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Sabtu, 01 Juni 2013

What Foods Lift Seratonin Levels in the Brain?

What Foods Lift Seratonin Levels in the Brain?

Seratonin or 5-hydroxytryptamine is a hormone in the pineal gland, blood platelets, digestive tract and the brain. Serotonin is a messenger that transmits nerve signals between nerve cells and causes the blood vessels to narrow. Changes in the serotonin levels in the brain can alter the mood. For example, some medications that treat depression alter serotonin function. Foods such as fish, whey, bananas and chocolate can lift seratonin levels in the brain.

Seafood

    Fatty fish such as wild salmon, sardines and herring can lift serotonin levels in the brain. These fish have have oils that contain eicosapentaenoic or EPA and DHA essential fats, and tryptophan. EPA is one of several essential omega-3 fatty that the body uses. EPA ingesting can positively affect coronary heart disease, high blood pressure and inflammatory conditions like rheumatoid arthritis. Cold water fatty fish and fish oil supplements have EPA, along with docosahexaenoic acid or DHA. DHA is essential for adult brain function, nervous system development and during the first six months of an infant's life. Tryptophan is the amino acid that is responsible for building serotonin.

Whey Protein

    Whey protein may lift seratonin levels in the brain in addition to regulating appetite, improving insulin sensitivity, blood sugar levels and improving immune function. Whey protein may increase plasma's tryptophan to large neutral amino acid ratio or tryp--LNAA ratio more than sodium caseinate or standard milk protein. According to a study at the University of Maastricht in The Netherlands, whey protein that is rich in alpha-lactalbumin increases the tryp-LNAA ratios. The study found that a dietary tryptophan may increase brain serotonergic activity levels and improve cognitive performance, particularly in high stress-vulnerable subjects.

Bananas

    Bananas have carbohydrates and high tryptophan levels. Banana glycemic index and high simple sugar content may not be suitable for some people, but post-workout bananas intake may help restore electrolytes that are lost during exercise. For example, you can blend a banana with a whey protein shake to boost tryptophan levels in the brain from both tryptophan-rich sources, because higher tryptophan levels increases the amount of serotonin that is secreted in the brain. Tryptophan is essential vitamin B production or niacin, and niacin is necessary for serotonin production. Tryptophan enhances the release of growth hormones, and suppresses the appetite.

Dark Chocolate

    Cocoa increases serotonin levels. Light chocolates contain high sugar levels. Ingesting foods with rich sugar content boosts blood sugar level temporarily, and subsequently cause low blood sugar. However, dark chocolate has low sugar content. Dark chocolate that is more than 70 percent cocoa or more can help avert a drop in blood sugar. Additionally, cocoa is rich in antioxidants and polyphenos, and small amounts of chocolate in a diet may help improve insulin sensitivity.

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