9 Best Foods to Increase Serotonin and Dopamine Levels

Small dietary gestures are positive to help regulate what are known as happiness hormones. For example, eat more seeds, oats, eggs or fish. Simple, healthy and delicious.

Foods that increase serotonin and dopamine improve brain functionas well as nerves, mild depressive states or simple discouragement.

A healthy diet, like the Mediterranean diet, is an ideal starting point. to enhance mental well-being. And, despite the fact that in moments of depression we want to eat more ice cream, cakes or fast food; These are not the right choice.

What our brain and mental health need are nutrients, which are found precisely in fresh foods. We discover some of the best options below.

Dopamine and serotonin: what they are and how they relate to diet

Serotonin and dopamine are two neurotransmitters, that is, molecules that act as messengers between neurons and cells in the body. These exert a wide range of different brain functions, among which the control and regulation of:

Cognition; emotions; motivation; movements; pathways of reward and reinforcement.

Both are related to mood and emotions. and are known as the hormones of happiness and pleasure. Alterations in its synthesis and functioning can be found at the beginning of some problems such as depression, anxiety or insomnia, among others.

According to dietitian Ellie Rautio for the Mayo Clinic, Diet has a direct effect between the production of serotonin and dopaminemood and its possible disorders.

Studies seem to show that a nutritious, healthy diet is linked to both serotonin and dopamine. The ideal diet is one that is capable of providing necessary nutrients such as:

Zinc; iron; B vitamins; amino acids; carbohydrates; omega-3 fatty acids.

What foods contain dopamine and serotonin?

The levels of both transmitters fluctuate in our body for various reasons: taking medications, stress, depressive states or certain pathologies (among others).

Likewise, and as we saw a moment ago, diet also contributes. Beyond eating healthy, there are specific foods that increase the dopamine and serotonin available.

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1. The banana

One of the first foods on this list is the banana, as it provides both dopamine and serotonin.. This also contains a good amount of carbohydrates and vitamins (necessary for its synthesis) as well as tryptophan. This amino acid is closely linked to serotonin.

Eating a banana mid-morning or in the afternoon helps to obtain extra energy and nutrients to face the day with optimism and without stress.

2. Oats

One of the best ways to provide serotonin and dopamine in the morning is to start the day with rolled oats.. This is an ideal proposal for breakfast, for several reasons.

On the one hand, oats provide slow absorption carbohydrates. This macronutrient facilitates insulin secretion, which is essential for increasing blood tryptophan levels.

In addition, it contains other very interesting nutrients, such as fiber, iron and some amino acids. All this without taking into account that By including oat flakes you can replace conventional breakfast cerealswhich usually contain refined flours and a lot of added sugar.

3. Eggs

Eggs are an outstanding source of protein and contain interesting amounts of the amino acids tyrosine and tryptophan.. It also has vitamin B6, necessary for its best use.

Despite the bad reputation of this food in the past, Today we know that it can be part of a healthy diet. It is not only nutritious, but also affordable and very versatile.

To make it a healthy and easy-to-digest dish, it is best to cook the eggs in the form of an omelette, boiled, soft-boiled or scrambled.

4. Chocolate

Of all the foods with serotonin, chocolate is one of the favorites of many people. It exists in a wide range of preparations, but It is best to choose it with a cocoa content of 75% or more, and introduce it moderately into your daily life.

We already know that serotonin is associated with well-being and happiness. Furthermore, it seems that eating chocolate is pleasurable and promotes the appearance of other substances that contribute to pain reduction.

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5. The pineapple

Pineapple is another fruit that we can include daily to improve our mood and reduce nerves and anxiety. In this case, it stands out for the amount of serotonin.

All fruits in general, and pineapple in particular, are one of the best choices both for dessert and to eat a snack healthy. We must not forget that it is one of the basic food groups for a healthy diet.

To introduce it in a variety of ways, pineapple can be served along with yogurt, in smoothies, grilled or in salads.

6. Salmon

Fish such as salmon or mackerel are rich in B complex vitamins. These types of essential nutrients are very necessary to promote the production of serotonin and dopamine.

Likewise, as we have already indicated in our space, the The brain regularly needs the contribution of omega-3 present in salmon. It is a fatty acid with a neuroprotective effect, with which to improve processes such as attention, memory or mood.

7. Beans

Beans are another of the foods with dopamine to include in the list of the most notable. It actually contains L-dopa, one of its precursors, and its intake appears to increase the levels of this neurotransmitter in the blood.

To help produce dopamine, it is interesting to consume other ingredients that contain vitamin B6 (this helps transform L-dopa into dopamine):

potatofishbird meatnon-citrus fruit

It should be noted that it is advisable to increase the intake of legumes and that they have to have a regular space for a diet to be considered healthy.

8. Milk

Milk is in the top positions among the products with the highest amount of tryptophan, so we can include it in the diet to promote the formation of serotonin.

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As Lindseth, Helland and Caspers suggest, an eating plan rich in this amino acid reduces depressive symptoms, irritability and anxiety.

9. Pumpkin seeds

Pumpkin seeds have great nutritional properties and they are an ideal complement to any type of dish. They can be added to salads, soups, smoothies or stir-fries, giving them a surprising flavor and aroma.

They not only provide tryptophan and tyrosine; also healthy fats, magnesium and zinc. All of them are necessary to care for and maintain the brain in good condition.

10. Avocado

This delicious food also helps increase serotonin levels. It turns out to be a source of magnesium and vitamin B6, which are necessary for optimal production of said neurotransmitter, according to data provided in Magnesium Research.

In addition, it contains polyunsaturated fatty acids, which increase both energy level and physical and mental performance.

To take advantage of all this, we can use avocado in a wide variety of recipes:

Bread toast with tomato and arugula. Puree or cream of zucchini and avocado. Various salads: with mango, green beans, fresh cheese, walnuts, among others. Smoothie with banana and soy drink.

11. Hazelnuts

We close this list of foods with serotonin and dopamine with hazelnuts. A dried fruit, as delicious and versatile as pumpkin seeds. And an ideal snack to eat away from home, since nuts are energetic and promote vitality.

Foods with serotonin and dopamine are good for your mood

A healthy diet is essential to improve the functioning of these neurotransmitters, both related to well-being, pleasure and happiness. And within this eating plan, it is convenient to include some of the foods that we have mentioned.

However, It must be clear that all experts point out that no food is capable of improving a mood disorder on its own.. Its intake must be accompanied by other healthy habits and compliance with the guidelines prescribed by health professionals.