Serotonin Diet: Discover What It Is About And The Contributions

Recently, a new type of diet has been released whose objective is to prevent (or help fight, as the case may be) depression and anxiety. Yes, the serotonin diet exists.

Serotonin is a neurotransmitter that has a decisive influence on mood and appetite. Therefore, having low serotonin levels can lead to depression and anxiety.

It is very common that, during the day, we are able to maintain a healthy diet, or follow a diet that we have set with the intention of losing weight.

However, when evening falls, it is common to feel an irrepressible desire to eat sweet products, and it costs us a lot not to fall into temptation. This is due to a drop in serotonin levels.

Why Follow the Serotonin Diet?

Unlike the popular ‘miracle’ diets, the Serotonin Diet does not involve dietary restrictions or hard-to-follow regimens. His eating model suggests increasing the consumption of those foods that promote serotonin secretion.

So why go on this diet? Well, basically because it promotes physical and mental well-being. It is very useful when we are constantly subjected to situations of stress, anxiety or depression. Let’s see what it consists of.

Serotonin diet: food

In reality,  there are no foods rich in serotonin, or that contain serotonin. However, the amino acid tryptophan is the precursor to the neurotransmitter. Therefore, consuming foods rich in tryptophan, the production of serotonin is guaranteed.

In addition to consuming foods rich in tryptophan, it is necessary that the diet contains vitamins C, B1, B6, B9 and B12, calcium and zinc to promote the conversion of tryptophan to serotonin.

It is also necessary that the diet is rich in products such as whole grains, sardines in oil, nuts, seeds, vegetables and seasonal vegetables.

In addition, the synthesis of serotonin is activated in the presence of oxygen, so physical activity activates its production and stimulates endorphins, which are natural relaxants that also generate well-being.

Food examples

Some of the foods that can contribute to increased serotonin production include the following:

• Blue Fish. Oily fish provides tryptophan, zinc and omega-3 fatty acids that promote the conversion of foods rich in serotonin.
• Meat.  We must give priority to lean meats, such as chicken, turkey or rabbit, for their contribution of tryptophan and vitamins of group B.
• Eggs.  Within this food, the yolk is especially rich in tryptophan and in vitamins of group B.
• Dairy products.  Dairy products provide tryptophan, calcium, and magnesium.

• Vegetables. Some such as soybeans, beans and lentils are the legumes that provide the most tryptophan.
• Whole grains. The presence of carbohydrates favors the conversion of tryptophan to serotonin. In addition, they are a good source of B vitamins.

• Nuts and seeds. Pistachios and almonds provide large amounts of tryptophan. Also, nuts are rich in magnesium. On the other hand, seeds, such as pumpkin seeds, sunflower seeds or pine nuts also provide zinc.
• Seasonal fruits.  They provide vitamins, calcium and magnesium. Specifically, pineapple and banana are the ones that provide the most tryptophan.
• Vegetables of the season. These products provide magnesium, vitamins and carbohydrates with a favorable glycemic load.

• Dark chocolate. Always eaten in moderation, chocolate is a pleasant way to raise your tryptophan and magnesium levels.

How to increase serotonin levels naturally?

To contribute to the serotonin diet, we can perform some practices that increase the levels of this substance in a natural way.

For example, abdominal or diaphragmatic breathing (commonly called ‘deep breathing’) alone has the ability to produce changes in the brain, as it promotes the secretion of hormones such as serotonin and endorphins. In addition, it improves the tuning of rhythms between the two cerebral hemispheres.

On the other hand, we can do high intensity exercise for at least 15 minutes a day, which will increase serotonin levels. We can also practice relaxation exercises, such as yoga, which favors the aforementioned abdominal breathing.

Going outside and sunbathing will also help increase serotonin levels. The sun is key for the body to secrete serotonin. Therefore, in winter, it is necessary to try not to wear sunglasses so that the eyes absorb more sunlight. We must also ensure that we get the sun every day, even for 15 minutes. In this way, we will be taking care of our health, not only through the high serotonin diet.

Finally, it must be remembered that it is advisable to sleep for at least seven or eight hours a day, uninterrupted. When we go to bed, we should try to relax in order to have a restful sleep, since this keeps the levels of serotonin and melatonin at adequate levels.

When we do not sleep adequately, the levels of these hormones are altered and the appetite also increases considerably. Therefore, it is not only necessary to eat, but to sleep well.