In current times, where the Stress and emotional tensions are common, it is essential to promote a positive mood to reach the integral wellnessTo achieve this, there are effective tools such as the practice of sport, healthy social relationships and, above all, a adequate food. Diet plays a crucial role in the regulation of neurotransmitters responsible for our mental health, such as Serotonin and dopamine.
Below we have prepared a comprehensive guide on foods that contribute to production of these neurotransmitters, essential to maintain a balanced mood. In addition, we cover additional tips for your natural optimization.
What are serotonin and dopamine?
La Serotonin and dopamine They are essential neurotransmitters for the brain and the body. They regulate processes such as rest, the frame of mind and motor functions, in addition to playing a key role in the emotions and and motivation.
La Serotonin, known as the "happiness hormone", originates from the tryptophan, an essential amino acid that acts on areas such as the sleep regulation, the appetite and emotions. For its part, dopamine is responsible for providing sensations of pleasure y compensation. The latter is synthesized from the tyrosine amino acid.
The niveles of these neurotransmitters can fluctuate due to multiple factors, such as:
- Chronic stress.
- Diets rich in saturated fats, refined sugars o ultra-processed foods.
- Hormonal alterations o enfermedades related to metabolism.
- Consumption of certain medications affecting their production.
To keep your equilibrium, it is essential to adopt Healthy Habits and a rich diet en foods that favor their synthesis.
Foods that promote the production of serotonin and dopamine
Below we detail a food list ideal for increasing levels of Serotonin y dopamine, along with their Additional benefits:
Chocolate
The chocolate black, with a content of cocoa over 75% and without added sugars, it is a powerful ally for people's wellbeing. It is rich in theobromine, that contribute Energy, and phenylethylamine, which stimulates the release of dopamine. It also contains tryptophan, a direct precursor to the Serotonin.
This food not only improves the frame of mind, but can also act as a natural pain reliever. To maximize its benefits, it is recommended to consume it in a moderate, like a small piece a day.
Discover more benefits of dark chocolate here.
Oatmeal
La oats is a carbohydrate of absorption slow that balances the levels of glucose in blood, promoting an optimal environment for the production of tryptophan. Additionally, it provides fiber, Group B vitamins y minerals such as magnesium, essential for the production of neurotransmitters.
Including oatmeal in your breakfast is a excellent way to start the day with Energy y optimism. It can be combined with fruits, seeds or nuts to enhance its nutritional profile.
Banana
El banana It is famous for its high content of tryptophan, as well as in B6 vitamins, A and C, which are cofactors for synthesizing Serotonin y dopamine. It also contributes potassium y magnesium, which contribute to emotional balance and physical.
It is ideal to consume it as a healthy snack or incorporate it into Smoothies y nutritious desserts.
Eggs
The eggs are a full source de proteins high quality containing essential amino acidsand tryptophan. In addition, its content in Vitamin B6 contributes to the production of Serotonin y dopamine.
Don't be afraid to include them in your diet. regular; recent studies indicate that, consumed with moderation, do not raise the cholesterol in a harmful way.
Salmon
El salmon and other blue fish, As the sardines and mackerel, are rich in omega-3 fatty acids. These nutrients are essential for the maintenance of neuronal membranes and regulation of neurotransmitters.
Eat salmon twice a week strengthen el nervous system, improve the the memory and contributes to emotional balance.
Peppers
The peppers, especially the Red, are not only rich in Antioxidants, but also contain capsaicin. This compound stimulates the release of endorphins, known as the body's "natural painkillers."
They are perfect as part of salads, roasted or sauteed.
Chickpeas
The vegetables, particularly those chickpeas, are excellent sources of vegetable proteins y tryptophan. Furthermore, they contain Group B vitamins y magnesium, which optimize the production of Serotonin y dopamine.
Incorporate them into preparations such as hummus o fresh salads It is a delicious way to take advantage of its benefits.
Pineapple
La pineapple is rich in bromelinaa whirlpool bath, enzyme with properties anti-inflammatory, and in compounds that stimulate the production of Serotonin. It also favors the melatonin synthesis, improving the quality of the dream.
It is ideal to consume it as dessert or in natural shakes.
Sunflower seeds
The sunflower seeds They stand out for their content in tryptophan, magnesium y Vitamin E. Add a handful to salads, yogurts o homemade breads can help significantly improve the levels of these neurotransmitters.
As you can see, our diet has a direct hit in our emotional well. Include foods rich in tryptophan y omega-3, Together with Healthy Habits such as physical exercise and a good rest, will allow to optimize the production of Serotonin y dopamine. Let's transform our diet and lifestyle to experience greater happiness y emotional balance.