It is a known fact that chickpeas, as well as other legumes, are rich in Tryptophan, an amino acid which is a precursor of serotonin. The latter is a neurotransmitter strongly connected to well being and mood.
Chickpeas
It's true, you can eat your way to happiness with the humble chickpea as they are brimming with the amino acid tryptophan as well as folate and vitamin B6. As mentioned earlier, tryptophan is converted in the body into serotonin, which is a brain chemical that boosts your mood and promotes relaxation.
Chickpeas contain 1.1 mg of Vitamin B6 per cup, nearly reaching the goal for the recommended daily intake. Not only does Vitamin B6 help promote normal brain development and maintaining a healthy nervous and immune system, scientists believe it could also reduce anxiety and depression.
Serotonin does not occur in the foods we eat, however it is synthesized from tryptophan, an amino acid. Tryptophan is mostly found in high protein foods, like meat, fish and poultry.
Chickpeas are a great source of protein, but they also happen to be a great source of magnesium and Vitamin B6, which can help to reduce anxiety and help you have more energy by supporting neurotransmitter function to produce dopamine and serotonin.
They could boost your mental health.
Chickpeas have choline, a nutrient that helps make important chemicals for memory, mood, muscle control, and other brain and nervous system activity.
Garbanzo Beans (chickpeas)
Garbanzo beans area great source of magnesium, which helps brain cell receptors speed the transmission of messages to the brain while also relaxing blood vessels.
Thinking about something that makes you feel good can help increase serotonin in your brain, which can help promote an improved mood in general. Try: visualizing a happy moment from your memory. thinking about a positive experience you had with loved ones.
Foods high in trans fats: Eating foods high in trans fats like potato chips, pizza, and fast food are linked to decreasing serotonin levels. These foods affect our mental health by causing inflammation that could prevent the production of Omega-3 fatty acids that improve brain function and mental health.
Increasing serotonin levels can be done naturally. The best ways to do this are eating well, getting out in the sun or supplementing with vitamin D, exercising, taking adaptogens, and managing stress. Serotonin can also be increased synthetically with antidepressants.
Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
Nuts and seeds are high in plant-based proteins, healthy fats, and fiber. Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources ( 34 ).
Hummus is an amazing mood enhancer
Hummus contains 20 essential amino acids, including tryptophan, phenylalanine, and tyrosine, all of which contribute to the production of serotonin. Serotonin is a hormone known to produce happiness.
Chickpeas and Sesame Seeds: Legumes such as chickpeas are good sources of phytoestrogen. Hummus (from chickpeas) has been said to have 993 micrograms of estrogen per 100 grams. Sesame seeds and sunflower seeds are also rich in estrogen and the oil extracted these seeds is used commonly.
It's also possible to increase serotonin levels without taking medicine. One natural way to increase serotonin is by working out. When you pedal your bicycle or lift weights, your body releases more tryptophan, the amino acid your brain uses to make serotonin.
Bananas. The only fruit on this list, bananas contain an amino acid called tryptophan. Your body uses tryptophan to produce 5-HTP, the compound that makes serotonin and melatonin, two mood and sleep-regulating neurotransmitters.
The following fruits had a high serotonin concentration (mean +/- SEM) expressed in micrograms/g weight: plantain 30.3 +/- 7.5; pineapple 17.0 +/- 5.1; banana 15.0 +/- 2.4; Kiwi fruit 5.8 +/- 0.9; plums 4.7 +/- 0.8; and tomatoes 3.2 +/- 0.6.
1. Fatty fish. When people talk about brain foods, fatty fish is often at the top of the list. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids ( 1 ).
As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.
Risks. People should not eat raw chickpeas or other raw pulses, as they can contain toxins and substances that are difficult to digest. Even cooked chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort.
Chickpeas and milk are a source of tryptophan, an amino acid that can help to improve sleep. Tryptophan gets converted to melatonin in the brain, as well as serotonin, a neurotransmitter that helps promote sleep and relaxation.
Rich in protein and fiber, chickpeas are also low-glycemic carbohydrates and full of inflammation-fighting nutrients.
Avocados
Moreover, avocados also contain tryptophan. Tryptophan is an amino acid that has a powerful impact on mood and mental health. It helps to balance hormones and aids in serotonin production. Consequently, eating foods containing tryptophan improves mood and overall mental stability.