Serotonin is a chemical neurotransmitter in the brain associated with feelings of well-being. The lack of serotonin may be responsible for some forms of depression and other mental health issues. Your brain produces serotonin from an essential amino acid called tryptophan, which is also a precursor to the sleep-inducing neurotransmitter melatonin. Tryptophan must be consumed in your diet or by taking supplements. Deficiency can lead to depression, insomnia and anxiety.
Meat and Poultry
We have all heard reference to the sleepiness caused by a Thanksgiving turkey dinner. This is because turkey is rich in tryptophan, which aside from helping your brain produce serotonin also causes the production of melatonin. All meats and poultry contain tryptophan because they are complete proteins. This includes eggs, beef, pork, lamb, fish and shellfish.
Dairy
Dairy foods are protein sources that are rich in tryptophan. Cottage cheese, hard and soft cheeses and milk are included in this group. The carbohydrate lactose, which is present in dairy products, aids in the absorption of tryptophan, allowing for a greater serotonin production than if the tryptophan were consumed without carbohydrates.
Seeds, Nuts and Grains
Seeds, nuts and grains are also foods that are high in protein and the amino acid tryptophan. Since most seeds, nuts and grains are incomplete proteins, not all of them contain tryptophan. The foods containing tryptophan in this category include soy products, soy milk, tofu, soybean nuts, whole-grain wheat, barley, and rye, beans, hummus, lentils, peanuts and sesame seeds.
References
- Ask Dr. Sears: Foods for Sleep
- "Foods, Experimental Perspectives"; Margaret McWilliams; 2007
