Serotonin is a neurotransmitter that helps promote healthy sleep and a stable mood by playing an important role in the biochemistry of depression, bipolar disorder and anxiety. The body uses tryptophan to help make serotonin. Tryptophan is an essential amino acid that is needed for normal growth in infants and for nitrogen balance in adults. The effects of certain foods on brain serotonin and the implications of increased serotonin for mood need to be studied more.
Carbohydrates
Sugar and refined starch products, such as white bread, trigger release of insulin that lowers blood levels of most large amino acids except tryptophan, which remains in the blood and can enter the brain, resulting in increased serotonin levels. Whole grains, such as whole wheat bread, trigger a slow, sustained release of insulin that lowers blood levels of most large amino acids except tryptophan, which remains in the blood and can enter the brain. As a result, serotonin levels rise gradually and blood-sugar levels remain stable without the rise and fall experienced with sugar or refined grains such as seen with white flour or white bread. As a result, serotonin levels rise gradually, and blood sugar levels remain stable. Tryptophan raises blood levels, resulting in elevated brain levels of tryptophan. Tryptophan is then converted into serotonin.
Dairy Products
According to the Journal of Psychiatry Neuroscience, α-Lactalbumin, a minor constituent of milk, is one protein that contains relatively more tryptophan than most proteins. Consuming α-lactalbumin can improve mood and cognition in some circumstances by increasing serotonin. Tryptophan, used to make serotonin, can also be found in cheeses.
Meats
Certain meats contain tryptophan used to help make serotonin. These foods include chicken, eggs, fish and turkey. Alternative protein products such as soy and tofu also contain tryptophan. According to the Journal of Psychiatry Neuroscience, omega-3 fatty acids found in fish oil also raise serotonin levels, although how they do this is still unclear. Protein raises blood levels of all amino acids such as tryptophan.
Nuts and Seeds
Tryptophan, used to help make serotonin, can be found in nuts, peanut butter, peanuts, pumpkin seeds, and sesame seeds. According to the American Journal of Clinical Nutrition, nuts in the walnut or hickory family also have a high serotonin concentration, including, in order of concentration from highest to lowest, butternuts, black walnuts, English walnuts, shagbark hickory nuts, mockernut hickory nuts, pecans, and sweet pignuts.
Member Comments