Serotonin is a neurotransmitter--a type of chemical that promotes communication between areas of your brain. Healthy serotonin levels are associated with positive moods, while low serotonin levels are linked with depression and other mood imbalances and disorders. Low serotonin levels may also contribute to headaches, obsessive worrying, appetite changes and irregular perception of pain. In addition to regular exercise, exposure to natural light and medical treatments, a healthy diet may help boost your serotonin levels.
Fruits and Vegetables
Fruits and vegetables supply rich amounts of nutrients that strengthen your body's ability to defend itself against infections and disease. As nutritious sources of carbohydrates, which stimulate serotonin production, fruits and vegetables may help improve your moods, energy levels and overall wellness. Author of "Secrets of Serotonin" Carol Hart recommends fruit and crackers as a useful serotonin-boosting snack between meals. Consume whole fruits and vegetables over juices and fruit with added sugars, which may disrupt your blood sugar levels.
Whole Grains
Whole grains are grains that have retained nutrient, protein and fiber content during food processing. As a result, whole grains have a milder impact on your blood sugar, moods and energy than refined grain products, such as white bread. Psychiatrist Dr. Daniel K. Hall-Flavin recommends meals rich in complex carbohydrates, such as whole grains, for improved serotonin levels and reduced symptoms of anxiety. Examples of nutritious whole grain foods include 100 percent whole grain breads, cold cereals and pasta, long-grain brown rice, wild rice, air-popped popcorn, pearled barley, quinoa and old fashioned or steel-cut oatmeal.
High-Quality Protein
Protein provides amino acids--the building blocks of lean tissue. The amino acid tryptophan promotes feel-good brain chemical production in your brain, according to Hall-Flavin. Foods and beverages particularly rich in tryptophan include poultry, milk, yogurt and fish. Fatty fish, such as salmon, tuna, herring and sardines, provide the added benefit of omega-3 fatty acids--healthy fats associated with improved brain function and heart health. Since tryptophan helps carbohydrate-rich foods provide mood-enhancing benefits, consume protein-rich foods as part of nutritious, balanced meals and snacks.
Nuts and Seeds
Nuts and seeds provide valuable amounts of nutrients and heart-healthy, unsaturated fats. Nuts, sesame seeds and peanut butter also contain significant amounts of tryptophan. Fats present in nuts and seeds also enhance nutrient absorption, which may help prevent depression, headaches and other symptoms of nutrient deficiencies. For heightened benefits, replace saturated fat sources, such as butter, margarine, deli meats and high-fat cheese with nuts and seeds routinely.
References
- "Secrets of Serotonin"; Carol Hart; 2008
- Mayo Clinic: Coping with Anxiety: Can Diet Make a Difference?
