What foods contain serotonin. What foods promote serotonin synthesis? And not just amino acids.

We have all heard of the miraculous hormone of happiness. It is found in chocolate and bananas, after the use of which the mood rises, as if by magic. In fact, not everything is so simple. This happiness hormone is called serotonin and it is formed in our body under certain conditions. This topic is the subject of our today's article. What is serotonin, how is it formed, and what foods contain it? Read the material and learn everything about the hormone of happiness.

1. Chemical components of the hormone of happiness.
2. Functions of the hormone of happiness.
3. contributing factors.
4. Table of products containing serotonin.
5. Products that interfere with the production of the hormone of happiness.

The happiness hormone is the colloquial name for serotonin. This is a biological compound that plays one of the key roles in maintaining the normal functioning of the body.

For the first time, this hormone was talked about in the 19th century, when the famous scientist from Germany, Karl Ludwig, discovered a substance in the chemical composition of the blood that can have a vasoconstrictive effect. Vittorio Erspamer from Italy found this substance in the digestive tract. In the 20th century it was called enteromine.

Serotonin received its modern name already in 1948. Morris Rappoport was researching this hormone and managed to separate it from the blood serum. It has been proven that this substance has a huge impact on the functioning of individual organs and systems of the body as a whole.

We feel joyful state due to the chemical reactions that occur in our body. Amino acid tryptophan, which we receive from the outside, contributes to the production of the hormone of happiness. Foods that contain the amino acid we need help activate insulin. We need it to break down protein and increase the level of tryptophan in the blood. It is the amino acid that delivers the desired hormone of joy to the brain. To complete the conversion process, we need B vitamins.

Hormones that are formed directly in the brain are also involved in the formation of a good mood - endorphins.

Happiness Hormone Functions

Serotonin is responsible not only for a good mood, but also for a number of important functions:

1. Promotes the transmission of electrical impulses from neurons to muscle fibers.
2. It protects our body from the stresses of their harmful effects.
3. Ensures the normal functioning of the thyroid gland and the endocrine system as a whole.
4. Fights sleep disorders.
5. Helps keep blood vessels in good shape.
6. Favors physical activity.
7. Promotes the production of other important hormones.
8. Weakens the effect of toxic substances on the human body.
9. Helps to improve lactation for nursing mothers.
10. Ensures normal blood clotting.
11. Promotes accelerated peristalsis of the gastrointestinal tract.
12. Reduces pain during serious injuries.
13. Provides healthy microflora of an organism.
14. Helps to anesthetize the process of childbirth in women.
15. Necessary for a normal menstrual cycle and healthy functioning of the reproductive organs of both women and men.
16. The most powerful antidepressant of natural origin.

Serotonin performs the most important functions, without which our body cannot remain healthy.

Contributing factors

We can increase the production of the hormone of happiness in a natural way. To do this, we need to start in our body the formation of an essential amino acid for the production of serotonin - tryptophan.

• Physical activity and physical education classes that are regular.
• Long walks in the fresh air.
• Sunbathing (only need to know the measure, so as not to get sunburn and heat stroke).
• Relaxing massage.
• The state of rest.
• Meditation techniques and proper breathing.
• Laughter and positive emotions.

These factors contribute to the production of the hormone of pleasure and a feeling of happiness. Follow simple recommendations and you will be in a good mood.

Table of products for the production of serotonin

The products do not contain serotonin, but an acid indispensable for its production, called tryptophan. Therefore, we need to eat foods rich in this amino acid.

Most of it contains:

• Black and red caviar.
• Legumes (peas, beans, lentils, chickpeas, etc.).
• Hard cheeses.
• Nuts (walnuts, almonds, cashews).

As you can see, the notorious chocolate and banana to lift your spirits are at the end of our table.

Some foods interfere with the production of the hormone of happiness

There are also products, with regular use of which the amino acid tryptophan and the hormone serotonin can stop being produced altogether:

• Highly caffeinated drinks.
• Rice white varieties.
• Alcohol.
• Bread made from premium flour.
• Confectionery.

Do you think that eating another cake will make you happier? But no, it has been scientifically proven that a large intake of sugar blocks the production of happy hormones. Yes, at first you will feel happiness (this is caused by a sharp increase in the level of serotonin in the blood), and then it will be replaced by a feeling of devastation and depression.

