Serotonin is a neurotransmitter synthesized in the body. Adequate levels of serotonin are important for a variety of functions, including mood, sleep, appetite, memory and temperature regulation. Obtaining serotonin in the diet is difficult, since food provides very little and the amounts are inconsequential. Instead, eating foods which help the body synthesize serotonin is essential.
Fortified Milk
Milk can improve serotonin levels, as long as it if fortified with vitamin D. Vitamin D is a fat-soluble vitamin that aids in the production of serotonin; it can be created by the body with exposure to sunshine, but otherwise must be obtained from the diet. Not all milk contains vitamin D, so make sure the milk is fortified.
Chicken
A roasted chicken breast contains significant amounts of tryptophan, which is needed to create serotonin. Tryotophan is an essential amino acid, which means it has to be consumed in the diet, since the body does not produce it. Not only does tryptophan synthesize serotonin, it assists with nitrogen balance in adults and is needed for normal growth for infants. A 4-oz. roasted chicken breast contains 0.39 grams of tryptophan.
Cereal
Ready-to-eat cereal is fortified to contain 100 percent of the daily value for vitamin B6, according to the National Institutes of Health. Vitamin B6 regulates homocysteine metabolism, so plays an important role in increasing serotonin in the brain. Low levels of B6 cause homocysteine levels to become elevated; homocysteine competes with tryptophan to cross the blood-brain barrier. Since tryptophan is needed to synthesize serotonin, it is critical that tryptophan is able to cross over into the brain. Adequate B 6 lowers the amount of homocysteine in the bloodstream, making tryptophan more easily absorbed.
Whole-Grain Bread, Rolls and Pasta
Whole grains are critical for improving serotonin levels; they improve the transport of tryptophan across the blood-brain barrier. Tryptophan competes with larger amino acids for transport, since the larger amino acids cross more easily than the tryptophan. Whole grains assist with this process by causing the release of insulin, which lowers the number of large amino acids and increases the amount of tryptophan available to cross the barrier. Whole grains made into flour can be used to make whole-grain bread, rolls and pasta.
