We live in the 21st century, where the world has become competitive, and everyone is working to succeed. Unfortunately, in this process, our sleeping patterns and a healthy lifestyle are kept at a cost.. However, it can be restored by having serotonin-rich foods. Are you familiar with the term? To keep you updated, Serotonin is a chemical compound that plays a vital role in regulating mood and overall well-being. It is present in various body parts, including the brain, connective tissues, intestine, and blood, and is involved in transmitting information across the nervous system. In addition, it helps promote healthy sleep patterns. However, raw Serotonin cannot be obtained directly from food. Instead, consuming foods rich in tryptophan can help boost serotonin levels. Tryptophan is an amino acid that serves as a natural precursor to Serotonin. Therefore, having foods, vegetables, and fruits rich in Serotonin can help.
Thus, including serotonin-rich foods in your everyday diet has become crucial. This component’s involvement in human physiology is a popular research topic for increasing mental health and happiness.
Serotonin Rich Foods List
We understand many of you need to become more acquainted with serotonin. So, we will clarify it for you in detail. Serotonin is a neurotransmitter that is vital in regulating mood, appetite, and sleep. While serotonin cannot be found in food, some foods contain tryptophan, an amino acid precursor to serotonin. Therefore, consuming serotonin-rich foods can increase the production of serotonin in the body. Here are some foods rich in serotonin content you can consider adding to your diet.
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 an excellent option for all vegetarians to replace protein options like eggs, chicken, and other meats.
Add tofu to your soup, a bowl of hot ramen noodles, or bake it and stir-fry it with some veggies.
2. Nuts & Seeds
You can choose your favourite nuts and seeds to boost your serotonin level, as they all contain serotonin. Besides, these superfoods are loaded with other nutrients like fibre, essential vitamins, minerals, and antioxidants to benefit your overall health.
Add your favourite nuts or seeds to your rolled oats, smoothies, salads, baked goods, etc.
3. Greek Yogurt
Do you know that your gut has a very significant effect on your body’s serotonin production? Almost 95% of the body’s serotonin is produced in the gut. That is where unsweetened Greek yoghurt can help you. It not only keeps your gut healthy but also helps boost mental health.
Add a handful of berries, seeds, or nuts to yoghurt or make great smoothies or overnight oats.
4. Fermented Foods
Adding fermented foods to your everyday diet can keep you happy. These 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. Try Achaar or pickles, Kimchi, Kombucha, unsweetened coconut milk, or prebiotic foods such as garlic, leeks, and onions.
Serotonin Rich Non-Veg Foods
If you nurture great love for non-vegetarian foods, you are also sorted. There are some delicious non-vegetarian food items ranked high in the serotonin-rich foods list.
Salmon is high in tryptophan, a compound necessary for the production of serotonin. Besides, It includes high omega-3 fatty acids, which are also suitable for the skin, heart, and bones. Salmon also provides Vitamin D, necessary for strong bones and serotonin generation.
Salmons are tricky to cook, but you can make great dishes with them. Baked salmon, sushi, sandwiches, etc., are some popular dishes.
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 in your pantry. You can boil, poach, and 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 turkey or chicken breast. Tryptophan is found in all animal products, but turkey and chicken breast are among 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. However, turkey can be a little tricky to manage. With these two proteins, you can bake and make curries, soups, and more.
Tryptophan levels in 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 delicious dishes ranging from salads and fries to pasta and curries.
Serotonin Rich Fruits Name
Fruits are simply love. One couldn’t ignore them as they are hard to resist. The bright-looking, sweet and juicy fruits not only serve their purpose of providing refreshment and good taste but also helps in maintaining a healthy body. When it comes to a healthy body, the first thing to consider is adequate sleep, for which having serotonin-rich fruits is the key. There are several fruits in the Indian pantry that might help boost serotonin levels in the brain. It’s important to note that while these fruits may contain nutrients that can help boost serotonin levels, they should not be used as a substitute for professional medical treatment if you are experiencing symptoms of low serotonin levels. However, here are a few examples that might help up the body’s serotonin level.
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 fibre.
Who doesn’t like a banana smoothie or shake on a hot summer morning? But banana is so versatile that you can prepare fruit salads, banana bread, and sandwiches with them.
Being high in bromelain and tryptophan, pineapple can be your secret to a happy and healthy life. 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 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. But you can also make a pie, cakes and other desserts with it.
If you find it hard to sleep at night or experience very light sleep, kiwis can be your saviour.
Kiwi is considered a rich source of serotonin as it offers approximately six micrograms of serotonin per gram. In addition to that, it is also a 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.
Another name in the list of serotonin rich fruits would be plums. It contains a serotonin content of roughly five 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
India is a country where we have an assortment of vegetables to consume with popping colours, different flavours and textures. A meal is only complete with a bowl of hot and spicy vegetables. Due to modern lifestyle, several people have experienced degradation of serotonin levels in their body, which is vital in keeping a healthy body. In general, Serotonin is essential to keep the body functioning healthily. It contributes to regulating mood, appetite, and sleep. While Serotonin is primarily produced in the brain, approximately 90% of the Serotonin in the body is produced in the gut. Therefore, consuming vegetables like tomato, sweet potato, spinach etc., supports serotonin production in the body, hence assisting in enhancing overall well-being. Here is a list of vegetable that is rich in Serotonin.
Although serotonin levels in vegetables usually are lower than in fruits, tomatoes have one of the highest serotonin levels 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 add it to your curries.
14. Sweet Potato
Sweet potatoes are a popular addition to different diets because of their 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 pie to add serotonin easily to your regular diet.
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 producing dopamine, the ‘feel good’ chemical associated with soothing effects.
In addition, 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 favourite Italian pasta, sandwich, or pizza.
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; 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 flavour foods and beverages as well.
Curcumin, the main element in turmeric, helps raise serotonin and dopamine levels. As a result, it works as a powerful brain enhancer and protector.
You can add turmeric to your regular foods, curries, etc. or take curcumin supplements. It improves mood, reduces stress and anxiety, and protects the brain from ageing and neurodegenerative disease.
Serotonin not only has an impact on your brain and mood but also has an impact on every cell in your body. It carries many crucial tasks that keep us going throughout the day. If your levels are out of line, it can impact your mental, physical, and emotional health. So, make sure to have it on an adequate level with this serotonin-rich foods list.