What is fraught with excess and lack of serotonin for our health?

An excess of the hormone of happiness is harmful to our body, as well as its deficiency.

Symptoms of a deficiency of the hormone of happiness:

• Depressive state, which has a long character.
• Sudden mood swings.
• Chronic fatigue.
• Impossibility of concentration.
• Sleep disorders.
• Headaches (migraines).
• Problems with intestinal motility.
• The appearance of signs of mental disorders.

A deficiency may arise due to a violation of the daily routine, eating unhealthy foods, a passive lifestyle. If you have serious problems, you should consult your doctor!

Excess serotonin

Oversaturation with this hormone can be deadly for our body!

Let's see what causes the excessive production of this hormone:

1. Food poisoning.
2. Long-term use of antidepressants without medical advice.
3. Drug use.

If you lead a healthy lifestyle and control your diet, then excess serotonin does not threaten you. However, what is the excess of this substance for our body and what are the symptoms of an excess of the hormone? If you experience any of the following symptoms, contact your doctor:

• Violation of the mental state (paranoia, causeless euphoria, increased anxiety, fear, etc.).
• Violation of the functioning of the gastrointestinal tract (irregular stools, diarrhea, constipation, abdominal pain, nausea, vomiting, and others).
• Malfunctions in the functioning of the nervous and muscular systems (nervous tic, tremors, seizures, impaired coordination, and others).

If these signs are identified, you should immediately consult a doctor so that he can prescribe you adequate medication.

How to apply for weight loss?

To lose weight naturally, you only need to eat foods that are rich in tryptophan. But everything is good in moderation. Therefore, it is important to have a balanced diet. Foods high in amino acids give us a feeling of fullness, even if we ate very little of it.

Proper nutrition with normal production of the hormone of happiness and the content of vitamins and microelements can save us from many health problems and ensure proper weight loss without compromising the physical health of the body:

• Normalizes the work of the gastrointestinal tract.
• Supports body tone.
• Provides us with energy for active pastime.
• Increases the endurance of our body.
• Ensures the normal functioning of the nervous system.
• Helps fight sleep disorders.
• Normalizes body weight.

With proper nutrition, you can quickly and easily lose weight in a matter of months. Replace confectionery with fruits that will satisfy your need for sweets and saturate your body with vitamins. It is best to consume fruits that are high in tryptophan:

• Dried fruits (dates, figs, dried apricots, prunes);
• Melon;
• Bananas;
• oranges;
• Peaches;
• Apples.

Include lean meats in your diet. For example, veal, turkey, chicken, rabbit meat, quail, etc. These products are a source of tryptophan. They will help maintain normal serotonin levels and ensure satiety for several hours.

Eat vegetables: tomatoes, bell peppers, broccoli and others.

Enrich your diet with berries. It is enough to eat a handful of raspberries or blueberries a day to ensure good health and get a charge of vivacity.

Seafood is a valuable source of tryptophan. Most of all it contains: seaweed, trout, red varieties of fish and squid.

Daily intake of tryptophan for an adult - 150-200 mg.

So, now you know how the happy hormone serotonin is formed, why it is needed and what foods contribute to its formation, and which ones, on the contrary, hinder it. Follow simple recommendations and you will be able to ensure the normal functioning of your body for many years. Stay healthy and happy by eating right and exercising.

Serotonin in food - myth or reality? The answer to this question was given more than 20 years ago, but even now not everyone knows whether it is possible to replenish the reserves of this important hormone from the outside? To finally decide, let's delve a little into biochemistry.

pleasure hormone

The level of serotonin in the body directly affects the emotional background of a person. If it is in the body in sufficient quantities, depression will not defeat you. In people who constantly grumble, complain of poor sleep and appetite, hormonal analysis shows a lack of serotonin.

The mucosa of the gastrointestinal tract and partially the pineal gland (pineal gland) is responsible for the synthesis of this hormone. Serotonin can only be produced in these organs. It belongs to the class of biogenic amines - substances that are formed in the body of mammals by decarboxylation of amino acids. This is a complex chemical reaction, during which a carboxyl group “falls out” from a complex amino acid formula. Each biogenic amine is "tied" to one or another acid. Serotonin, produced from tryptophan, is no exception.

