Serotonin is a neurotransmitter in the brain that produces feelings of euphoria and calmness when released. Decreased serotonin levels may lead to problems, such as depression, insomnia and cravings for high-carbohydrate foods. Several foods naturally boost serotonin levels in the body. Eat certain foods , exert some physical activity and live a healthy, balanced lifestyle to improve your serotonin levels. As always, speak with your physician or a medical professional before you initiate any dietary changes.
Step 1
Look for foods that are high in protein and low-fat, such as turkey, chicken and fish. Protein contains the amino acid tryptophan, which is essential for converting serotonin levels in the brain. However, the metabolism of serotonin-boosting protein foods requires the addition of complex carbohydrates. Hence, pair turkey or fish with vegetables for a complete meal, or with nuts, milk, beans, bananas or avocados throughout your day.
Step 2
Look for fish at the supermarket to boost your serotonin levels. Fish is not only a source of protein, but it also contains healthy fats, such as omega-3 fatty acids. Omega-3s assist in producing and protecting brain chemicals that enhance the mood, such as serotonin. Fish oils are available in supplement form, but rich natural sources include salmon, mackerel, herring and sardines.
Step 3
Purchase foods high in magnesium, a mineral that is significant in serotonin production. Magnesium-rich foods include nuts, such as almonds and Brazil nuts, soybeans, halibut, avocados and leafy greens. Snack on nuts throughout the day and include greens, such as spinach or kale, with fish as a mood-boosting meal.
Step 4
Stimulate the release of serotonin in the brain by eating dark chocolate. Dark chocolate also increases endorphins, more feel-good brain chemicals, and can decrease depression symptoms. Avoid fluctuations in blood sugar levels and over-eating by consuming dark chocolate that is at least 70 percent cacao.
Step 5
Eat eggs to increase serotonin levels as part of a healthy, balanced diet. Eggs are a nutritional high-quality food and a rich source of protein and healthy fats. Both tryptophan in the protein and the omega-3 fatty acids increase serotonin levels. Be sure to eat the whole egg; most of the protein is found in the whites, while the fats reside in the yolks. The cholesterol in eggs may also increase serotonin levels.
References
- "Serotonin Solution"; Judith Wurtman, Ph.D.; 1996
- "The Serotonin Power Diet: Eat Carbs - Nature's Own Appetite Suppressant to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain"; Judith Wurtman and Nina T. Frusztajer, M.D.; 2009
- "The Eat-Clean Diet Recharged: Lasting Fat Loss That's Better Than Ever"; Tosca Reno; 2009
