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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Serotonin is a neurotransmitter, which is a type of chemical messenger in the brain and nervous system. It plays a crucial role in regulating various physiological and psychological processes in the body. Serotonin is often referred to as the "feel-good" neurotransmitter because it is associated with feelings of well-being, happiness, and mood stability.
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Chickpeas are a good source of tryptophan, which is a precursor to serotonin. They are often used in Indian cuisine to make dishes like chana masala or hummus.
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Spinach is rich in folate, a B vitamin that is essential for serotonin production. Including spinach in dishes like saag paneer can support mood regulation.
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Yogurt and other fermented dairy products are probiotic-rich foods that promote gut health. A healthy gut is linked to serotonin production, making yoghurt a valuable addition to Indian recipes like raita.
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Almonds are a source of tryptophan, as well as magnesium, which can help relax muscles and reduce stress. They can be incorporated into various Indian desserts and dishes.
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Turmeric contains curcumin, a compound known for its anti-inflammatory properties. Reducing inflammation in the brain can potentially improve serotonin function. Turmeric is a staple spice in many Indian curries and dishes.
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Lentils are a good source of plant-based protein and contain tryptophan. Dishes like dal tadka or dal makhani are common in Indian cuisine and provide these benefits.
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Fenugreek leaves and seeds contain tryptophan and have been traditionally used in Indian cooking. They can be used to make dishes like methi thepla or methi masala.
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Saffron is known for its mood-enhancing properties and has been used in traditional Indian recipes like biryani and kheer to add flavour and potential mood benefits.
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Mangoes are not only delicious but also contain vitamin B6, which is necessary for serotonin synthesis. Enjoying ripe mangoes during the season can be a delightful way to support mood.
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Cinnamon is a spice used in Indian cuisine that can help stabilize blood sugar levels. Stable blood sugar levels are associated with better serotonin regulation.
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By incorporating these serotonin-enhancing foods into your diet, you can support your mental health and promote a positive mood. It's essential to maintain a balanced and varied diet rich in these foods to ensure a steady supply of tryptophan and other nutrients necessary for serotonin production.
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