Serotonin is a hormone that acts as a neurotransmitter conveying messages between nerve cells. Serotonin levels in the brain affect mood -- low levels are associated with depression while healthy levels convey a sense of well being. The body manufactures serotonin from the amino acid tryptophan when a sufficient supply of B-complex vitamins are present. Foods high in tryptophan and B-complex vitamins can therefore lift serotonin levels in the brain.
Meats
According to Middle Tennessee State University, all meat contains both tryptophan and B-complex vitamins. Beef, pork and chicken have ample amounts. Turkey contains especially high amounts along with healthy essential fats. An adequate supply of these essential fats in the brain are also associated with elevated mood.
Fish
Fish is an exceptionally good source of essential fats important to maintaining adequate levels of serotonin in the brain, which explains why fish is sometimes called "brain food." Fish also has the added benefits of low saturated fat and high protein. Oily fish like salmon, mackerel and sardines have the highest levels of omega-3 fatty acids.
Nuts and Seeds
Many nuts and seeds are high in tryptophan. This is especially true of peanuts and sesame seeds. Flaxseed is also believed to increase serotonin in the brain because it contains a significant supply of omega-3 fatty acids in addition to tryptophan.
Eggs
According to the website Muscle-Health-Fitness.com, eggs contain high levels of omega-3 fatty acids and natural cholesterol. Both are believed to increase the production of testosterone and serotonin in the body. While high levels of cholesterol can harm a body, low levels of cholesterol are associated with low serotonin and depression. A moderate level of cholesterol in the body can be achieved by eating eggs in moderation. This helps the body supply an adequate amount of serotonin to the brain.
Dairy Products
Dairy products contain the B-complex vitamins and tryptophan necessary for serotonin production. They also contain protein and carbohydrates essential for efficient hormone synthesis. Cottage cheese and whey protein made from milk are especially good for serotonin levels.
Brown Rice
According to the Franklin Institute, brown rice is an exceptionally high quality source of starchy carbohydrates. It fuels the body efficiently without generating the insulin spike experienced with lower quality carbohydrates. Brown rice is high in B-complex vitamins and tryptophan. Buckwheat is another high quality starchy carbohydrate that encourages serotonin production.
