Serotonin is an innate chemical in the brain and digestive system that transmits messages between neurons. It has a significant effect on mood and behavior. When your serotonin levels drop, you can become depressed and anxious. When your body maintains appropriate levels of serotonin, you will experience feelings of self-worth and happiness. There are certain foods rich in serotonin, or serotonin precursors, that can raise your spirits. Eating a healthy, well-balanced diet is a key to emotional and physical health.
Fruits and Vegetables
Serotonin is found in a variety of fruits and vegetables. These foods raise serotonin levels, ensuring rapid communication between cells. The highest concentrations are found in bananas, kiwifruit, plantains, pineapple, plums and tomatoes. A moderate amount of serotonin is present in grapefruit, olives, figs, avocado, broccoli, cauliflower, cantaloupe, spinach, honeydew and eggplant.
Tryptophan
Serotonin in its natural form is not able to pass through the blood-brain barrier. Thus, you have to do more than consume serotonin-rich foods to increase your neurotransmitter levels. Tryptophan is an essential amino acid and building block of protein. It is also a precursor to serotonin in the brain. When your serotonin levels drop, you may crave protein-rich tryptophan. Satisfy these cravings with turkey, chicken, fish, lean meat, milk, cheese, yogurt, soy products, eggs, nuts and beans, notes the Nutrition Wonderland website.
Carbohydrates
After you consume carbohydrates, your body releases insulin to counteract the ingested sugar. This process facilitates the conversion of tryptophan into serotonin. Therefore, the presence of carbohydrates in your body not only improves your mood by giving you a quick surge of energy, it effectively triggers the conversion of tryptophan and the release of serotonin. A 1/4 cup serving of oatmeal, barley, flaxseed, brown rice, buckwheat, legumes, squash, sweet potatoes, melon, leafy greens, citrus fruits, millet, bulgur and other complex carbohydrates are essential to helping your brain properly process tryptophan.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential, healthy fats found in fish such as herring, tuna, salmon, mackerel and herring as well as in flaxseed, nuts and vegetable oils. While these foods do not produce serotonin in the body, they do play a crucial role in brain health and mood regulation. Flaxseed oil and fish contain both omega-3 fatty acids and the amino acid tryptophan. Consuming fish and flaxseed oil regularly will provide you with adequate omega-3 fatty acids and promote a positive mood.
B Complex Vitamins
Vitamin levels in your diet can have a significant impact on serotonin in the brain. Specifically, consuming an adequate amount of B complex vitamins can improve your mood and overall sense of well being. Thiamine, vitamin B1, and niacin, vitamin B3, are important in the metabolism of amino acids such as tryptophan and improve serotonin function in the body. Vitamin B12 and calcium lessen or prevent depression related to menstruation and pregnancy. Folate is associated with enhanced mood and cognitive function. Good sources of B vitamins include fish, poultry, lean meat, dairy, whole grains, fortified cereals, beans and nuts.
References
- Care2.com; Serotonin Diet -- Food That Gives You a Lift; Annie B. Bond; April 8, 2008.
- Nutrition Wonderland; Understanding Our Bodies -- The Connection Between Food and Mood; Christie Wilcox; June 24, 2009.
- Mark's Daily Apple; 10 Quick Tips to Boost Your Serotonin; Mark Sisson; April 17, 2009.
- University of Maryland Medical Center; Depression -- Lifestyle Changes; Harvey Simon, M.D. and David Zieve, M.D., M.H.A.; January 22, 2009.
