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Serotonin is a neurotransmitter that acts on the brain, establishing communication between nerve cells, and can also be found in the digestive system and in blood platelets. This molecule is produced from an amino acid called tryptophan, which is obtained through food.
Serotonin works by regulating mood, sleep, appetite, heart rate, body temperature, sensitivity and cognitive functions and, therefore, when it is in a low concentration, it can cause bad mood, difficulty sleeping, anxiety or even depression.
One way to increase the concentration of serotonin in the bloodstream is to consume foods rich in tryptophan, to exercise regularly and, in more severe cases, to take medication. Check out some tips to increase serotonin.
What is serotonin for
Serotonin is very important for several functions of the body, so it is important that its levels are in healthy concentrations. The main functions of serotonin are:
1. Acts on bowel movements
Serotonin is found in large quantities in the stomach and intestine, helping to control bowel function and movements.
2. Regulates mood
Serotonin acts in the brain regulating anxiety, increasing happiness and improving mood, so low levels of this molecule can cause anxiety and lead to depression.
3. Regulates nausea
Serotonin production increases when the body needs to eliminate toxic substances from the intestine, such as in cases of diarrhea. This increase also stimulates a region of the brain that controls nausea.
4. Regulates sleep
Serotonin is a neurotransmitter that also stimulates the regions in the brain that control sleep and awakening, and when it is in low concentration, it can cause sleep disorders.
5. Blood clotting
Blood platelets release serotonin to help heal wounds.Serotonin leads to vasoconstriction, thus facilitating blood clotting.
6. Bone health
Serotonin plays a role in bone health, and its imbalance can have a negative impact. Significantly high levels of serotonin in bones can make bones weaker, increasing the risk of suffering from osteoporosis.
7. Sexual function
Serotonin is a substance that is related to libido and, therefore, changes in its levels can alter sexual desire.
Signs that serotonin is low
The low concentration of serotonin in the body can lead to the appearance of signs and symptoms, such as:
- Moodiness in the morning;
- Sleepiness during the day;
- Alteration of sexual desire;
- Willingness to eat all the time, especially sweets;
- Difficulty in learning;
- Memory and concentration disorders;
- Irritability.
In addition, the person may also feel tired and run out of patience easily, which may indicate that the body needs more serotonin in the bloodstream.
Foods to increase serotonin
Watch the following video about the foods you should eat to increase your serotonin production:
Some foods rich in tryptophan, which serve to increase the production of serotonin in the body, are:
- Dark chocolate;
- Red wine;
- Banana;
- Pineapple;
- Tomato;
- Lean meats;
- Milk and milk products;
- Whole grains;
- Chestnut from Pará.
These foods should be consumed daily, in small portions, several times a day. A good example of this is taking a banana smoothie with Brazil nuts for breakfast, eating a grilled chicken breast with tomato salad for lunch, and having a glass of red wine after dinner. See more examples of foods that help increase serotonin.
In addition, food supplements with tryptophan can also be used in the composition.
In more severe cases, in which the lack of serotonin has a great impact on the person's life, causing depression or excessive anxiety, for example, it may be necessary to take medicines that are prescribed by the doctor.