Foods to Increase Your Seratonin

In addition to providing energy (in the form of calories) and pleasure, food can brighten your day by providing various nutrients that affect brain chemicals, or neurotransmitters. Neurotransmitters influence mood, sleep patterns and appetite by facilitating communication within the brain and between the mind and body. Serotonin is a very important neurotransmitter. When in low supply, insomnia, a depressed mood, food cravings and anxiety may occur. What you eat can influence your brain chemistry and certain foods help to stimulate the production of serotonin.

Complex Carbohydrates and Tryptophan

The nutrients found in foods rich in complex carbohydrates (starchy foods) help to stimulate the production of serotonin in the brain, which improves mood and promotes feelings of calmness. Foods, such as whole wheat bread, pasta, potatoes, whole grain cereals, brown rice, and oatmeal are rich in tryptophan, an amino acid that can be converted to serotonin in the brain. Meats, such as turkey and lamb are high in tryptophan as well. Other nutrient-rich carbohydrate choices include starchy, root vegetables (such as sweet potatoes, corn, and carrots) which also help to elevate serotonin levels.

Vitamin B-Rich Foods

Folate (Vitamin B9) and Vitamin B6 are both critical for producing serotonin. Eat more Vitamin B6-rich foods, such as fish, poultry, bananas, nuts, potatoes and whole grains, to elevate serotonin levels. Folate deficiency, particularly common among women, can be a contributing factor to depression. Broccoli, spinach, as well as fortified breads and cereals are high in folate, or folic acid. Broccoli and spinach should be eaten raw as cooking readily destroys folate. Beans, lentils and peas not only offer plant-based protein, they are also rich in mood boosting B-vitamins. Beans are high in both folate and Vitamin B6. A ½ cup of chickpeas (canned) provides 0.6 mg of Vitamin B6 or 30 percent of the Daily Value (DV).

Foods Rich in Omega-3 Fats

Cultures in which people consume a great deal of oily fish, such as tuna and salmon, have particularly low rates of depression. Perhaps because they are rich in Omega-3 fats, a class of polyunsaturated fats responsible for the proper function and health of both the cardiovascular and nervous systems. The Omega-3 fatty acids in fish help trigger the production of serotonin, though the mechanism through which this occurs is still being researched. Other foods high in omega-3 fats include walnuts, flaxseeds, canola oil and soybeans.