Food is good and good is food, literally – food can make you feel good! Eating the right foods can increase your feel good & happy hormones! In this article, discover the top 10 foods that increase serotonin and dopamine naturally – without having to take any drugs!
How Food Increases Serotonin and Dopamine Production
Diet plays a big part in hormone production and regulation in our bodies. Serotonin and dopamine are both hormones that are produced in our bodies. Serotonin is known as the ‘happy’ chemical while dopamine is the ‘feel good’ chemical.
Our bodies need certain nutrients to produce different hormones. To increase your serotonin and dopamine levels naturally, eat foods that are rich in tyrosine, an amino acid that is converted into dopamine within the body.
Other foods to consume to increase serotonin and dopamine naturally include those rich in probiotics and prebiotics. Probiotics are good bacteria that is naturally found in the body, especially the gut. The gut is called the ‘second brain’ because it contains a large number of nerve cells that produce many neurotransmitters/chemicals such as dopamine & serotonin.
Let’s see what particular foods to eat in specific to increase your serotonin and dopamine levels naturally:
Top 10 Foods that Increase Serotonin and Dopamine Naturally
1. Chocolate
When you’re feeling low and eat chocolate, you automatically feel much better! Why? Because chocolate is one of the top 10 foods that increase dopamine and serotonin naturally!
Fun fact: Your brain produces dopamine when you eat chocolate and when you think about eating it!
Chocolate contains an amino acid called phenylethylamine that stimulates brain cells to produce dopamine. It also has the ability to increase the calming and relaxing chemical, serotonin.
For your instant dopamine rush, it’s best to use the real deal without any additives and that is pure raw cacao powder, which is a very powerful superfood from which chocolate is made. Raw cacao contains the full spectrum of strong antioxidants, vitamins, minerals and more which regular processed chocolate doesn’t have.
2. Eggs
If you eat eggs for breakfast every day, then you’re doing it right! Eggs are filled with protein and protein-rich foods actually contain the compounds tyrosine and phenylalanine. The enzymes in the body convert these into dopamine, which is why it is important to have adequate tyrosine levels in your body.
Have your eggs in the morning – sunny side up, scrambled, hardboiled or poached to have a good supply of dopamine throughout the day!
3. Salmon
Salmon is rich in omega 3 fatty acids, another nutrient that contributes to the proper development of the brain, and increase in serotonin and dopamine. Tryptophan is an amino acid found in oily fish like salmon which helps in the production of serotonin.
Consume salmon or other oily fish such as mackerel by eating two portions every week to keep your levels of dopamine and serotonin in check.
4. Nuts such as Almonds, Cashews, Pecans, Etc
Do you love crunching on nuts? Cool! Because you are also making sure your body has nutrients available to produce serotonin and dopamine!
Nuts such as almonds, cashews, peanuts, pecans, macadamia nuts, brazil nuts and more contain amino acids and healthy fat that help produce hormones and other chemicals necessary for a healthy happy brain!
5. Banana
Eating a banana can boost your mood almost instantly! This is because bananas are among the foods that increase serotonin and dopamine naturally – they contain prebiotics, which are types of dietary fiber that feed the good bacteria in your gut, which keeps it healthy. A healthy gut assists in the regular production of hormones such as serotonin and dopamine.
Bananas also contain quercetin and tyrosine that stimulate dopamine production.
Eat a banana a day to keep the blues away!
6. Spinach
Spinach is a dark leafy green vegetable that is rich in antioxidants, vitamins and minerals. It is also a source of tryptophan which is necessary in the production of serotonin.
Blend spinach in smoothies, sauté it and add it to vegetable salads to feed your body with nutrients to produce serotonin and dopamine.
7. Yogurt
Yogurt is one probiotic-rich drink that is well loved throughout the world. As we saw above, taking probiotics is a way to feed the good bacteria in our guts, which helps in the production of neurotransmitters or chemicals including dopamine and serotonin.
Sprinkle berries, nuts, seeds, oatmeal, granola or honey to your yogurt and have it for breakfast or as a healthy snack!
8. Seeds such as Chia Seeds, Pumpkin Seeds & Flaxseeds
Eat your seeds because these goodies are incredible foods for naturally boosting your serotonin and dopamine production! Nuts such as chia seeds, pumpkin seeds & flaxseeds, among others, are rich in omega 3 fatty acids and amino acids that are required for the body to produce feel good & happy hormones.
Make a trail mix or add seeds to yogurt, smoothies, oatmeal & porridge to incorporate healthy nutrients into your daily diet.
9. Lean Meats
Lean meats and poultry are another top food that increase serotonin and dopamine naturally. That’s because they are high in protein that is necessary in manufacturing dopamine and serotonin.
Consume lean meats & poultry which are less in fat such as skinless chicken, turkey & lean cuts of meat from beef, pork and lamb.
10. Dairy
Dairy foods such as milk, cheese and yogurt are among the foods that increase serotonin and dopamine! This is because they contain tyrosine & phenylalanine that boost thinking, clarity and memory as well as increase the levels of dopamine and serotonin in the body.
Try as much as you can to have organic or grass-fed dairy so that you can avoid added hormones that are found in regular milk produced from factories.
Thanks
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