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
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.