Serotonin is a biochemical neurotransmitter that is responsible for the regulation of your mood, sleeping patterns, emotional lability and appetite, according to a 1998 article published in "The Journal of Psychopharmacology." Decreasing serotonin levels in the brain have been association with the development of depressed mood. This is the reasoning behind the production of antidepressant medications that affect the concentration of available serotonin. Certain foods may also be helpful in helping to regulate serotonin and thus may improve your mood, appetite and quality of sleep. Check with your doctor before making significant dietary changes.
Carbohydrates
A 2004 article published in the "MIT News" explains why carbohydrates play an important role in successful diets that lead to long-term weight loss. Diets that curb carbohydrate intake cause an impairment in your brain's ability to regulate serotonin. As a result, your brain innately triggers cravings for carbohydrate foods in an effort to stabilize serotonin, which balances your mood. Healthy carbohydrate foods such as baked potatoes, whole-grain rice and pasta can raise serotonin levels and decrease your appetite so you eat fewer calories. In addition, these foods are naturally high in dietary fiber, which can also help decrease your risk of cardiovascular disease, diabetes and hypertension.
Poultry
Despite the popularly held belief that the amino acid tryptophan found in poultry such as turkey is the mechanism that causes you to become sleepy, it's actually serotonin. Poultry is rich in 5-hydroxytryptophan (5-HTP), an amino acid that your body uses to synthesize serotonin, according to a 1998 study published in "Alternative Medicine Review." Emphasizing skinless white meat poultry instead of red meat can help increase serotonin by increasing 5-HTP. Additionally, skinless white meat poultry is lower in saturated and total fat than red meat and can help decrease your cholesterol and subsequent risk of cardiovascular disease.
Tryptophan-Rich Fruits
Similar to poultry, certain fruits such as bananas and pineapple are particularly rich in tryptophan. As explained above, this amino acid is a precursor for synthesis of serotonin and can help boost the amount of this neurotransmitter that is available in your body. A 1958 article published in "Pediatrics" found that bananas not only increased the amount of available 5-HTP in the blood, but they also contained large amounts of serotonin. Bananas and pineapples both contain significant amounts of tryptophan, but consuming bananas appears to also provide additional serotonin that does not require synthesis to be used.
Nuts and Nut Butters
In addition to poultry and certain fruits, several different nuts and nut butters are also rich in natural serotonin. According to a 1985 study published in the "American Journal of Clinical Nutrition," nuts in the walnut and hickory nut families have the highest amounts of natural serotonin. Including a serving or two of these nuts or nut butters made from them can provide your body with serotonin as well as protein that can raise energy levels. In contrast to convenience snacks that are often high in processed refined sugar and saturated fats, walnuts and hickory nuts contain no sugar and have added benefit from essential fatty acids that can help reduce your risk of cardiovascular disease.
References
- "Journal of Psychopharmacology;" The Serotonin Transporter: A Primary Target For Antidepressant Drugs
- "MIT News;" Carbs Are Essential for Effective Dieting and Good Mood, Wurtman Says"
- 'Alternative Medicine Review;" 5-Hydroxytryptophan: A Clinically-Effective Serotonin Precursor
- "Pediatrics;" Serotonin, Norepinephrine, and Related Compounds in Banana
- "American Journal of Clinical Nutrition:" Serotonin Content of Foods: Effect on Urinary Excretion of 5-Hydroxyindoleacetic Acid
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