Are you feeling down- even suicidal at times? Do you find yourself in a state of depression forever? In a world that’s constantly on the go, problems associated with depression and other mental issues are higher than ever before and maintaining our mental well-being is more crucial than ever.
If you too are interested to combat depression in a natural and effective way, then read on, as in this post, we reveal the mood-lifting magic of Banana- a superfood and a natural Serotonin booster.
Table of Contents
Depression All Around:
Let’s face it. Depression is a constant companion of our present, modern lifestyle. With advancements in science and Technology, the day-to-day lives of us have become easier, but these advancements have also exposed us to many viles. In today’s modern lifestyle, we do not find much time to work out, are always under pressure to perform in our jobs, and almost always give in to the temptations of junk food. In order to exceed the expectations of our peers, we try to add in extra hours of work, that too sitting in front of the screen for longer periods of time, which ultimately affects our sleep cycle.
All of these not only result in physical ailments, but also in mental issues such as depression, which, as already stated, has become a constant companion of the modern lifestyle.
While the above paragraph paints a grim picture of the modern lifestyle, it is also worthwhile to state that there’s hope all around us. Latest Scientific research has suggested that in those grim moments of despair when you are under depression, a chemical called Serotonin can save your life.
Stay with us in this Blog post as we demystify Serotonin just for you, understanding which could very well turn out to be life-changing, especially if you face issues such as depression continuously. Alongside the same, we are also going to describe a prime source of Serotonin in nature and how to utilize it for your maximum benefit.
Understanding Serotonin
Let’s start by demystifying serotonin.
Serotonin, also known as (5-HT) or 5-hydroxytryptamine is a monoamine neurotransmitter. It is made from an essential amino acid called tryptophan. Tryptophan is an α-amino acid which is used in the biosynthesis of Proteins.
As a neurotransmitter, serotonin acts as a messenger, carrying messages between the nerve cells in the Brain (the central nervous system) and also throughout the body (the peripheral nervous system) influencing various aspects of our well-being, including mood, sleep, bowel movements and overall mental health. It is a chemical which is produced by the nerve cells and is found in many parts of the human body such as the blood platelets, the digestive system and throughout the human brain, also known as the central nervous system.
Serotonin impacts each and every part of our body, particularly our Brain, and plays a key role in regulating the mood. It helps our body in managing feelings, for example, that of happiness, sadness, pleasure etc. The levels of serotonin in the body also regulates various important processes such as blood clotting, sleep and waking, bowel movements, regulation of anxiety levels and/or stress etc.
Given its central role in various physical and mental processes in the human body, there is overwhelming scientific evidence emphasizing the importance of maintaining optimal serotonin levels for a happier and healthier life.
Serotonin and Mental Health
As already mentioned, Serotonin plays a key role in maintaining our mental health. Therefore, low Serotonin levels in the body may result in problems such as:
1) Anxiety
2) Depression
3) OCD (Obsessive-compulsive disorder)
4) Schizophrenia
5) Phobias
6) Suicidal behavior
7) Sleep issues
8) Panic disorders
9) Digestive issues etc.
Serotonin deficiency, if detected, is therefore an issue of major concern and should be treated on an urgent basis. As may be observed from the list given above, Serotonin deficiency may result in an array of mental issues and therefore it is critical to understand the reasons behind this medical condition and how to treat it naturally.
What causes low Serotonin levels in the Body?
There may be various reasons behind Serotonin deficiency in the body, however, they may be summed up as:
a) The body is not producing optimum levels of Serotonin.
b) The body is producing optimum levels of Serotonin but it is not being utilized effectively- this may happen if there is a scarcity of Serotonin receptors in the Body or they are not working as ideally as they should do.
How to treat Serotonin Deficiency?
Serotonin Deficiency may be countered with a combination of healthy habits, healthy diet and supplements. The following steps may be considered:
1) Having a diet rich with Tryptophan containing foods
2) Engaging in daily workouts and taking proactive steps to manage stress such as sleeping for at least 7 to 8 hours daily, practicing mindfulness, breathing practices, Yoga etc.
