7 Foods That Trigger The Release Of Serotonin And Dopamine

Foods that trigger the release of serotonin and dopamine essentially make your brain work better and have the power to improve mildly depressive states and make you feel better when you are down. These two neurotransmitters balance your blood pressure, help you sleep better, and also give you the energy you need for your day.

You may have read about miracle foods that will make your depression go away on its own. Be careful with such statements; there are nuances. There may be some truth in them, but it’s more complicated than that.

You have four natural chemicals in your body that we call the “happiness quartet”: endorphins, serotonin, dopamine and oxytocin. Some foods have a nutritional composition that promotes a certain brain chemistry that corresponds to reduced symptoms of depression and improved mood. But what is clear according to several studies is that there are no foods that are able to completely fix any depressive disorders.

Having a healthy diet, including foods that increase serotonin and dopamine levels, is a strategy that should be accompanied by psychological support and medication, according to what your doctor considers appropriate. If you do not have depression, there are many good things these foods can do for you as well.

Foods that trigger the release of serotonin and dopamine

Your levels of serotonin and dopamine fluctuate in your body for a variety of reasons. Depression is one of them, although there are many more that we need to consider:

• Stress
• Eating too much saturated fat, sugar, processed foods, etc.
• Thyroid disorders
• Medication that reduces the production of serotonin and dopamine

With all that said, having a healthy diet is crucial, just like regular doctor visits. Now let’s look at the foods you can eat to encourage the body to produce serotonin and dopamine.

1. Oats

Oats fall under the category of “smart” carbohydrates. What does that mean? First of all, these carbohydrates have a calming effect on your brain. Oats are also a complex carbohydrate (whole grains), and also trigger the production of tryptophan, an essential amino acid from which serotonin is synthesized.

2. Bananas

Bananas are one of the best things you can eat if you want to increase your serotonin and dopamine levels. They will not cure depression completely on their own, but they will give you a natural supplement of energy, optimism and health. Why? Well, this is what bananas do in your brain:

• Triggers the production of tryptophan
• Contains vitamins A, C, K and B6: basic components in the synthesis and metabolism of neurotransmitters, including serotonin and dopamine.
• Bananas are rich in natural sugars, which, combined with the natural fiber in them, results in increased strength and energy.

3. Eggs

Many people today try not to eat eggs for fear of raising their cholesterol levels. However, science has confirmed that eggs are good for you because they provide good cholesterol, HDL. The key is to consume them in moderation. In addition , eggs, just like dairy products, help your body produce tryptophan and vitamin B6. These substances are necessary for the production of serotonin and dopamine.

4. Chocolate

Did you hope to see chocolate on our list? Well, here it is, and now you can eat it daily, especially in the morning, without guilt. That said, of course, you should not eat more than 30 grams of dark, unsweetened chocolate per day.

Chocolate, in addition to being one of the best foods to increase serotonin and dopamine levels, also provides exorphin, a natural painkiller, and theobromine, a substance similar to caffeine that gives you energy.

5. Pineapple

Sometimes we forget how good fruit can be for us. Pineapple, for example, deserves a place in everyone’s diet. Reason? Here are just a few reasons:

• Pineapple reduces anxiety and is anti-inflammatory.
• They are rich in vitamin C and good for circulation, concentration and motivation.
• They are good for dinner, as they help your body produce melatonin, the sleep hormone.

6. Salmon

Fish such as salmon and mackerel are rich in B vitamins. These are essential nutrients and essential in the production of serotonin and dopamine. Also, as we have written about before, our brain needs omega-3 which is found in salmon. Omega-3 enhances processes related to attention, memory and mood.

7. Chickpeas

Out of all the foods that trigger the release of serotonin and dopamine, chickpeas (or garbanzo beans) are one that have been recognized and loved for centuries after centuries in many different cultures.

People all over the world love them for their ability to improve their mood and give them energy. Maybe that’s why hummus, along with olive oil, garlic and peppers, is one of the most common dishes eaten in the Middle East.

Maybe you are already eating some of the foods we mentioned above. We encourage you to add a few more of them to your diet, in addition to always remembering to eat a balanced diet, as natural as possible and accompanied by healthy lifestyle habits. Exercise and good emotional coping are also important. So add some bananas and chickpeas to your diet, exercise, and be happier and healthier!