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Serotonin Diet

Aparna Jadhav Jan 27, 2019
Serotonin, which is the hormone responsible for the happy thoughts in our brain can supplemented by a serotonin diet if there is a deficiency. Take a look at some recipes and a diet plan for this happy diet.
5-Hydroxytryptamine (5-HT), also known as serotonin, is a biochemically known monoamine neurotransmitter, which is produced in the central nervous system (CNS). This hormone is derived from the amino acid tryptophan, which is found in the gastrointestinal tract, CNS and the platelets in animals and humans.
A major amount of the body's serotonin is used to regulate intestinal movements and is located in the enterochromaffin cells in the gut and the rest is synthesized in serotonergic neurons in the CNS and here it has various other functions.
These duties include regulation of the daily activities like sleep, appetite, moods, feelings, memory and learning, which are very important for a person's existence. As serotonin transmits these signals to the brain, it decides when to stop and when to urge the body to carry out the various actions.
When there is a disturbance in the formation of serotonin due to deficiency in tryptophan, all these actions go for a toss! To make sure there is enough serotonin formed in the body and the person does not suffer from serotonin syndrome, there is a particular diet which could be followed.

Serotonin Diet Foods

When our body fails to supply a good amount of serotonin for itself, there is a requirement for external supplementing of this serotonin. When we consume a diet which is rich in tryptophan, this natural serotonin is produced in the body during digestion and hence, we need to have a defined serotonin diet.
Protein is the best source of tryptophan, thus foods like milk, meat and eggs are rich serotonin sources. Due to this fact, many vegetarians could face tryptophan deficiency and may suffer from depression and mood problems.
As tryptophan is one of the essential amino acids, its administration can give a calming effect to the nervous system. Turkey is one of the lone tryptophan sources, which alone can give a large amount of natural serotonin to the body.
Some other snacks which could be good serotonin foods are;
  • Crackers
  • Cereal
  • Biscotti
  • Graham crackers
  • Fat free hot chocolate
  • Pretzels
  • Pita bread
Serotonin dietary supplements are also a great choice for vegetarians, as they are often deficient in this hormone. The diet, also known as the serotonin power diet has 3 phases in which it is practiced.

2 weeks:
High carb, low protein, and low-fat snacks along with 3 meals per day, mostly carbohydrate dinner and a mid-evening snack.
6 weeks:
Reduce snacks to 2 times per day, switch protein from lunch to dinner.

4 weeks:
1 snack in afternoon and one regular meal. Follow this for either 4 weeks or as long as you want.

Serotonin Recipes

Chicken Soup and Thai Sweet Potato

  • Sweet potatoes
  • Cooked chicken breast
  • 2 cups chicken or vegetable broth
  • 1 teaspoon canola or vegetable oil
  • 4 tablespoons fat-free unsweetened coconut milk
  • ½ medium onion, chopped
  • 1 ginger, peeled and minced
  • 2 tablespoons lemon juice
  • 2 teaspoons Thai curry powder
  • Ground black pepper
  • Salt

Simmer the sweet potatoes over medium heat in a soup pot for about 15 minutes. Heat the oil on medium flame and then saute the onions and ginger till they are soft, then add in curry powder.
Add this mixture to the sweet potato and broth in the soup pot, add coconut milk, lemon juice and chicken. Bring it to boil and then season the soup with salt and black pepper. Pour it out and serve with cilantro.

Broccoli Rice

  • 1 packet broccoli spears
  • 2 tablespoons vegetable broth or water
  • 2 slices fat free, American cheese singles
  • 2 cups white or brown rice, cooked
  • 1 tablespoon Parmesan cheese
  • Ground white pepper
  • Salt

Take a large skillet and over medium heat, boil the vegetable broth and broccoli spears till they are thawed. Then add the rice and stir it well. Once it is cooked, top the rice with American cheese and Parmesan cheese and then heat. Stir it occasionally till the cheese melts and then season it with salt and ground pepper.
With this serotonin diet details and a few recipes, hope you have benefited from the information. Serotonin is a very important hormone to maintain the psychology of every individual and hence, make sure you never fall short of it!