Serotonin is a brain chemical that plays an important role in your overall emotional well-being. Imbalanced levels, according to the University of Maryland Medical Center, can cause mood disorders, such as depression. Factors that contribute to positive serotonin levels include healthy sleep habits, regular exercise and, in the case of mood disorders, psychological counseling and medications. A healthy, balanced diet, inclusive of particular foods, may also help prevent or manage serotonin deficiencies.
Whole Grains
Whole grains are complex carbohydrates, meaning they digest more efficiently and contain more nutrients and fiber than simple carbohydrates, such as sugar and white flour. Increasing your carbohydrate intake may promote serotonin production in your brain, according to MayoClinic.com psychiatrist Daniel K. Hall-Flavin, who suggests opting for complex varieties most often. Valuable options include oatmeal, pearled barley, brown rice, popcorn, quinoa and 100 percent whole grain breads, pasta and cold cereals.
Milk and Yogurt
Milk and yogurt provide valuable amounts of calcium, protein and tryptophan -- an amino acid that helps helps your brain produce and utilize serotonin properly. Because tryptophan levels may be reduced during exercise, increasing your tryptophan intake may help reduce fatigue associated with physical activity, according to dietitian and contributing writer for "Today's Dietitian" Leslie K. Kay. The tryptophan in milk and yogurt may also help reduce anxiety and make it easier to sleep restfully throughout the night.
Fruits and Vegetables
Fruits and vegetables are additional healthy carbohydrate sources. Certain varieties, including potatoes, bananas and beans, also provide tryptophan. For heightened benefits, consume fruits and vegetables in place of sugary or salty snack foods, which provide fewer dietary benefits and may offset your blood sugar levels and disrupt positive moods and energy levels, according to dietitian Dina Aronson. In an article published in "Today's Dietitian" in April 2009, Aronson listed 1/2 cup berries served with 1 oz. walnuts and fruit smoothies as nutritious snacks for improved energy -- a factor closely linked with positive moods.
Nuts and Seeds
Nuts and seeds provide unsaturated, heart-healthy fats, nutrients, such as the antioxidant vitamin E, and tryptophan. Nuts and seeds also provide nutritious alternatives to processed snack foods, such as pretzels or potato chips, between meals. Nut butters provide healthy alternatives to mayonnaise, butter and high-fat cheeses in sandwiches. For another energizing, balanced snack option, Aronson suggests topping fresh fruit topped with almond or peanut butter.
References
- MayoClinic.com: Coping with Anxiety: Can Diet Make a Difference?
- "Today's Dietitian"; Brached Chain Amino Acids for Exercise Performance; Leslie K. Kay; May 2004
- National Sleep Foundation: Food and Sleep
- "Today's Dietitian"; Eating for Energy; Dina Aronson; April 2009
- University of Maryland Medical Center: Depression Causes
