10 foods you need to be happy

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A person should be happy. Eating the right diet improves your health and mood. When food contains nutrients, stress levels are reduced and feelings of inner satisfaction increase. To reinforce this condition, eat foods containing tryptophan daily. From this essential amino acid, the human body produces the hormone of happiness – serotonin.

What is serotonin for?

Serotonin is a neurotransmitter that mediates between neurons. This is a class of substances that, like a chain, transmit commands from the brain to nerve cells using electrochemical impulses and send information about their internal state back. Neurotransmitters allow the brain to easily control all physiological and behavioral processes.

Range of action

Thanks to serotonin, the brain controls physiological processes:

  • cardiovascular system, heart, blood pressure;
  • temperature;
  • breath;
  • mood;
  • pain;
  • appetite;
  • digestion, intestinal peristalsis;
  • reproductive function;
  • sleep;
  • memory, learning.

A decrease in serotonin levels leads to an increase in anxiety and excitability of the nervous system. When relieving a depressive state, characterized by a low serotonin content, doctors use medications to increase the serotonin content in the body or block substances that capture (inhibit) it.
An overabundance of serotonin is undesirable, painful serotonin syndrome may appear, in which it is necessary to consult a doctor. Its symptoms: bowel upset, anxiety, hallucinations, loss of consciousness. A critical increase in serotonin in the blood is possible only with the use of drugs. Food products do not exceed the norm.

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How serotonin is formed

Serotonin is produced directly in the human body. The main raw material for its synthesis is an essential amino acid – tryptophan (L-tryptophan). “Essential” amino acids, in contrast to “nonessential”, are not synthesized in the body and get into it with food. For an adult, the daily intake of tryptophan is 1500-2000 mg. For the formation of serotonin, the presence of iron and B vitamins (pyridoxine, riboflavin, folate) is required. The absence of any of these substances will slow down the production of serotonin and reduce its content in the blood.

Tryptophan containing foods

Most Tryptophan-Rich Foods (mg per 100 g):

  1. red caviar – 962,
  2. black caviar – 918,
  3. hard Dutch cheese – 792,
  4. peanuts – 757,
  5. almonds – 638,
  6. pumpkin seeds – 577,
  7. processed cheese – 506,
  8. walnuts – 469,
  9. pine nuts – 418,
  10. sesame seed – 384.

The most affordable tryptophan products (mg per 100 g):

  1. sunflower seeds – 347,
  2. chicken eggs – 206,
  3. wheat groats – 181,
  4. buckwheat – 184,
  5. wheat bread – 108, rye bread – 68,
  6. bananas – 44,
  7. potatoes – 33,
  8. white cabbage – 16,
  9. carrots – 11,
  10. beets – 11.
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Products with the best combination of price and amount of tryptophan (mg per 100 g):

  1. hard cheeses – 792,
  2. peanuts – 757,
  3. pumpkin seeds – 577,
  4. sesame seed – 384,
  5. sunflower seeds – 347,
  6. squid – 318,
  7. horse mackerel – 301,
  8. chicken – 298,
  9. beans – 266,
  10. peas – 259.

For health and good mood, tryptophan containing foods must be consumed daily. Eat a varied diet, a balanced diet helps you feel happy with any income.

Interesting: 9/10 parts of serotonin is synthesized in the gastrointestinal tract and only one part in the brain. Therefore, a person’s good mood is interconnected with a comfortable state of the intestines.

Source : womaninstinct.ru

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