Serotonin is a natural chemical in your brain that regulates your mood, chases away the blues and and improves overall well-being, says Healthline. Low levels of serotonin lead to issues like depression, anxiety, insomnia and other mental health challenges. And low productivity too. It is important to maintain balanced serotonin levels for both mental and physical health.
Eggs are a great source of protein, rich in tryptophan, an amino acid that plays a key role in serotonin production, says Medical News Today. Don’t skip the yolk -- a very important portion of the egg because it contains plenty of tryptophan and also other important nutrients like Omega-3 fatty acids, biotin.
An excellent choice for vegans because it too has loads of tryptophan, suggests Cleveland Clinic. Since tryptophan bumps up serotonin production, including more tofu in your diet can support your mental well-being. Non-vegan vegetarians can opt for milk, paneer etc, another tryptophan enriched-food.
According to Medical News Today, Salmon is a nutrient-packed fish, rich in omega-3 fatty acids. While it plays an important role in the health of your bones, skin and eyes, for most people, eating two servings of an oily fish like salmon each week can provide enough tryptophan to improve overall health.
Not only rich in serotonin-boosting properties, they also have a variety of mood-enhancing nutrients, states Mayo Cinic. Important vitamins and minerals like zinc, folate, magnesium, potassium, vitamin C, iron, B vitamins, omega-3 fatty acids are found in grains.
Yup, this tropical fruit, confirms Cleveland Clinic, has lots of tryptophan, apart from many vitamins.
Dark green leafy vegetables, like spinach, are a great source of tryptophan, according to Medical News Today. As a bonus, spinach adds iron to your diet, a mineral that produces healthy red blood cells.
Healthline informs that nuts and seeds brim over with tryptophan. Enjoy a variety of them to boost serotonin production. Studies also suggest that eating a moderate amount of nuts regularly can lower the risk of heart disease by improving your lipid and apolipoprotein (ApoA1 and ApoB lipoproteins) profile. Have dark chocolate with nuts for a double mood-upping whammy -- chocolate also has tryptophan.
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