Serotonin carries messages between nerve cells in our brain and throughout our body. It is a chemical that plays a vital role in regulating body temperature, sleep, hunger, and sexual behaviour. Most of the serotonin receptors in our body are present in our gut. Serotonin is released into our body and absorbed by blood through the cells found in the lining of our gastrointestinal tract.
Serotonin is known as a “feel good” chemical as it makes us feel calmer, happier, and emotionally stable. It controls our bowel function and even plays a big role in the quality of our sleep. Low serotonin levels can lead to mood disorders, digestive problems, and sleep problems. Serotonin levels are affected when our body doesn’t produce enough serotonin, or our body isn’t effectively using it.
Here are some foods that might help increase serotonin levels.
Foods that can increase serotonin levels
Eggs- Eggs that are prepared in a healthy way, that is without too much oil, have a significant impact on the serotonin levels in our body. This is because eggs contain a protein called tryptophan which significantly improves our mood.
Nuts and seeds- Nuts and seeds are a great source of protein as well as other vital nutrients such as niacin, selenium, folate, phosphorous, vitamins E and B6, fibre, and healthy fatty acids. Nuts and seeds make for a great snack as they are fulfilling, healthy, and delicious. Plus, they also contain tryptophan which maintains our gut health, thereby, promoting the production of serotonin.
Pineapple- Pineapple is a delicious fruit best enjoyed during the summer. It is an excellent source of protein known as bromelain, which exhibits anti-inflammatory properties. It also contains tryptophan which increases the production of serotonin.
Tofu or soy products- Tofu and most soy products are not just an excellent alternative to milk products and meat but they are also equally as healthy. Tofu and other soy products are rich sources of protein, calcium, and tryptophan.
Cheese and yogurt- Cheese and yogurt are a naturally rich source of a protein known as alpha-lactalbumin, which studies indicate increases tryptophan levels in our blood. Eating cheese and yogurt regularly not only improves our mood but also the quality of our sleep. You can make eating them even healthier by adding fruits, nuts, and seeds to them.
Food is only one way of improving our serotonin levels. Exercising is also a great way to trigger the release of tryptophan in our blood, whilst simultaneously burning cholesterol and other harmful fats stored in our bodies. Every form of physical activity is valid as long as it will make our heart rate go up.
Studies have shown that vitamin D plays a major role in regulating our mood. Vitamin D, which we receive from the sun, increases our serotonin levels. Therefore, many people experience constant sadness during winter. Other than being out in the sun, spending time in nature also improves our mood.
