Serotonin, a neurotransmitter in the brain, influences mood and sleeping patterns. When levels are low, a person can experience feelings of depression or sadness. Elevated serotonin levels are associated with better moods and less anxiety and depression. Tryptophan, omega-3 fatty acids, complex carbohydrates and vitamin B6 play crucial roles in serotonin development. Eat a variety of foods to help your body produce and process the serotonin that it needs.
Food with Tryptophan
For serotonin production, incorporate foods that have tryptophan into your diet. Tryptophan, one of the 10 essential amino acids, is a necessary prerequisite to serotonin production. Foods that contain tryptophan include: red meat, milk, cottage cheese, string cheese, provolone cheese, Swiss cheese, yogurt, seeds, bananas, soybeans, tofu, soy products, tuna, clams, oysters, crabs and turkey. Consume egg whites, spirulina, cheddar cheese, pork chops, lamb and potatoes to increase your tryptophan intake.
Foods with Omega-3 Fatty Acids
Omega-3 fatty acids increase serotonin levels. Fish contains a high content of fatty acids. Eat flax seeds, walnuts, salmon, soybeans, snapper, scallops, winter squash, raw tofu, shrimp and halibut. Other sources include mackerel, cod, swordfish, crab, lobster, pecans, poppy, pumpkin and sesame seeds. Oils with omega-3 fatty acids include walnut oil, soybean oil, flax seed oil, canola oil, cod liver oil, olive oil and sardine oil. Eat spinach, beet greens, collard greens, mustard greens, red leaf lettuce, bibb lettuce and chard.
Complex Carbohydrates
Carbohydrates play a key role in serotonin formation. To promote production, eat whole wheat bread, whole grain bread, whole wheat pasta, popcorn, brown rice, bulgur, couscous, quinoa, sweet potatoes and whole grain chips. Additional sources include wheat berries, barley, millet, and garbanzo, navy and black beans.
Food with Vitamin B6
Vitamin B6 influences the production of tryptophan in the body. Foods with vitamin B6 include enriched cereals, oatmeal, gourds, spinach, peppers, jalapenos, serrano peppers, banana peppers and cabbage. Canned pimento, pumpkin leaves and beef are additional sources of vitamin B6. Eat cauliflower, garlic, celery, asparagus, mushrooms, broccoli, kale, Brussels sprouts and chard for more vitamin B6.
Foods that Decrease Serotonin
Alcohol is a depressant and influences the body's production of serotonin. It lowers tryptophan levels in the body, therefore lowering the body's serotonin production. Alcohol can be found in beer, liquor and wine. Excess caffeine intake interferes with the body's production of serotonin. Foods that contain caffeine include chocolate, tea, coffee and soda.
