What foods contain serotonin

When there is a lack of a hormone of pleasure and joy - serotonin- a person feels a breakdown, he has less energy. To remedy the situation, you need to eat foods that increase the level of this hormone.

Products containing serotonin ^

The very phrase "serotonin is contained in foods" is fundamentally incorrect,this hormone is produced independently by the body, and the level of its content can be increased with the help of food or medicine.

Because of which there is a decrease in serotonin:

• Insomnia, lack of sleep: at a sleep rate of less than 8 hours a person next day feels broken, resulting in the mood is reduced to zero;
• Sedentary life: if it is not enough to move and rarely give time to active rest - it affects the level of this hormone, and not for the better;
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• Unbalanced power;
• Frequent stress: getting into a negative situation, the content of serotonin can sharply decrease, and you can normalize it by eating a little dark chocolate or any other product with similar properties.

What are the signs of low serotonin invariably make themselves felt:

• Decreased concentration, absent-mindedness, poor performance;
• Unreasonable attacks of anger or despondency;
• Anxiety;
• Sleep disorder;
• Frequent migraines;
• Diseases of the intestine;
• An unbearable craving for sweets and flour.

The biggest problem, which is the consequence of the lack of this hormone - these are thoughts about suicide, which appear with the long absence of serotonin.

Faced with this problem, many are interested: in what products are many serotonin? The most important role is played by food rich in tryptophan: this substance participates in biochemical processes, the purpose of which is precisely to increase the content of the hormone of happiness.

Hormone of joy and happiness serotonin: what foods contain, recipes ^

Products that produce serotonin: meat

To normalize the content of this hormone, you can eat any type of meat, but it is best ifit will be low-fat: chicken, turkey, beef, veal. Also, it is recommended to use it daily in small portions together with vegetables.

As for pork, lamb or duck, they are also useful, but they need to be eaten in smaller quantities.

Which foods contain serotonin: fruit

Another source of serotonin in food is fruit. All of them are useful for use for this purpose, but it is especially worth mentioning the following:

• Melon;
• Dates;
• Bananas;
• Peaches;
• Apples;
• Plums;
• Figs;
• Oranges.

Products that promote the production of serotonin: vegetables

The most important product with serotonin are tomatoes: they contain a large amount of tryptamine, which tones up the body and helps to get rid of fatigue. Also here you can include broccoli and sweet pepper.

Products with a high content of serotonin: berries

By the right it is the berries are the best products, rich in serotonin: it is enough to eat just a handful of currants, raspberries or strawberries to improve mood and recharge with positive emotions.

Serotonin-raising products

Serotonin-releasing products should be divided into four categories:

• Containing fast carbohydrates: chocolate, marmalade, marshmallows and other sweets, as well as loaf and pastries. All of them can improve mood in a few minutes, but do not forget that such food adversely affects the figure and promotes the rapid deposition of fats;
• Containing tryptophans: soy, hard cheese, beans, oyster mushrooms, cottage cheese, buckwheat and wheat;
• Rich in vitamin B: oatmeal, offal, leafy vegetables, melons, oranges, bananas;
• Containing magnesium: fiber, bran, rice, sea kale, dried fruits.

What products can increase the level of serotonin: seafood

If you want to always have a great mood, you should eat trout, salmon, sea kale or any other seafood. They all contain acids, vitamins and trace elements, due to which they have antidepressant effect.

Home recipes for increasing serotonin

Using any of the following foods at least once a day, you can guarantee yourself a high spirits for a long time.

Recipe for fruit salad:

• We cut into pieces pieces of melon and banana pulp, everything is mixed with lobules of peeled orange;
• Fill ingredients with low-fat yogurt.

Cocktail recipe for the morning:

• Take the ground nuts and seeds, mix them with honey;
• We eat 1 tbsp each.l.on an empty stomach.

Oatmeal porridge recipe for breakfast:

• Pour 1 liter of low-fat milk into a saucepan. When it boils - throw there 2 glasses of oatmeal, reduce the fire and cook for 20 minutes, stirring occasionally;
• In the porridge before serving, add berries or fruit.

Products for the normalization of serotonin: the opinion of doctors ^

Doctors, in addition to changing the diet, are advised to revise and other points:

• Instead of spending whole days sitting in one place, you need at least 1 hour a day to walk in the fresh air: this is not usefulonly for a good mood, but also for health;
• Residential premises should be ventilated as often as possible;
• It is compulsory to observe sleep mode, becauseit depends on rest and well-being and mood of a person;
• Yoga and meditation have a positive effect on the serotonin content, but you can additionally engage in swimming, cycling and other active training - this will allow you to come to an internal balance and improve the quality of life.