented foods to your everyday diet can keep you happy. These types of foods are rich in bacteria responsible for nourishing your natural gut microbiome. Thus, they result in better serotonin production and improve your mental health.

There are several fermented foods you can choose from. You can try Achaar or pickles, Kimchi, Kombucha, unsweetened coconut milk, or some prebiotic foods such as garlic, leeks, and onions.

Serotonin Rich Non-Veg Foods

If you nurture great love for non-vegetarian foods, you are sorted as well. There are some delicious non-vegetarian food items ranked high in the serotonin-rich foods list. 

5. Salmon

Salmon is high in tryptophan, a compound necessary for the production of serotonin. Besides, It includes high levels of omega-3 fatty acids, which are good for the skin, heart, and bones as well. Salmon also provides Vitamin D which is necessary for strong bones and the generation of serotonin.

Salmons are a little tricky to cook but you can make some great dishes with them. Baked salmon, sushi, salmon sandwiches, etc. are some of the popular dishes. 

6. Eggs

Eggs are a complete protein meal that can considerably increase tryptophan levels in the blood plasma. Egg yolks are high in tryptophan, tyrosine, choline, biotin, omega 3 fatty acids, and many other essential nutrients. It includes a unique combination of nutrients and antioxidants that help to boost serotonin levels and improve overall health.

Besides, this is probably the most versatile ingredient you can find in your pantry. You can simply boil, poach, make sandwiches, salads, curries, and a lot more with it. 

7. Chicken and Turkey

You can get around 350 to 390 milligrams of tryptophan in a four-ounce portion of turkey or chicken breast. Tryptophan is found in all animal products, but turkey and chicken breast are among some of the healthiest since they are low in saturated fat and cholesterol.

These are probably the easiest to cook meats you can find in your kitchen. Although turkey can be a little tricky to manage. You can bake, make curries, soups, and more with these two proteins. 

8. Seafood

Tryptophan levels in the oily fish range from 250 to 400 milligrams per serving, making them one of the best non-vegetarian sources of serotonin. Among the seafood, only shrimps have 330 milligrams per four-ounce serving. 

Seafood is delicate and a little hard to manage. But once you do, they can offer you some delicious dishes ranging from salads, and fries to pasta and curries. 

Serotonin Rich Fruits Name

It’s not all doom and gloom if a person’s serotonin levels are low. Some fruits can help you a great deal by offering a rich volume of serotonin. 

Serotonin Rich Fruits

9. Banana

Have you ever imagined your comfort food to be the source of happiness? Yes, eating bananas can make you feel better as it is a rich source of serotonin. This is because bananas affect tryptophan, an amino acid aiding in the creation of serotonin. 

Besides, bananas can aid in the improvement of sleep and the regulation of food intake as well. Bananas are high in potassium as well as Vitamin B-6 and fiber.

Who doesn’t like some banana smoothie or banana shake on a hot, summer morning? But banana is so versatile that you can also prepare fruit salads, banana bread, and sandwich with it as well. 

10. Pineapple

Being high in bromelain and tryptophan, pineapple can be your secret to a happy and healthy life. In fact, both of these compounds not only help in the production of serotonin but are also beneficial to overall health. 

Also Read:- Pineapple Health Benefits

You can add sweet pineapple to your diet to feel better and sleep better. It has a serotonin content of 17 micrograms per gram.

Adding pineapple juice or salad to your diet is an easy way to add serotonin to your diet. But you can also make pie, cakes and other desserts with it. 

11. Kiwi

If you are finding it hard to sleep at night or you are experiencing very light sleep, kiwis can be your savior.

Kiwi is considered a rich source of serotonin as it offers approximately 6 micrograms of serotonin per gram. In addition to that, it is also rich source of antioxidants to benefit your overall health.

You can add it to your bowl of fruit salad or make some smoothie or cooler with it as well. 

12. Plums

Another name in the list of serotonin rich fruits would be plums. It contains a serotonin content of roughly 5 micrograms per gram. 

Besides, plums are also high in vitamin C which offers several health benefits including boosting the immune system.

Serotonin Rich Vegetables Name List

If you have a lot of vegetables included in your diet, then worry not! Not only fruits, but some veggies can also be your source of serotonin. 

Serotonin Rich Vegetables

13. Tomatoes 

Although serotonin levels in vegetables are normally lower than in fruits, tomatoes have one of the highest levels of serotonin among any vegetables. A gram of tomatoes can offer you about 220 milligrams of serotonin.

Tomato is a popular ingredient to add to your salads. You can also put it into salsa, prepare some chutneys or simply add it to your curries. 

14. Sweet Potato 

Sweet potatoes are a popular addition to different diets because of the presence of antioxidant beta-carotene. Being a rich source of serotonin, sweet potatoes can protect brain cells from injury, making them beneficial to mental health. 

Also Read:- Sweet Potato Health Benefits

Besides, it also reduces oxidative stress on DNA, lowering the risk of disorders such as schizophrenia, anxiety, and depression.

You can make some mashed sweet potato or sweet potato pie to add serotonin easily to your regular diet.

15. Spinach 

Spinach contains a lot of folates, a Vitamin B that might help you feel better. Many certified health and wellness coaches suggest Folate aids in the production of dopamine, the ‘feel good’ chemical associated with soothing effects. 

In addition to that, spinach is also high in tryptophan, which boosts serotonin and dopamine levels, giving you a two-way mood boost.

Spinach is a very versatile vegetable to incorporate into your diet. You can make some delicious Palak Paneer or Palak ki Sabzi or add it to your favorite Italian pasta, sandwich, or even pizza as well. 

16. Chicory

This particular vegetable is abundant in inulin, a prebiotic that nourishes the probiotic bacteria in our intestines. The gut is the primary source of serotonin production, hence maintaining a healthy stomach is essential for maintaining balanced brain chemicals. 

Being a serotonin-rich vegetable, chicory improves brain function, focus, and long-term memory by increasing the efficient production of dopamine and serotonin.

You can have chicory leaves like celery and easily incorporate your meals. But if you are consuming roots and leaf buds, one of the most nutritious parts of the vegetable, then you can have it after boiling. It is used as a spice to flavor foods and beverages as well. 

17. Turmeric

Curcumin, the main element in turmeric, helps in raising the levels of serotonin and dopamine. As a result, it works as a powerful brain enhancer and protector.

You can either add turmeric to your regular foods, curries, etc. or take curcumin supplements. It not only improves mood, and reduces stress and anxiety but also protects the brain from aging and neurodegenerative disease.

Conclusion

Serotonin not only has an impact on your brain and mood but also has an impact on every cell in your body. It’s in charge of a lot of the crucial tasks that keep us going throughout the day. If your levels are out of line, it can have an impact on your mental, physical, and emotional health. So, make sure to have it on an adequate level with this serotonin-rich foods list. 

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