There are some foods, such as bananas, salmon, nuts and eggs, which are rich in tryptophan, an essential amino acid for the body, which has the function of producing serotonin in the brain, also known as the happiness hormone, which contributes to the feeling of well-being.
In addition, serotonin is an essential neurotransmitter for maintaining important functions in the body, such as controlling mood changes, regulating the sleep cycle, maintaining mental health, decreasing anxiety and helping to regulate appetite.
Serotonin deficiency has been linked to mood disorders, depression and anxiety, as well as insomnia, bad mood, memory loss, aggression and eating disorders.
Tryptophan-rich foods
To contribute to the feeling of well-being and happiness, it is important to include in the diet some foods rich in tryptophan, however, more scientific studies are needed to determine how much to consume. These foods are:
- Animal origin: cheese, chicken, turkey, eggs and salmon; Fruits: banana, avocado and pineapple; Vegetables and tubers: cauliflower, broccoli, potatoes, beets and peas; Dried fruits: nuts, peanuts, cashews and Brazil nuts; Soy and derivatives; Algae: spirulina and seaweed; Cocoa.
This list contains some of the most tryptophan-rich foods, but in addition to tryptophan, these foods also contain calcium and magnesium, which are two very important nutrients to ensure proper serotonin production, as well as improving their action in the body.
In addition, some studies have shown that intestinal flora can also influence behavior and mood, as well as tryptophan and serotonin metabolism. For this reason, it is believed that the consumption of probiotics may improve serotonin levels and improve mood and well-being. See more about probiotics and the foods that contain them.
Foods rich in magnesium and calcium
To ensure greater production of serotonin and improve its action, in addition to eating foods rich in tryptophan, you can also increase your intake of foods rich in magnesium and calcium, such as cheese, dried fruits, spinach and beans.
These foods should be consumed throughout all meals of the day, to keep serotonin levels close to ideal. In addition to food, carrying out activities such as the practice of physical exercise in the open air and meditation, contribute to avoid mood disorders, emotional disorders and to have a more balanced body, physically and mentally.
See more examples of foods to eat in the following video:
