By  Dra. Lourdes Alcántara

Foods that increase serotonin and dopamine improve brain function, as well as mild depressive states or simple discouragement, these neurotransmitters harmonize blood pressure, enhance the quality of our rest and also provide that small dose of energy and well-being for face our days.

There are four natural chemicals in our bodies that are often defined as the “quartet of happiness”: serotonin, endorphin, dopamine, and oxytocin.

There are foods that favor and enhance brain chemistry capable of alleviating the symptoms associated with depression, improves our mood. However, there is no food capable of completely solving any depressive disorder.

Foods that increase serotonin and dopamine

One aspect that we must clarify is that the levels of serotonin and dopamine oscillate in our body for various reasons if we are going through a period of stress,

or we are facing thyroid diseases.

Foods that can promote the production of two of the most valuable neurotransmitters: serotonin and dopamine.

  1. oatmeal

Oatmeal is part of what is known as “smart” carbohydrates. One of them is complex carbohydrates (foods of integral origin in their majority), which also have the production of tryptophan, an essential amino acid from which serotonin is synthesized. Oats additionally have six of the eight essential amino acids: isoleucine, leucine, lysine, methionine, and phenylalanine. All of these elements improve mood. It is also interesting to know that oatmeal is an essential food for our breakfast.

  1. The banana

Among the foods that increase serotonin and dopamine, banana is undoubtedly one of the most prominent. It favors the production of tryptophan.

It provides us with vitamins A, C, K and B6, basic components to promote the synthesis and metabolism of multiple neurotransmitters such as serotonin and dopamine.

  1. The eggs

Dr. Ricardo Cepero Briz from the University of Zaragoza has confirmed in one of his studies that eggs provide good cholesterol or HDL. The key is to consume them in a balanced way. Eggs, like dairy products, help us to produce tryptophan and vitamin B6, substances necessary for the production of serotonin and dopamine.

The chocolate

Serotonin and dopamine increase, chocolate is one of the favorites. It provides us with exorphin, a natural pain reliever that reduces pain. And it also offers us theobromine, a substance similar to caffeine that injects us with energy. Pieces of chocolate

  1. The pineapple

Pineapple relieves anxiety and is anti-inflammatory. It is rich in vitamin C, ideal for promoting circulation, concentration and motivation, it is diuretic and detoxifying. vitamins B1, B6, E, potassium, magnesium, iodine, copper folic acid.

  1. The salmon

Fish like salmon or mackerel are rich in B vitamins. These types of essential nutrients are very necessary to promote the production of serotonin and dopamine. the brain regularly needs omega-3 present in salmon, with which to improve processes such as our attention, memory or mood.

The chickpeas

Increase serotonin and dopamine, hummus, one of the foods that increase serotonin and dopamine


They increase serotonin and dopamine is the pepper. Especially if it is red. This shade already warns us of its richness in antioxidants, and this enchants the brain. Also, we cannot forget capsaicin, an exceptional chemical substance that many love (and others avoid). That burning sensation it produces increases our endorphin production and improves our well-being.

  1. Sunflower seeds or pipes

Sunflower seeds are rich in tryptophan, that essential amino acid for producing serotonin. They also contain a very high level of antioxidants and magnesium, a mineral necessary for the health of our brain.

Lastly, it is important to remember that sunflower seeds are naturally healthier. So better without salt not other components. Only a handful in our salads increase serotonin and dopamine

To conclude, it is possible that many of us include more than one food indicated here in our day to day, where there is no lack of exercise and good management of stress and anxiety.

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