Content
Serotonin is called the hormone of happiness, good mood and pleasure. It is this neurotransmitter that is responsible for positive thoughts and mood, ensuring normal functioning. Of particular interest are foods rich in serotonin. Their use allows you to make up for the deficiency of an important component.
Features of products containing serotonin
The hormone is a neurotransmitter that promotes a positive emotional environment. A specific substance is a biogenic amine formed during the conversion of tryptophan. This amino acid is found in the body. Lack of tryptophan interferes with the synthesis of serotonin. There is a decline in strength, decreased performance, mood.
Serotonin deficiency causes:
- depression;
- apathy;
- memory impairment;
- anxiety;
- decreased performance.
Serotonin influences the course of important physiological processes:
- transmission of impulses to muscles from neurons;
- stabilization of the endocrine system, the life of the pituitary gland, which contributes to the adequate production of hormones;
- control of vascular tone;
- participation in blood clotting, the transmission of pain impulses (with inflammation, injury, bruising), labor and the production of breast milk;
- recovery from stress;
- implementation of human motor activity;
- synthesis of organisms included in the beneficial microflora;
- prevention of somnological disorders;
- increased peristalsis and secretory activity of the gastrointestinal tract;
- lowering the pain threshold;
- regulation of the menstrual cycle;
- strengthening the nervous system.
A lack of a neurotransmitter leads to serious consequences:
- prolonged depression;
- lability of mood;
- rapid fatigue and weakness;
- restlessness;
- apathy;
- sleep disorders and the functioning of the digestive system;
- intense headaches.
The main causes of serotonin deficiency include a lack of sunlight and an unbalanced diet. The lack of sufficient UV rays explains the frequent depression in the fall and winter.
An excess of the substance leads to serotonin syndrome. An increased concentration of the neurotransmitter results from:
- poisoning;
- the use of narcotic drugs;
- uncontrolled use of antidepressants.
Signs of serotonin syndrome include:
- anxiety, emotional excitement, fussiness, hallucinations;
- abdominal pain, diarrhea, sweating, fever, pressure surges, dilated pupils and other vegetative manifestations;
- impaired coordination of movements, tremors due to disruptions in the functioning of the neuromuscular system.
A lack of a substance in the body is often diagnosed, which can be replenished with the help of certain foods. To ensure their assimilation, you need:
- do physical education;
- give up alcohol;
- increase the length of daylight hours (with the help of sufficient lighting in the premises);
- regularly be outdoors;
- find a hobby as an additional source of pleasure;
- exclude fast carbohydrates (confectionery) from the diet, which worsen the general condition;
- to establish the work of the digestive system.
To ensure adequate serotonin production, you should also exercise. Active activities in the fresh air, which cause positive emotions, are useful.
Serotonin-rich foods
To maintain adequate levels of serotonin in the body, you can consume certain foods that are the source of it. They contain the amino acid tryptophan.
Dark chocolate
Consuming this product, like marshmallow, can quickly improve mood by stimulating the production of dopamine and serotonin. Dark chocolate contains health benefits:
- magnesium;
- flavonoids;
- vitamin B6.
Turmeric
The spice is added to the curry. It includes curcumin, which has a positive effect on neurotransmitter synthesis.
The spice has been proven to stimulate the formation of new neurons, which reduces the severity of symptoms of depression.
Turmeric is a natural antidepressant.
Fatty fish
Endocrinologists recommend eating sea fish. Fatty varieties are a source of acids such as omega-3s. They affect specific receptors, increasing the level of neurotransmitters.
Cottage cheese
Dairy products help maintain the level of the neurotransmitter at the proper level. Choosing a high-fat diet is important to replenish your body's serotonin deficiency. Otherwise, the benefits of cottage cheese are reduced.
Red and black caviar
A valuable product is classified as a delicacy. It is believed that each egg contains a ton of nutrients:
- proteins;
- fats;
- trace elements;
- vitamins.
Black and red caviar have approximately the same nutritional value. The amount of tryptophan in these seafood is significant. Red caviar contains 962 mg of the substance, and black caviar - 918 mg.
Cheese
Hard cheeses contain significant amounts of tryptophan. In particular, 100 g of product contains 792 mg of substance.
Nuts
The product contains:
- light fats;
- vitamin B6, which has a positive effect on the nervous system.
Beef, turkey and rabbit meat
All animal products are rich in tryptophan. Rabbit meat, like turkey, contains 330 mg of the beneficial component, and beef - 220 mg per 100 g.
Porcini and oyster mushrooms
Experts recommend including mushrooms in the diet. Oyster mushrooms and boletus are especially useful.
Fruits and vegetables
Plant foods help raise serotonin levels. For example, a handful of raspberries can boost your mood pretty quickly. The following fruits contain the maximum concentration of tryptophan:
- apples;
- apricots;
- plums.
You should also pay attention to dried apricots, figs, prunes dates. Vegetables and legumes that help normalize neurotransmitter levels include:
- Bell pepper;
- broccoli;
- tomatoes;
- beans;
- lentils;
- soy.
Strengthen immunity and positively affect the synthesis of serotonin onions, garlic due to the content of phytoncides.
Serotonin Food Table
The amino acid is found in foods of different groups. Healthy foods rich in serotonin are presented in the table:
Rules for the use of foods that increase serotonin
Serotonin-producing foods should be taken correctly. Several components of the diet can block the synthesis of an important neurotransmitter:
- alcohol;
- white rice (peeled);
- coffee drinks;
- wheat bread;
- confectionery and sugar.
Conclusion
Serotonin-rich foods should be included in your daily diet. The most important neurotransmitter is the hormone of joy. Lack of substance leads to anxiety. Insufficient synthesis of the hormone provokes the development of depression. The use of products containing the amino acid can prevent a deficiency of the component and the appearance of serious complications.