3) Getting enough sunlight per day.
4) Managing the condition with supplements, as prescribed by registered medical practitioners.
The stated mental disorders open our eyes to the critical role diet plays in maintaining good levels of serotonin in the Body which may help us maintain optimum mental health.
In order to combat Serotonin Deficiency, opting for natural sources of serotonin, such as banana, becomes not just a dietary choice but a holistic approach to mental well-being.
Balancing Your Diet for Optimal Serotonin Production: how to boost serotonin levels naturally with food
As you may have understood by now, a natural, balanced diet is key to maintaining optimal serotonin levels. As already stated, the amino acid Tryptophan plays a crucial role in boosting Serotonin in the Brain. Therefore, it is essential to include foods with Tryptophan in the diet in order to increase the levels of Serotonin. Tryptophan is typically found in high protein foods, some of which have been listed below:
1) Cheese
2) Tofu
3) Eggs
4) Turkey
5) Salmon
6) Nuts and Seeds
7) Bananas etc.
Research also suggests that the effects of Tryptophan-inducing foods are increased if they are consumed together with insulin-raising carbohydrates. A carbohydrate-rich meal enhances the brain uptake of Tryptophan, thereby increasing the synthesis and release of Brain Serotonin.
However, as may also be understood, a diet rich in insulin-raising Carbohydrates may pose additional health risks such as weight gain, diabetes, cardiovascular issues etc. Hence, a cautious approach, when it comes to diet, is generally suggested.
Therefore, as is evident, a healthy way to increase Serotonin levels in the Brain and Body; and to maintain optimum levels thereby is to maintain good levels of Tryptophan in the Brain by focusing on a natural, protein-rich diet with generous amounts of Complex Carbohydrates, such as vegetables, fruits, whole grains and legumes. The introduction of naturally-occurring, complex carbohydrates in the diet may resolve some of the unwanted side-effects associated with a high-carb diet, while ensuring a high percentage of Tryptophan absorption in the body.
Magic of Banana: Nature’s Mood Booster
Can Banana improve your mood? and can Banana increase Serotonin?
The answer to this is-Yes, they can.
Bananas, often underestimated in their nutritional prowess, emerge as a natural serotonin booster. Packed with tryptophan and an array of essential vitamins and minerals, bananas play a significant role in supporting the body’s serotonin production. As already mentioned, Tryptophan is an α-amino acid which is used in the Biosynthesis of Proteins. It is a precursor to Serotonin, the hormone Melatonin and Vitamin B3. The combined effect of all these, alongside the higher content of Carbohydrates in Bananas make them an ideal food for lifting our mood, increasing satiety and in general, feel good.
Bananas and Mood Enhancement
Banana: Nutrition facts
| Nutrient | Amount Per 118g Banana | % Daily Value (DV) |
| Calories | 105 | – |
| Fat | 0.4g | 1% |
| Sodium | 1.2mg | 0% |
| Carbohydrates | 27g | 9% |
| Fiber | 3.1g | 12% |
| Sugars | 14.4g | – |
| Protein | 1.3g | 3% |
| Magnesium | 31.9mg | 8% |
| Manganese | 0.319mg | 14% |
| Copper | 0.092mg | 10% |
| Potassium | 422mg | 9% |
| Riboflavin | 0.086mg | 7% |
| Vitamin B6 | 0.433mg | 25% |
| Folate | 23.6mcg | 6% |
| Vitamin C | 10.3mg | 11% |
(Note: DV = Daily Value)
How do Bananas enhance your mood:
Banana is a fruit which is considered to be high in Tryptophan content (about 0.01 gram per 100 gram of Banana). Also, a mid-size 100 gram Banana contains 0.4 mg of Vitamin B6, which is about 20% of the average daily requirement of a person. Vitamin B6 is, again, an essential component required to produce Serotonin in the Body. Bananas are also high in Prebiotic fiber and potassium, which are some of the other nutrients that have been linked with good mood. The fiber in the Banana also increases satiety and limits hunger. Bananas may also be considered to be high in naturally-occurring Carbohydrates. As a result of this great combination of mood-lifting components, Bananas enhance mood.
