Rezept um deinen Serotoninspiegel natürlich zu steigern - myBioma

Recipe to increase your serotonin levels naturally

We have all heard of serotonin, which is also known colloquially as our happiness hormone. But what few people know is that serotonin is largely More precisely, 90% is produced in our intestines. This is because certain intestinal bacteria in our microbiome can produce substances that release serotonin. These substances include, for example, the short-chain fatty acids (SCFAs) butyrate and propionate (1,2). And serotonin can do much more, in our body it regulates glucose and fat metabolism, intestinal inflammation and intestinal motility (1,3). A recent study also found that serotonin production in the gut is protective against pathogenic invaders that cause disease (4). Now the question remains, what can we do ourselves to increase these serotonin-producing intestinal bacteria?

By the way, with that one myBioma intestinal microbiome analysis You can find out how much your intestinal bacteria help you cope with stress.

 

The right diet to boost your serotonin production in the intestines

In general, a diet with adequate levels of prebiotic fiber (commonly found in plant-based foods) helps support a health-promoting gut microbiome. Prebiotic fibers support the growth of SCFA-producing bacterial species, which can stimulate serotonin production. Importantly, serotonin production in the intestines depends on the absorption of certain nutrients that can be obtained through a balanced diet.

 

The precursor to serotonin: tryptophan

Tryptophan, an essential amino acid, is the building block for serotonin production in both the brain and gut (5). As an essential amino acid, tryptophan cannot be produced by our body and must be consumed through food. Nutrients such as vitamin B6 (pyridoxine) and vitamin B3 (niacin) as well as glutathione are also required for serotonin production from tryptophan. Let's look at a few suitable foods.

 

 

Strawberries in bowl
Strawberries are in season and contain tryptophan

 

Foods high in tryptophan, glutathione, B6 and B3

These foods contain tryptophan, for example:

tuna
Pumpkin seeds
Amaranth
Dates
Avocados
Strawberries
Figs
Papayas
Walnuts
Cashews

These foods contain glutathione, for example:

asparagus
Avocados
Walnuts
potatoes
broccoli
spinach

These foods contain B6 (pyridoxine), for example:

Fish
milk
Carrots
potatoes
banana
Walnuts
peanuts

Which foods contain B3 (niacin):

poultry
Meat (beef, game)
Fish
Eggs
Dairy products
Mushrooms
peanuts
Wheat bran
Dates
legumes

A recipe to boost your serotonin production.

We have created a recipe for you that will boost your serotonin production and taste super delicious. Have you ever tried amaranth? Amaranth was one of the main foods of the Aztecs and Incas and belongs to the foxtail family. The power grain is gluten-free and is full of valuable ingredients such as iron, zinc and of course tryptophan. It tastes slightly bitter/nutty and is a great source of plant-based protein. Also: The strawberry season is starting and we have to take advantage of it. Let's go!

 

 

Wooden spoon with amaranth
Amaranth is gluten-free and is full of valuable ingredients
 

Amaranth porridge with strawberries & walnuts

The ingredients

  • 130g amaranth
  • 130 ml almond milk (or another milk alternative)
  • 1 apple
  • 1 banana
  • Strawberries
  • 1 handful of walnuts
  • 1/2 vanilla bean
  • Cinnamon
  • 1 tbsp maple syrup

Instructions

It is best to soak the amaranth in water overnight. The next morning, pour the amaranth grains through a sieve and rinse them again.

Now heat the amaranth together with the almond milk in a pot and let it simmer gently for about 10 minutes.

Now you can grate the apple or cut it into small pieces and then fold it into the porridge. Now let the porridge simmer for another 5 minutes.

In the meantime, chop the walnuts and cut the banana and strawberries into bite-sized pieces.

Now season the porridge with a little vanilla and cinnamon as desired. Then stir the maple syrup into the porridge and add a little more almond milk if necessary.

After a total of 15 minutes of cooking time, you can serve the porridge in a bowl and garnish with the banana, strawberries and walnuts. If you like it even sweeter, you can of course add some maple syrup on top. And your amaranth porridge is ready.

If you try this recipe, please tag your creation with@mybioma on Instagram. We are happy and will repost your post with us!

 

Note

This article is intended for informational purposes only and should not be construed as medical information or instructions. The recipes are intended for inspiration and are not intended as therapeutic measures. If you have any health problems, we recommend that you contact a doctor or other expert immediately.

 


References

  1. Martin AM, Young RL, Leong L, Rogers GB, Spencer NJ, Jessup CF, Keating DJ. The Diverse Metabolic Roles of Peripheral Serotonin. Endocrinology. 2017 May 1;158(5):1049-1063. doi: 10.1210/en.2016-1839. PMID: 28323941

  2. Fukumoto S, Tatewaki M, Yamada T, Fujimiya M, Mantyh C, Voss M, Eubanks S, Harris M, Pappas TN, Takahashi T. Short-chain fatty acids stimulate colonic transit via intraluminal 5-HT release in rats. Am J Physiol Regul Integr Comp Physiol. 2003 May;284(5):R1269-76. doi: 10.1152/ajpregu.00442.2002. PMID: 12676748.

  3. El-Merahbi R, Löffler M, Mayer A, Sumara G. The roles of peripheral serotonin in metabolic homeostasis. FEBS Lett. 2015 Jul 8;589(15):1728-34. doi: 10.1016/j.febslet.2015.05.054. Epub 2015 Jun 9. PMID: 26070423.

  4. Kumar A, Russell RM, Pifer R, Menezes-Garcia Z, Cuesta S, Narayanan S, MacMillan JB, Sperandio V. The serotonin neurotransmitter modulates virulence of enteric pathogens. Cell Host Microbe. 2020 Jul 8;28(1):41-53.e8. doi: 10.1016/j.chom.2020.05.004. Epub 2020 Jun 9. PMID: 32521224; PMCID: PMC7351610.

  5. Richard DM, Dawes MA, Mathias CW, Acheson A, Hill-Kapturczak N, Dougherty DM. L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications. Int J Tryptophan Res. 2009 Mar 23;2:45-60. doi: 10.4137/ijtr.s2129. PMID: 20651948; PMCID: PMC2908021