“Boost Your Serotonin Levels: 5 Foods to Elevate Your Mood and Reduce Stress”

You have probably heard of serotonin, the so-called happiness hormone that ensures a good mood and a healthy dose of self-confidence. But did you also know that 95 percent of this hormone is located in your gutand not in your brain?

“Serotonin is produced in the digestive tract,” says Jan Walker, a nutritionist at Children’s Hospital Colorado. “When the cells in your gut can absorb enough of the right nutrients, they will produce more serotonin.”

According to Angel Planells, nutritionist and leader of the Academy of Nutrition and Dietetics in the US, variety is key. That means people should aim for a healthy mix of vitamins, minerals, fatty acids, proteins and carbohydrates to promote serotonin production. “This is how we ensure that our bodies can perform at their best, even with the stress of everyday life,” says Planells. A serotonin disc-of-five does not yet exist, but with the five tips below you will come a long way.

1. Dark chocolate

‘Research has shown that eating dark chocolate lowers the amount of cortisol, the stress hormone, in the body,” says Planells. In addition, the flavanols in chocolate help to keep the heart and blood vessels healthy, and are even said to help prevent diabetes. Incidentally, this does not or hardly apply to milk chocolate and white chocolate, according to Planells.

2. Fruits and vegetables

You undoubtedly saw this one coming, but here’s a little refresher. Bananas stimulate the production of serotonin. Blueberries are packed with antioxidants and vitamin C, which lower blood cortisol levels and thus help prevent stress. Spinach, chard, pumpkin seeds, edamame, avocado and potatoes are all excellent sources of magnesium, which also lowers cortisol and promotes a good sleep rhythm. And that in turn has a positive effect on your mental health.

Potassium-rich fruits and vegetables, such as oranges, cantaloupe, broccoli, sweet potatoes, peas, and cucumbers, help keep blood pressure down. Finally, many vegetables, such as celery and carrots, give you a feeling of fullness without the need for junk food.

3. Whole grains

Carbohydrates are often associated with typical comford foodsuch as pasta, bread and pastries. Unfortunately, it is often mainly the refined carbohydrates, such as flour, that make these types of products less healthy. “Replacing the simple carbohydrates in these products with complex carbohydrates, such as whole-wheat flour, will help you feel full longer,” says Planells. “Besides, it could reduce your stress.”

Complex carbohydrates can be found in potatoes, legumes, vegetables and whole-grain products such as bread and rice. “A warm bowl of oatmeal can boost your serotonin levels,” Planells says. Plus, whole grains help keep blood sugar levels stable, making you less likely to feel hungry, she adds.

4. Know wise

If you’re wondering where to get those magical ‘good fats’ from, oily fish is the answer you’re looking for. Fish such as salmon, anchovies, sardines and mackerel are packed with healthy omega-3 fatty acids and vitamin D. And that’s not only good for your brain health in general, but would also reduce anxiety and stress symptoms, says Walker.

5. Dairy

Sleepless nights? Milk, yoghurt and cheese could offer a solution. “A glass of milk before bed can relieve your stress, helping you fall asleep more peacefully,” says Planells. Yoghurt is a good source of probiotics: beneficial intestinal bacteria that are essential for a healthy and well-functioning body.

“I don’t think we’ll be talking about anything else in ten years,” Walker says. ‘Intestinal bacteria are the future.’