Other benefits of including Bananas in your diet:
Bananas are a powerhouse of nutrients and are beneficial to the Human health in more than one ways. Some of the benefits of Bananas are as listed:
a. The high percentage of fibers (soluble fibers and prebiotic fibers) in Bananas increase satiety, suppress hunger, aids digestion and promotes good bowel movements. The fiber also helps in lowering Blood Pressure. Again, the same may also lower LDL or the ‘bad Cholesterol’ levels in the Body, thereby improving heart health.
b. Banana plays a major role as the part of a diet prescribed for gastrointestinal conditions such as GERD (gastrointestinal reflux disease) and other similar conditions.
c. High Carbohydrate content in Banana helps achieve instant energy levels in the Body.
d. In addition, components such as Vitamin B6 and Potassium in Bananas support various bodily functions such as metabolism, movement of nutrition in the body and maintenance of brain health etc.
e. Bananas are a natural source of Potassium which plays a crucial role in the Body in regulating muscle function and nerve transmission. An optimum level of Potassium is required in the Body all the while, in order to counter muscle weakness.
f. Bananas are a good source of Antioxidants, which, as per many scientific researches, fight ageing and ailments such as Cancer in the Body.
Easy Ways to Include Bananas in Your Diet
Banana, being a fruit, may be eaten as it is, i.e. without cooking. Here are some practical ways of including Bananas in your daily diet:
1) Bananas may be sliced and mixed with the morning cereal.
2) Bananas may be mashed and use as a topping over different breads, alongside chopped nuts and/or seeds.
3) Bananas may be blended with water/milk, other fruits and vegetables and/or Protein Powder for delicious and nutritious smoothies.
4) Bananas may be frozen and used later to make smoothies or Banana frozen yoghurt.
5) Bananas may be included as a pre-workout snack or as a part of a complete breakfast.
In the end, it is worthwhile to reiterate that Bananas may be considered as a superfood with various benefits for our body and mind. Therefore, this wonderful fruit may be considered to be incorporated into our daily diet for not only a better physical health, but also a better mental condition, taking care of which is as mandatory as our Physical health in these times. As may be understood, the path to a happier mood can be both natural and delicious, with Bananas leading the way.
So, let’s go!
Let’s celebrate the simple joys of life, one Banana at a time!
FAQs:
1. What is Serotonin? Does Banana boost Serotonin?
Answer: Serotonin is a neurotransmitter that helps regulate mood, promoting feelings of happiness and well-being. Yes, Bananas boost serotonin in the body. These contain high levels of tryptophan, which is converted into serotonin in the brain and other parts of our body.
2. How quickly can Bananas uplift our mood?
Answer: The effects of Bananas on mood can vary from person to person. However, some individuals may notice an improvement in mood shortly after consuming a Banana due to its quick digestion and serotonin-boosting properties.
3. Can Bananas help alleviate stress?
Answer: Yes, Bananas can help alleviate stress. The Potassium and Magnesium in Bananas play a role in relaxation and stress reduction, while the presence of tryptophan aids in the production of serotonin, promoting a sense of calmness.
4. Are there any other benefits of eating Bananas for mood, besides serotonin?
Answer: Absolutely! Bananas are also rich in vitamin B6, which is essential for the synthesis of neurotransmitters like serotonin and also dopamine. These neurotransmitters are closely linked to mood regulation, making Bananas a great mood-boosting snack.
5. How many Bananas should one eat to notice an improvement in mood?
Answer: There is no set quantity, as individual responses may vary. However, incorporating Bananas into your diet regularly can contribute to overall mood improvement. Aim for at least one Banana a day as part of a balanced diet to reap the mood-boosting benefits.
References:
Do read Our Other Articles on health:
Blue Bliss: Unveiling 7 Incredible Benefits of Blueberries for a Healthier You
