Serotonin is a brain chemical, also known as a neurotransmitter, that is involved in regulating sleep and moods. Serotonin depletion or underproduction can contribute to depression, anxiety, insomnia and aggression in those with extremely low levels, according to Dr. Elson Haas, in his book ''Staying Healthy With Nutrition.'' An amino acid known as tryptophan is essential in the production of serotonin. Foods that are good sources of this amino acid are the key to stimulating serotonin production.
Turkey Meat
Turkey meat is among the best foods to eat to improve serotonin levels, because turkey is among the best natural sources for an amino acid, or protein molecule, called tryptophan. This amino acid is known for causing a sleepy feeling, but it is also essential in the production of serotonin in the brain. Without tryptophan in the body, the brain cannot produce serotonin. Turkey is also rich in essential fats that contribute to healthy brain function.
Flax
Flax is a small brown seed that is sold as a whole seed, ground up or as an oil. Flax seed is a dietary source of tryptophan and omega fats, both of which are essential to maintaining proper brain function and production of serotonin. Since flax seed is a tiny seed and does not provide a filling meal, it is usually recommended to add flax seeds to daily cooking or ingest 1 tbsp. of flax oil daily as a supplement.
Buckwheat
Buckwheat is a grain and a starch food that is not only a good dietary source of tryptophan but is also high in the B vitamins that contribute to brain function and mood regulation. Vitamin B-6 is related to serotonin production in the brain as well as tryptophan. You should not eat starchy foods in large amounts because they metabolize and convert into sugar quickly in the body, which causes a spike in blood sugar.
References
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine;'' Dr. Elson M. Haas; 2006
- Muscle Health Fitness
