Serotonin is a chemical that improves mood, enhances sleep and transmits nerve impulses to nerve cells, notes Health Services at Columbia. Intake of carbohydrates helps the body utilize serotonin to make the body feel satiated after a meal and to regulate moods, notes Judith Wurtman, director of the Program in Women's Health, MIT Clinical Research Center. Talk to a doctor before modifying the diet to add serotonin producing foods.
High Carbohydrate Foods
High carbohydrate foods will increase serotonin levels, notes MIT News. Pasta and graham crackers are high carbohydrate foods. These foods help quell irritability and improve mood due to rising levels of serotonin in the body after they are consumed.
Complex Carbohydrate Foods
Complex carbohydrate foods such as oatmeal, wheat germ and whole wheat bread help to gradually raise serotonin levels, notes the Glycemic-Index. Other foods that help increase serotonin levels include cottage cheese, tofu, almonds, foods with soy, brown rice, peas, kiwi, pineapple, avocado, spinach, cantaloupe and plums.
Foods with Tryptophan
Foods that contain Tryptophan (5-HTP) work to create serotonin in the brain, notes Foods for the Brain. Foods with high levels of Tryptophan include eggs, beans, fish, turkey, chicken, beef and the African Griffonia bean.
Foods with Vitamins B6
Foods high in vitamin B6 work to strengthen the metabolism of S-adenosylmethionine (SAM). This chemical works to create serotonin in the body, reports H. Karakula, A. Opolska, M. Domanski, et al, of the Medical University of Lubing, Department of Psychiatry in Poland. Foods that are rich in vitamin B6 include cereal, potatoes and bananas.
Foods with Omega-3
Foods that have strong levels of healthy Omega-3 fatty acids also help to build serotonin levels in the brain. Salmon, mackerel, sardines and herring have Omega-3 fats and are healthy choices to help boost the mood, notes Foods for the Brain. Walnuts also have Omega-3 fatty acids.
Candy
Candy will increase serotonin levels for just one or two hours, reports Health Services at Columbia. Dark chocolate candy has theobromine and phenethylamine. These chemicals are linked to healthy amounts of serotonin in the brain, notes Glycemic-Index.
References
- Columbia University, Health Services at Columbia: Information about Serotonin
- Massachusetts Institute of Technology, MIT News: Foods that Raise Serotonin Levels
- U.S. National Library of Medicine: B6 and Serotonin Levels
- National Institutes of Health, Office of Dietary Supplements: Foods Rich in Vitamin B6
- Food for the Brain: Healthy Foods to Boost Serotonin Levels
- Glycemic-Index: Complex Carbohydrates Build Serotonin
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