Your diet can affect the levels of many different substances in the body, including serotonin. Serotonin is important because of its role in regulating mood and emotions. Although the effects of your diet on serotonin levels is not completely understood, some foods may be able to increase the amount of serotonin in the brain, which could help treat conditions such as depression and anxiety.
Serotonin Function
Serotonin is a neurotransmitter, which means that it helps neurons communicate with each other. Neurotransmitters are chemicals which are secreted into a space between neurons, known as a synapse, which allows one neuron to send a chemical signal to another. According to HealthScout, serotonin levels can have a potent effect on your emotions and mood. Many medications used to treat anxiety and major depressive disorder target serotonin levels in order to relieve the symptoms of these psychiatric problems.
Tryptophan
Tryptophan is an amino acid, which means that it can be found in different kinds of proteins. Notably, tryptophan serves as a precursor for serotonin, which means that increasing your levels of tryptophan may stimulate the synthesis of serotonin in the body. Foods which are high in protein typically have a higher tryptophan content. Foods that are particularly high in tryptophan include tofu, peanut butter, cheese, eggs, chicken, fish, pumpkin seeds, milk, sesame seeds and turkey, MedLinePlus explains.
Carbohydrates
Meals high in carbohydrates can also increase serotonin levels, Go Ask Alice at Columbia University reports. When you eat carbohydrate-rich foods, your blood glucose levels rise, causing your pancreas to produce more insulin. High insulin levels result in a decrease in the amount of amino acids in the blood, with the exception of tryptophan. Because tryptohpan is then present in a higher proportion relative to other amino acids, more of it can be transported into the brain, where it can be converted into serotonin.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats which, in addition to their ability to reduce your triglyceride levels and blood pressure, can also increase the amount of serotonin in your brain, Science Daily explains. Some omega-3 fatty acids, such as docosahexaenoic acid or DHA, are needed for the brain to function properly. Low levels of DHA are associated with lower levels of serotonin in the brain. Omega-3 fatty acids can be found in many foods, including fish, flaxseed oil and leafy green vegetables.
