How to boost production of Serotonin in the brain Naturally without Drugs: Diet

How to boost production of Serotonin in the brain Naturally without Drugs: Diet

Serotonin regulates lots life sustaining processes in the human body and its levels are influenced by external factors, such as sunlight, diet and exercise. You can read one of my previous posts "What is serotonin and why it is so important". There are several ways to help produce serotonin naturally without drugs. By eating certain foods, you can manipulate your body's production of serotonin to control your appetite and balance your mood.

How does it work?

Serotonin is more sensitive to diet than any other neurotransmitter in the brain. The effects are not direct, however. As stated on Psych Central, carbohydrates especially can increase the levels of tryptophan (it is used in the brain to produce serotonin) in the body. Tryptophan competes with all of the body's other amino acids to enter the brain, through a strict gatekeeper known as the blood-brain barrier. Carbohydrates reach foods trigger the release of insulin which causes the body to absorb all amino acids in the blood except tryptophan. Consequently, tryptophan remains in the bloodstream until it crosses the blood-brain barrier and can be converted to serotonin.

Foods reach in tryptophan

Poultry products: Turkey should well be the most well-known dietary source of L-tryptophan, but all animal proteins contain some of the amino acid. A 4-ounce portion of either chicken or turkey breast provides 350 to 390 milligrams of L-tryptophan. Chicken eggs are also good source of tryptophan.

Seafood: Shrimp is the most nutrient-dense source of L-tryptophan with 330 milligrams per 4-ounce serving. Fish, such as tuna, halibut, salmon, sardines and cod, and scallops also contain between 250 and 400 milligrams of L-tryptophan per serving.

Dairy Products: Milk and yogurt still provide you with a full essential amino acid set along with bone-healthy calcium. A 1-cup serving of reduced fat cow's milk provides 100 milligrams of the amino acid, while 1 cup of low-fat yogurt gives you 60 milligrams.

Seeds and Nuts: Pumpkin seeds provide highest amount - 110 milligrams per one-fourth cup. Sunflower seeds, cashews, almonds and walnuts all contain over 50 milligrams of L-tryptophan per one-fourth cup

Foods reach in tryptophan should go with some carbohydrates to ensure it gets into the brain. Apart from this include foods reach in omega acids and vitamin V6 as vitamin B-6 can also influences the rate at which serotonin is produced.

Supplements

Nutritional supplement called 5HTP (5-hydroxytryptophan) can raise serotonin levels too, but it can't be taken on a regular basis for a long period of time and has some negative side effects on the circulatory system, therefore is not for people with heart problems.

Fortunately there is a safe and natural alternative, Laminine - a whole food derived from fertilized avian eggs that promotes serotonin production in brain naturally without any side effects and can be taken on a regular basis as part of a daily regimen. 

Make sure to include in your meals products rich in healthy carbohydrates and tryptophan to control your mood and appetite.

Laminine and Laminine Omega +++ helps brain produce serotonin naturally.

Stay healthy