Serotonin is a chemical that helps relay messages between areas of your brain. It distributes widely throughout your cells and plays an important role in your moods, sleep, appetite, social behavior, sexual function and memory. Serotonin imbalances may trigger depression and other psychological disorders. If you have low serotonin levels, particular foods may help prevent or reduce consequent symptoms. For best results, seek specified guidance from your doctor or dietitian.
Whole Grains
Carbohydrates provide glucose -- your body's main dietary source of energy. Meals rich in carbohydrates promote serotonin levels, according to MayoClinic.com psychiatrist Dr. Daniel K. Hall-Flavin, who recommends eating nutritious sources, such as whole grains, most often. Because whole grains digest more efficiently and have a milder impact on your blood sugar levels than refined grains, they may also help prevent mood and energy decline linked with blood sugar imbalances. Nutritious whole-grain foods include long-grain brown rice, wild rice, steel-cut oatmeal, pearled barley, and 100 percent whole-grain breads, cereals and pasta.
Seeds
Seeds provide heart-healthy fats, a variety of micronutrients, such as iron, and the amino acid tryptophan. Your brain needs tryptophan to produce serotonin, according to co-authors of "The Feel-Good Diet," Cheryle R. Hart and Mary Kay Grossman, who suggest incorporating protein into your carbohydrate-rich meals for improved moods, appetite control and energy. Seeds particularly rich in tryptophan include sunflower seeds, pumpkin seeds, watermelon seeds and flaxseed. Ground flaxseed provides the added benefits of omega-3 fatty acids -- essential fats that play an important role in brain function and may also improve your moods, particularly if you have a deficiency.
Fruits and Vegetables
Fruits and vegetables are additional healthy sources of carbohydrates. Particular varieties, such as bananas, potatoes, soybeans, kidney beans and parsley, also provide notable amounts of tryptophan. Most fruits and vegetables are also low-glycemic, meaning they have a mild impact on your blood sugar levels. Choose whole varieties over juice and sweetened canned or dried fruits, which are higher-glycemic.
Low-fat Dairy Products
Low-fat dairy products, such as skim and low-fat milk and yogurt, also provide carbohydrates and tryptophan. As particularly protein-rich foods, low-fat dairy products also promote stable blood sugar levels. If anxiety or depressive moods make it difficult for you to fall asleep, the Health Services at Columbia University recommends warm milk as a potentially comforting and tryptophan-containing remedy. If you do not consume or tolerate dairy products, opt for soy-based equivalents, which may provide similar benefits.
