Serotonin Diet: What Is It And What Are The Benefits

Serotonin is a brain neurotransmitter that has a crucial effect on our mood and appetite. Low serotonin levels cause depression and depression, as well as sweet cravings in the afternoons. The so-called serotonin diet helps with all this.

Usually during the day, we are able to eat healthily or follow the kind of diet we have adopted to lose or maintain our weight. But when an afternoon or evening arrives, it’s very common to feel a huge urge to eat something sweet, and it’s usually hard not to fall for this temptation. This is all due to a decrease in serotonin levels.

Serotonin diet: nutrition

There are no foods that contain a lot of serotonin or serotonin at all. Some foods, on the other hand, contain tryptophan, a precursor to serotonin. Therefore, by eating foods high in tryptophan, we can promote serotonin production.

In addition to eating tryptophan-rich foods, it is important that your diet includes vitamins C, B1, B6, and B12, as well as calcium and zinc; these promote the conversion of tryptophan to serotonin.

The diet should therefore include a lot of eg whole grains, sardines in oil, nuts, seeds and seasonal vegetables. Serotonin synthesis is activated in the presence of oxygen, so physical activity activates its production and also stimulates the secretion of endorphins, these are natural sedatives that bring about well-being.

Sample dishes

Some foods that promote serotonin production include:

• Bluefish: Bluefish produce tryptophan, zinc and Omega-3, which stimulate serotonin production.
• Meat: The most important are lean meats such as chicken, turkey and hare, as they contain tryptophan and B vitamins.
• Eggs: Yolk is especially high in tryptophan and B vitamins.
• Dairy products: In addition to tryptophan, dairy products provide calcium and magnesium.
• Legumes: Soybeans, beans and lentils are legumes that produce more tryptophan.
• Whole grains: Carbohydrates from whole grains promote the conversion of tryptophan to serotonin. They are also a good source of B vitamins.

• Nuts and seeds: pistachios and almonds are rich in tryptophan. Nuts are also high in magnesium. Seeds, such as pumpkin, sunflower and pine nuts, also produce zinc.
• Seasonal fruits: these provide vitamins, calcium and magnesium. Pineapples and bananas have the most tryptophan.
• Seasonal vegetables : vegetables provide magnesium, vitamins and carbohydrates and have a favorable glycemic load.
• Dark chocolate: Chocolate should always be consumed in moderation, but it is a pleasant way to raise tryptophan and magnesium levels.

How can serotonin levels be raised naturally?

In addition to a serotonin diet, you can do exercises that increase your serotonin levels naturally. For example, abdominal or diaphragmatic breathing alone has the ability to cause changes in the brain, as it promotes e.g. production of serotonin and endorphins.

In addition to this, serotonin levels can be raised by exercising daily for at least 15 minutes at high intensity or by doing relaxation exercises such as yoga, which utilizes the aforementioned abdominal breathing.

Outdoor activities and sunbathing also increase serotonin. The sun is key to serotonin secretion. In winter, you should not wear sunglasses to let your eyes absorb more light, and try to get some sun every day.

Strive to sleep at least eight hours each night. Try to relax for a good night’s sleep, as this will keep serotonin and melatonin at appropriate levels. Poor night sleep alters the levels of these hormones and also increases appetite.

Take our serotonin diet and other tips to improve your serotonin levels, and you’ll feel better!