Under the influence of a special gastric enzyme (tryptophan hydroxylase), the amino acid is converted into serotonin. It is not found in food, this hormone can only be synthesized inside the body. With their help, you can only increase the production of serotonin, "delivering" more raw materials to the body for decarboxylation.

You can increase the production of the hormone with the help of foods rich in tryptophan. Therefore, in the medical or near-medical literature, food that contains serotonin refers to foods high in the amino acid tryptophan. Accordingly, the ability to increase serotonin with food is not a myth.

Substances - "helpers"

In the process of synthesis of serotonin, not only the concentration of tryptophan in a particular product plays a role, but also its microelement composition as a whole. The fact is that amino acids tend to "compete" with each other in terms of absorption. The following substances can contribute to the acceleration of tryptophan decarboxylation:

• vitamin B;
• zinc;
• magnesium.

If there is a deficiency in the body, the process of serotonin synthesis slows down, instead energy is directed to the conversion of other amino acids. Therefore, in order for the level of this hormone to be consistently high, you need to eat foods containing these trace elements.

From everyday products, magnesium reserves will help replenish chocolate, bananas, buckwheat, green salad and milk. Zinc is rich in cereals, fish, eggs, offal. Vitamin B is abundant in potatoes, walnuts, pork, eggs and spinach.

What foods contain tryptophan?

This is a fairly common amino acid present in almost all foods we are used to. True, in some it is present in high concentrations, in others its level is quite insignificant. The main foods containing tryptophan in large quantities:

• hard cheese;
• nuts of any kind (peanuts, cashews, walnuts, pine nuts);
• rabbit meat;
• squids;
• hen;
• beef;
• peas and red beans.

The most valuable source of tryptophan is red caviar. The concentration of this amino acid is almost 100 mg per 100 g of product. But there is relatively little tryptophan in popular fruits: bananas contain 45 mg of amino acid per 100 g of weight, oranges - only 27. But bananas can significantly replenish the balance of vitamin B, which, as mentioned above, accelerates the synthesis of serotonin. Medicinal herbs also contain almost no tryptophan, but raw sunflower seeds contain a lot of it - 300 mg.

Another product to increase serotonin is chocolate. The amino acid content in it is three times lower than in nuts, but it is rich in another substance that stimulates the synthesis of the hormone of pleasure - resveratol. This antioxidant is present only in dark chocolate, in milk its concentration is extremely low. To increase the level of serotonin, it is recommended to consume daily up to a third of the bar, no more.

We answered the question of what foods contain serotonin. But this is not the only hormone on which our good mood depends.

Dopamine is another joy hormone

Like serotonin, dopamine belongs to the so-called. internal reinforcement factors. Its release into the brain causes a feeling of joy and satisfaction. Dopamine plays an important role in the cognitive activity of the brain, which includes remembering, switching attention, perception, etc. The brain is the main organ that produces this hormone. In small quantities, dopamine is synthesized in the adrenal glands, but it does not reach its destination - the subcortical structures of the brain. If serotonin is produced from the amino acid tryptophan, then dopamine is produced from phenylalanine by a similar decarboxylation reaction. You can increase the concentration of this hormone in the body in the same way - eat foods containing phenylalanine:

• hard cheese;
• peanuts and sesame;
• milk and unsweetened yogurt;
• parsley;
• chicken's meat.
• dried fruits (figs, dried apricots, raisins).

These are the most affordable foods that increase the level of dopamine in the body. Also, "raw materials" for its synthesis can be found in Jerusalem artichoke, dried forest mushrooms and dried milk.

While raising the level of hormones of joy with the help of products, do not forget about physical activity. It has been proven that a person who is in good physical shape is prone to seasonal blues.

Serotonin is the hormone of joy and good mood. If a person feels depressed, often cries, grumbles, is dissatisfied with everything and everything, perhaps he lacks this substance. You can increase its content by eating certain foods in the diet. What foods contain serotonin, where the hormone is produced, what are its functions, we will consider in this article.

