Serotonin is a biochemical messenger that generally has an inhibitory effect on appetite, aggression and sexual behavior. It is commonly known for it's calming effects. It is often the target of antidepressant medications that allow more serotonin to remain available to the body and brain. Certain foods have been found to improve available serotonin in the body and brain and can be used in conjunction with other therapies. Check with your doctor before using a dietary change to improve serotonin levels.
High-Carbohydrate Foods
Foods that are high in complex carbohydrates, including starchy vegetables, whole-grain breads and pastas and fresh fruits, contain a natural source of sugar that causes a release of the hormone insulin in your body. Insulin helps your body process the amino acids from the carbohydrates but is less efficient in processing tryptophan, the amino acid that acts as a precursor to serotonin. More tryptophan in the bloodstream is therefore available for the body to produce serotonin. Complex carbohydrates, as opposed to their fiber-stripped counterparts, slow the digestion of carbohydrates, which provides a gradual release of tryptophan and thus serotonin.
Nuts and Seeds
According to Medline Plus, peanuts, peanut butter and pumpkin and sesame seeds have some of the highest concentrations of dietary tryptophan. Tryptophan is used in your body to make both niacin and serotonin, which are both important in eliciting good moods and improving the quality of sleep. Nuts and seeds are also rich in healthy fats, fiber and protein and can be a great portable snack that provides both energy and a mood boost.
Poultry
Poultry, particularly turkey, is well known for it's ability to make you feel relaxed. While the popularly held belief is that this is due to the high levels of tryptophan, it's likely because the tryptophan is processed into serotonin by your body. Serotonin not only helps elicit good mood, it can also improve the quality of sleep. This is also why many people drink a glass of tryptophan-rich milk prior to going to sleep. Chicken, turkey and eggs are all excellent sources of tryptophan.
Soy Products
Dr. Daniel K. Hall-Flavin of MayoClinic.com explains that soy products are a rich source of the serotonin precursor tryptophan. Foods like tofu, soy nuts, edamame, tempeh and soy milk can all provide your body with extra tryptophan that can be used to make serotonin. Soy products are also rich in protein and can be used in lieu of red meat once or twice a week for a vegetarian meal that can improve your mood and your sleep.
