Serotonin is the well known mood stabilizer.
You cannot just grab and eat serotonin; it is synthesized from amino acid tryptophan. Food high in protein contain large amount of this BUT it wont boost serotonin on its own. It needs carbohydrate.
Insulin which is released on intake of carbs promotes amino acid absorption and leaves tryptophan in the blood. Therefite high-tryptophan foods with carbs is equal to serotonin boost.
Tryptophan, vitamin B6, vitamin D, and omega-3 fatty acids helps in producing the neurotransmitter.
Egg especially yolk
Cheese
Nuts and seeds
Turkey
Pineapples
Bananas
Salmon family
Beans
Leafy greens
Probiotic/fermented foods (kefir, yogurt, tofu)
ABSORPTION is a factor as tryptophan from food has to compete with other amino acids to be absorbed into the brain.
Healthy gut bacteria therefore high fiber diet is a plus. Sunshine, exercise and massage are activities to boost serotonin as well.
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