Serotonin and its functions

This hormone in the human body is a neurotransmitter that transmits signals from the brain and affects the receptors on which our mood, good sleep, and libido depend. In addition, serotonin is responsible for learning, memory, adaptation in the social environment.

In fact, the hormone is a human natural antidepressant. The substance is produced mainly in large quantities in the digestive tract. A small part of it is produced in the brain. The produced hormone is captured by platelets and circulates with them through the blood. At each moment, approximately 10 mg of a substance is in the circulatory system.

The functions of this hormone include big part of the activity of hormonal substances:

• Protecting the body from the negative effects of stress;
• Protection from the harmful effects of toxins;
• Control and normalization of the functioning of the endocrine system;
• Ensuring normal blood clotting;
• Promoting good peristalsis of the gastrointestinal tract;
• Ensuring the normal functioning of the pituitary gland;
• Regulation of blood pressure;
• Ensuring normal thermoregulation;
• Narrowing of blood vessels and bringing them into tone;
• Stimulation of labor activity;
• Ensuring normal lactation;
• Promoting good motor function;
• Establishment of the menstrual period;
• Reproductive control;
• Sleep normalization.

If people feel a violation of the above functions, in order to produce serotonin, they need to be in the sun more often, exercise themselves, and introduce certain foods into the diet. In sunlight, there is an increased production of the hormone. That is why depressive states occur more often in the autumn-winter period. The influence of bad weather and a gloomy sky is great.

Signs of a lack of serotonin

First of all, about the reasons for the decrease in the substance. It can be:

1. Sleep deprivation. If a person sleeps less than 8 hours, in the morning he gets up broken, with poor health and mood.
2. Passive lifestyle. In the absence of physical activity, serotonin levels decrease.
3. Wrong nutrition. If a person is addicted to vegetarianism or a raw food diet without properly studying the laws of a balanced diet, the hormone decreases. Helps to recover return to normal nutrition.
4. Frequent stress. When troubles are constantly present at home or at work, it is necessary to take measures to improve mood. The simplest method is to eat a piece of chocolate, if there are no contraindications to taking sweets.

Decreased serotonin levels have pronounced signs of physical condition and mood:

• Headaches;
• Distractedness, memory impairment;
• Attacks of irritability and anger not justified by the situation;
• Anxiety and insomnia;
• Decreased performance;
• bowel disorder;
• Constant desire to eat something sweet.

Some of the problems associated with the lack of a substance are very serious. Depression can lead to suicide attempts. She needs to be treated. But, first of all, it is worth reviewing your menu in order to increase the volume of serotonin in a natural way, taking substances that produce it.

how to boost hormone

The first thing to say is that the answer to the question “what foods contain serotonin” will not solve the problem of a low content of the substance. Serotonin is found in meat, fish, offal. But it does not enter the human bloodstream after eating this food, as it is quickly broken down by enzymes into components. Serotonin in food does not affect its content in human blood.

Serotonin, which enters our bloodstream, is formed only our body. It does not come from outside. But there is a way out of the situation. There are products that do not contain serotonin, but substances that are the "progenitors" of the hormone, and products that stimulate its generation.

The fastest way to increase hormone production is to eat sugary foods. The mood will improve from sweets, cake, pastries. That is, fast carbohydrates increase the production of serotonin. But they are not for everyone. This method is not suitable for people prone to increased blood glucose.

What is serotonin formed from, what foods contain its stimulants? There are many of them. The progenitors of the hormone are calcium, magnesium, useful for the heart, folic acid, which is necessary for the circulatory and immune systems, the amino acid tryptophan, which increases the body's resistance to selenium, B vitamins, which are necessary for the normal state of the nervous system and affect women's health, vitamin E, hormones insulin and estrogen. Sweets increase the production of insulin, therefore, have a positive effect on the production of serotonin.

The most important components of serotonin are the amino acid tryptophan and B vitamins. An important role is played by magnesium and insulin. Of these substances, insulin stimulates the generation of serotonin, and the remaining substances are the raw material for its formation. Therefore, when people talk about foods rich in serotonin, they mean foods that contain tryptophan. A person can receive vitamins and the listed mineral substances with the intake of vitamin complexes. What are the other components, we will consider further.

