Serotonin is described as a neurotransmitter that is responsible for many important brain functions. The development of specific tissues and neurons depend on serotonin. Therefore a disruption or deficiency of serotonin leads to permanent change in the behavior and function of the brain. There are several foods that help in increasing and maintaining healthy and needful levels of serotonin. Vitamin B6 that is mainly responsible for the regular production of serotonin. Tryptophan is also key in the production of serotonin. Therefore, it is essential to include foods and vitamins in your diet that are high in tryptophan and vitamins.
Include buckwheat in your diet as this natural food contains more vitamins and tryptophan than other starchy carbohydrates. The B vitamins, particularly vitamin B6, are highly recommended for enhanced serotonin production. Deficient amounts of serotonin can lead to anxiety and depression. Starchy foods are essential sources to increase serotonin. However, care should be taken on the quantity intake of the starchy foods as they may lead to an imbalance of blood sugar levels. Hence, it is important to take tryptophan from protein foods as well.
Eating a diet that contains adequate quantities of protein is essential for the maintenance of a positive mental balance. Turkey is one of the best foods that contains the proteins and tryptophan that helps boost serotonin levels. Being rich in fats too, turkey provides both the elements in a balanced ratio.
Take 1 to 3 tbsp. of flax seeds, or 1 to 2 tbsp. of flax seed oil to keep your sulky mood away. Both the seeds and oil have been found to contain tryptophan and high levels of omega-3 fatty acids, thus raising the serotonin levels. As omega-3 fatty acids are a major part of brain nerve cells, they are used to treat psychological problems, depression and violent behavior.
Include whey protein in your diet to achieve higher levels of serotonin. Whey protein is rich in protein and helps in the regulation of appetite, maintenance of blood sugar levels and bolstering of the overall immune system. Again, as whey protein allows better release of tryptophan to the brain, it helps in increasing the serotonin levels.
Make bananas a part of your daily diet in order to raise serotonin levels. Surprisingly, bananas contain tryptophan and are a good source of increasing serotonin levels. Agreed that the sugar content and glycemic index would not permit the intake of a banana everyday, but occasional inclusion is advised, and you can make excellent recipes with bananas and whey protein.