Blueberries are rich in antioxidants and folate, which helps your body to produce mood-boosting serotonin.
Answer. Several fruits and vegetables contain tryptophan, which is a building block to creating mood-boosting serotonin. So if we consume produce rich in tryptophan, our bodies can make more serotonin. Plantains, pineapple, bananas, kiwi fruit, plums, and tomatoes contain high amounts of tryptophan.
According to the Psychiatric Times, blueberries are the number one superfood used to alleviate the symptoms of depression. The reason is linked to its powerful effect on the brain. Blueberries trigger neurological responses in the brain. Because of this, they've been shown to significantly improve mood and cognition.
Moreover, the key behind blueberries' ability for mood booster is the anti-oxidant flavonoid. Blueberries are rich with anthocyanin, a type of flavonoid that gives the dark blue pigment of blueberries. Flavonoid-rich food such as blueberries has shown to have a measurable effect on positive mood.
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.
Blueberries
When we're anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C that have been shown to provide anxiety relief.
FUN-FACTOID: It's a natural brain booster! Pterostilbene found in blueberries boosts the brain's release of dopamine – that's our motivation neurotransmitter.
Thus, the supplementation of blueberry, having a high antioxidant power, possibly ameliorated the oxidative damage induced by the stress, which resulted in a significant improvement of the dopamine level in the ST + B group in this study.
Blueberries: With a high content of antioxidants known as flavonoids, blueberries help activate brain pathways associated with better cognition and less cellular aging. Blueberries and blueberry juice are associated with having a more positive mood.
Raspberries, blueberries, blackberries, and strawberries are all hormone balancing foods packed with great nutrients. Berries are rich sources of vitamin C, which regulates your progesterone levels, particularly during the luteal (PMS) phase of your cycle .
Berries Improve the Memory.
A study conducted with young and old adult participants who ate blueberries, showed an increase of blood flow to key areas of the brain, improvements in memory and attention to required tasks.
Several different B vitamins (including B6, B9, and B12) are believed to be essential for serotonin production and release.
In the central nervous system (CNS), serotonin is almost exclusively produced in neurons originating in the raphe nuclei located in the midline of the brainstem. These serotonin-producing neurons form the largest and most complex efferent system in the human brain.
Beyond its strength as an antioxidant, kiwi is also a fruit high in serotonin. A hormone that also functions as a neurotransmitter, serotonin is involved in a broad range of physiologic processes: it has digestive and cardiovascular functions, assists in learning and memory, and helps to regulate appetite and mood.
Blueberries contain two very important compounds that are known to improve brain function and help to clear your brain fog away: anthocyanins and pterostilbene. These antioxidants go a long way with protecting your brain and have also been shown to improve memory and increase blood flow to the brain.
Summary: Adding a handful of blueberries to your daily diet can help reduce blood pressure, improve memory and cognitive function, and boost reaction times.
The researchers found an increased birth rate of brain cells in the hippocampus--a brain region responsible for memory--in aged rats fed blueberry supplementation equal to one cup daily in humans for two months, when compared to nonsupplemented rats.
Along with many physical health benefits, blueberries have also been found to improve mental health. A study in the Journal of Agricultural and Food Chemistry found that adding blueberry juice to the diet of older adults improved memory recall and reduced depression symptoms.
Oranges. You may think of vitamin C when you think of these citrus fruits, and that's a big reason it might help your anxiety. Some studies have shown that a diet rich in it may help calm you and put you in a better frame of mind.
If blueberries have similar effects on neurotransmitter levels in human beings, they may help alleviate some of the symptoms of trauma, and so in turn, of PTSD.
Regular exercise for at least 30 minutes each day improves one's overall mood. Research has revealed that long-term cardiovascular exercise boosts serotonin levels in the brain. Serotonin can lower hostility and symptoms of depression. It also encourages agreeableness.
In conclusion, the higher levels of serotonin were during the phase of darkness, which varies depending on the region in which it is measured.
95% of the body's serotonin, however, is produced in the intestine where it has been increasingly recognized for its hormonal, autocrine, paracrine, and endocrine actions.