Foods that contain tryptophan

The following table gives an idea of ​​the content of tryptophan in foods, sources of serotonin:

The rest of the products contain less than 100 mg of amino acids per 100 g of weight. As can be seen from the table, most tryptophan is found in caviar and hard cheeses. By far the highest percentage of amino acids is found in chocolate. Plus, sweets are addictive. If you eat chocolate during a bad mood, it will improve. Then the effect of chocolate will stop, the mood will fall, the body will require the next serving of chocolate.

What products should be included in the menu? In addition to the products listed in the table that increase serotonin, the human body must constantly receive protein foods with seafood. Cow's milk will also help. There are many natural sources of serotonin.

There is very little tryptophan in fruits and vegetables. Therefore, without special indications and recommendations from a doctor, it is harmful to get involved in a raw food diet. The vegetarian menu should be very thoughtful so as not to harm the body, instead of having a helping effect.

It should be borne in mind that the products that contribute to the production of serotonin are melon, bananas, pumpkin, citrus fruits. Dishes with honey, nuts, dried fruits, lemon will help raise the hormone.

The menu should include foods containing magnesium. These include dried apricots, dried grapes, prunes, dates. It is useful to buy at a pharmacy and drink 1 tsp. with tea once a day sea kale. It has a lot of magnesium and it contributes to the production of the hormone.

Hot tea with lemon or coffee will help to quickly raise the level of the substance. There is no need to add sugar to these drinks.

Excess hormone

The reasons for the increased volume of serotonin in the blood can be poisoning or uncontrolled medication. Signs of toxic poisoning are mental abnormalities - anxiety, confusion, hallucinations; autonomic disorders - headaches, loose stools, nausea, fever, sweating, rapid pulse; muscle disorders - tremor, epilepsy, impaired coordination.

Serotonin, being elevated, is just as harmful as it is reduced. At the first of its symptoms, you need to call emergency help.

Bad mood, restless and short sleep, irritability and outbursts of anger are all familiar conditions, especially in winter and autumn. However, not everyone thinks about what becomes the root cause of such changes. And the source of the problems is a deficiency of serotonin, the "hormone of happiness." It is a substance that has a wide variety of effects on the human body:

• spasms blood vessels
• enhances intestinal peristalsis
• affects blood pressure
• eliminates depression
• in small amounts it turns into melatonin, which affects circadian rhythms (day-night, summer-winter)

The hormone is important for our body and must be synthesized in sufficient quantities in the human body. What foods contain serotonin is interesting to anyone who wants to always have a great mood and good health. Since the neurotransmitter is a biogenic amine, it is formed in the body by the decarboxylation reaction of the amino acid 5-hydroxytryptophan (the reaction is the elimination of the carboxyl group - CO). The latter, in turn, appears from tryptophan due to special enzymes. Thus, in order to get serotonin, we must eat foods rich in tryptophan.

What is serotonin

Here is a table of these products:

Serotonin is not found in food, and for its formation in the body, the daily dose of tryptophan must be at least 2000 mg. For the synthesis of the neurotransmitter, B vitamins are necessary, their reliable sources are cereals (barley, oatmeal, buckwheat).

The fastest way to raise your serotonin levels is to eat cake or chocolate. But, unfortunately, this way to cheer yourself up is fraught with obesity, heart problems, shortness of breath, and a whole range of other “amenities”. Such products are classified as "fast" carbohydrates, they cause sharp jumps in blood sugar and are quickly excreted from the body.

Since serotonin deficiency causes depression, a person becomes a kind of drug addict and cannot do without sweets. But eating meat (beef, liver, kidneys), sea fish, hard cheese and soy products will be much more effective.

They slowly increase the level of serotonin and keep it in the blood for a long time. Satisfied people who have a balance of the hormone of happiness are in most cases lovers of meat and fish. Sweet in this case is not so relevant.

In addition to animal sources, serotonin is found in food almost everywhere: pumpkin and sunflower seeds, fruits, vegetables, nuts. Black coffee also improves hormone production and improves mood. The most delicious and affordable product that raises serotonin are bananas, which contain 45 mg of tryptophan in one hundred grams of fruit.

