Unfortunately, due to the pandemic, the time spent at home has been extended, and people have given themselves to eating and drinking more from boredom, so the time spent in the kitchen has increased as much. The first thing to do to avoid this situation is the importance given to the foods you will consume. Some foods can open the doors of happiness thanks to substances such as serotonin they contain. With many scientific studies conducted in recent years, it has been determined that when people consume certain types of food in certain amounts, the hormones that make them happy increase in their bodies and those individuals express that they really feel this situation. Here are the foods that are rich in serotonin and dopamine... Prevents depression with chemicals. In addition, it does not make fat in the body like sugar and does not affect the veins.
It is a very good energy source. Honey, which has a very high nutritional value, is a blood store for the anemia. It gives strength to the body and eyes. It is a cure for sore throats and inflammations. It is diuretic. It is good for wounds in the stomach and intestines and abdominal pain. It calms and relaxes the nerves. It is useful against heart palpitations and high blood pressure.
FRUITS :
Fruits especially; Bananas, kiwis, pineapples, plums, grapefruit, mangoes are sweet and juicy, and melons have high serum concentrations, making them useful in the production of serotonin. Tomatoes and avocados are rich in nutrients necessary to optimize serotonin in the brain.
Among fruits, the one that releases the most serotonin is banana. In addition, it gives energy thanks to potassium and vitamin B.
It increases the vitamin C, which is among the aphrodisiacs, and strawberry serotonin, which is rich in various minerals. You can consume 6-8 strawberries a day when they are in season.
VEGETABLES :
Green leafy vegetables such as corn, broccoli, cauliflower, brussels cabbage, spinach, asparagus, produce serotonin. Good sources of rich, crusty baked potatoes and mushrooms. Soy products (tofu, soy milk, soybeans) help stabilize serotonin levels.
LEGUMES :
Lentils, mung beans, chickpeas, peas, lima beans esi and other bean varieties, etc. Hummus, lentil soup and foods made with these products are good sources of serotonin extract and brewer's yeast help the production of serotonin. Eating a granola, oatmeal, whole grain cereal or a whole grain muffin for breakfast allows you to start the day with nutrients that help to increase serotonin.
Quinoa, a cereal that has become popular recently, is a food rich in tryptophan amino acid, which is the precursor of serotonin. 3 tablespoons of quinoa consumed in salads or vegetable dishes at dinner helps to relieve the stress of the day and to enjoy the meal.
YOGHURT :
Yogurt containing more calcium than milk, It helps neurons to work and at the same time keeps the body fit.
Yogurt is a food item that makes an important contribution to nutrition, thanks to its high nutritional value proteins, fats, vitamins and elements such as calcium necessary for bone and tooth development in the human body.
EGG :
Containing zinc, vitamin B, iodine, omega-3, fatty acids and protein, eggs are not only an energy source, but also keep your stomach full. Therefore, it is recommended to consume eggs for breakfast.
turkey meat :
Turkey meat is a food rich in tryptophan. It is recommended to be consumed because it contains a high amount of protein and is a food rich in selenium and B12 vitamins. It is possible to get rid of the low energy caused by cold weather, especially with a turkey meat to be consumed at lunch. In order to benefit from the happy effect of turkey in the best way, a complex carbohydrate should be consumed with it. For example, a bread made of oat or rye flour, or a salad with oats, quinoa, and quinoa rice will be good options.
NUTS AND OIL SEEDS:
Walnut is an important source for serotonin production. Flaxseed, sunflower seeds, pumpkin seeds, sesame, peanuts, almonds and cashews produce serotonin in the body.
There is 120 mg of tryptophan in 20 g of pumpkin seeds. Thanks to this happiness-precursor amino acid it contains, it helps the secretion of serotonin. Pumpkin seeds help you relax and calm down while preventing stress and worries.
COCOA :
Contains a high level of phenylalanine, there are studies where it is used in the treatment of depression. Increases serotonin production. Dark chocolates containing 70% or more cocoa can be preferred.
AND FINALLY DON'T FORGET TO SMILE !!!
Exercise, sunlight and adequate vitamin D intake are very important apart from these foods. But don't forget the healing effect of laughter and adequate sleep in the fight against depression.
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