Avocado is rich in tryptophan, which is a pre-cursor to serotonin, which is our feel-good chemical. It also has folate and Omega 3 in it.”
Avocados
Moreover, avocados also contain tryptophan. Tryptophan is an amino acid that has a powerful impact on mood and mental health. It helps to balance hormones and aids in serotonin production. Consequently, eating foods containing tryptophan improves mood and overall mental stability.
So if we consume produce rich in tryptophan, our bodies can make more serotonin. Plantains, pineapple, bananas, kiwi fruit, plums, and tomatoes contain high amounts of tryptophan. Moderate amounts can be found in avocados, dates, grapefruit, cantaloupe, and more.
Avocados are also rich in folate, which research indicates could aid in reducing symptoms of depression. They also contain a good amount of vitamin K. One observational study found that older adults who consumed more vitamin K in their diets tended to have lower symptoms of depression.
Food rich in B vitamins, such as avocados and almonds, have been shown to reduce stress and anxiety.
In fact, researchers have found that avocados may protect the heart in a similar way as olive oil and nuts do in the heart-healthy Mediterranean diet. A 2018 analysis of 10 studies found an increase in HDL (protective cholesterol) in people who consumed an average of 1 to 3.7 avocados daily.
Serotonin is a chemical in the brain that can affect mood. Eating foods that contain the essential amino acid known as tryptophan can help the body to produce more serotonin. Foods, including salmon, eggs, spinach, and seeds are among those that help boost serotonin naturally.
Increasing serotonin levels can be done naturally. The best ways to do this are eating well, getting out in the sun or supplementing with vitamin D, exercising, taking adaptogens, and managing stress. Serotonin can also be increased synthetically with antidepressants.
Foods high in trans fats: Eating foods high in trans fats like potato chips, pizza, and fast food are linked to decreasing serotonin levels. These foods affect our mental health by causing inflammation that could prevent the production of Omega-3 fatty acids that improve brain function and mental health.
A cup of oatmeal provides tryptophan – amino acid that converts to serotonin – the feel good brain hormone that in turn converts to melatonin – the sleep promoting hormone. The carbs in the oats promote the production of insulin which helps tryptophan get into the brain.
Another popular myth that is widespread on the Internet is that bananas improve mood because of their serotonin content. Although it is true that bananas contain serotonin, it does not cross the blood–brain barrier.
Prolonged periods of stress can deplete serotonin levels. Our fast-paced, fast food society greatly contributes to these imbalances. Genetic factors, faulty metabolism, and digestive issues can impair the absorption and breakdown of our food which reduces our ability to build serotonin.
Avocados. Now we know why all those food bloggers have such wide smiles: avocados contain choline, which in turn boosts serotonin levels. They are also packed full of vitamin E, so they'll give your skin a subtle makeover too. It's a super-happy food.
Serotonin helps regulate the body's internal clock, including the ability to feel sleepy, remain asleep, enter rapid eye movement (REM) sleep, and wake in the morning. People with chronic insomnia, unusual sleep patterns, chronic fatigue, or consistently vivid dreams may have serotonin deficiency.
Getting enough sleep, exercising, listening to music, meditating, and spending time in the sun can all boost dopamine levels. Overall, a balanced diet and lifestyle can go a long way in increasing your body's natural production of dopamine and helping your brain function at its best.
“Usually, I would recommend that ½ to one avocado a day is reasonable,” she says. She notes that since avocados are a pretty significant source of healthy monounsaturated fat, they make you more satisfied and are harder to overdo because they tend to fill you up.
New research has found that eating two servings of avocados each week may boost your heart health and lower your risk of cardiovascular disease. Avocados contain dietary fiber, minerals, and healthy fats known to improve cardiovascular risk factors like high cholesterol.
Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
Blueberries
When we're anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C which have been shown to provide anxiety relief.
Antidepressant medications called selective serotonin reuptake inhibitors (SSRIs) are often the first-line treatment of symptoms of serotonin deficiency such as depression and anxiety. SSRIs help your body use serotonin more efficiently.