Serotonin is a neurotransmitter that may create a euphoric mood upon release. People who experience depression may have low levels of serotonin. Serotonin levels can be increased by physical activity or the consumption of certain foods. Nutrient-dense foods that trigger an increase in serotonin may boost both your physical and mental health.
Complex Carbohydrates
According to the Mayo Clinic, foods that are rich in complex carbohydrates may increase the amount of serotonin in your brain. The increase in serotonin leads to a calming effect. The Mayo Clinic recommends that you eat foods that supply complex carbohydrates, such as whole grains, and to limit or eliminate simple carbohydrates, such as sugars. Good carbohydrate-rich food sources include whole grain breads and cereals, beans and legumes, and fruits and vegetables.
Vitamin B6
The National Institutes of Health reports that vitamin B6 is necessary for production of neurotransmitters, such as serotonin. Research has been investigating the association between vitamin B6 and neurologic conditions such as depression and studies are ongoing. Vitamin B6 can be obtained through the diet. Good sources include fish, such as tuna and salmon, and meat, such as pork and chicken. Other sources include fortified breakfast cereals, bananas, peanut butter, beans and a variety of vegetables.
Dark Chocolate
The University of Michigan reports that dark chocolate can be included as part of a healthy and well-balanced diet. According to the University of Michigan, dark chocolate may improve your mood and pleasure by increasing the serotonin and endorphin levels in your brain. They recommend that you can eat up to 7 oz. a week, or 1 oz. per day. It is important to choose the dark variety, also known as semisweet or bittersweet chocolate, since these contain the health benefits. A good choice is a dark chocolate with a high percentage of cocoa at 60 percent or greater, and little to no added sugar.
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