Of the herbs, melissa, lemongrass, bergamot, mint, jasmine, lemon balm favorably affect the production of the hormone. Thus, a balanced diet helps to maintain a constant level of serotonin in the blood. Healthy food is the key to energy and good mood.

Here are some foods that promote the production of serotonin! As a result, they improve mood, reduce anxiety and promote a good night's rest.

Include these serotonin-rich foods in your daily menu to feel better.

Serotonin is a neurotransmitter. Neurotransmitters are chemical messengers that stimulate or suppress emotional states, the response to pain, and the sleep-wake cycle. They transmit information between different areas of the body and the nervous system (brain, spinal cord, and nerves).

The most important neurotransmitters are acetylcholine, dopamine, epinephrine, norepinephrine, serotonin and gamma-aminobutyric acid or GABA,

Serotonin is a monoamine that is synthesized in serotonergic neurons of the central nervous system and enterochromaffin cells of the gastrointestinal tract (intestinal nervous system). In fact, 80-90% of serotonin is synthesized in the gut.

Serotonin Functions

It regulates appetite, libido, sociability, mood and helps control stress. It is also involved in the regulation of bowel movement, hypersensitivity of internal organs and intestinal secretion (closely associated with irritable bowel syndrome -SII-).

It also regulates the production of the hormone melatonin at the level of the brain responsible for the regulation of circadian rhythms (this is our biological clock).

Low levels of serotonin contribute to a tendency to negative, pessimistic thoughts, constant irritability, anxiety, depression, impulsivity, irritability, obsessive-compulsive disorder, panic, drug and alcohol abuse, sleep difficulties, poor sleep, and nightmares.

Serotonin deficiency causes a large appetite for sweets. Women are also more sensitive to changes in serotonin levels.

Foods rich in serotonin

In fact, there are no foods rich in serotonin or containing serotonin. The amino acid tryptophan is a precursor to the neurotransmitter serotonin, so by eating foods rich in tryptophan, you guarantee the production of serotonin.

Tryptophan is one of the eight essential amino acids in the human diet and is the least abundant. An adult requires at least 250 mg per day to maintain nitrogen balance, but its entry into the blood-brain barrier (BHE) is dependent on competition with other amino acids.

The standard Western diet provides 1,000-1,500 mg of tryptophan per day, combined with other competing amino acids in proteins. Therefore, increasing the amount of dietary proteins does not guarantee that more tryptophan is absorbed. It is best to take tryptophan in a fast, bioavailable form, without competing with other amino acids and minimizing the effect of enzymatic degradation.

Although many foods contain tryptophan, the diet usually does not provide the L-tryptophan needed to produce enough serotonin. Also, enzymes that are activated during inflammation and aging break down L-tryptophan before it is converted to serotonin.

The effects of tryptophan depend on the presence of magnesium, as this mineral also promotes the formation of serotonin.

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

Therefore, it is essential that the diet is rich in whole grains and seasonal fruits and vegetables. The transformation is activated in the presence of oxygen, so physical activity activates its production and stimulates endorphins, natural relaxants that also create well-being.

10 foods that boost serotonin production

Fish

Contains tryptophan, zinc and omega-3 fatty acids that promote the conversion of serotonin.

Meat

Choose lean meats (chicken, turkey, rabbit) for their contribution of tryptophan as well as B vitamins.

Eggs

The yolk is especially rich in tryptophan, as well as B vitamins.

Legumes

Beans, beans and lentils - these legumes provide more tryptophan.

whole grain

The presence of carbohydrates promotes the conversion of tryptophan into serotonin. They are a source of B vitamins. Wheat bran also contains a lot of magnesium.

Nuts and seeds

Pistachios and almonds provide a large amount of tryptophan. Nuts are also rich in magnesium. Seeds (pumpkin, sunflower and pine nuts) also contribute zinc.

seasonal fruits

Provides vitamins, calcium and magnesium. Especially pineapple and banana contribute to an increase in the amount of tryptophan.

seasonal vegetables

Provide magnesium, vitamins and carbohydrates with a favorable glycemic load.

Dark chocolate

Eating dark chocolate in moderation is a pleasant way to boost tryptophan levels as well as magnesium.