Serotonin is a chemical in your body and brain that helps regulate your moods, appetite, sleep capabilities and muscle contraction. It's often called a "feel-good" chemical because of the important role it plays in your emotional well-being. Low serotonin levels are linked with mood disorders, such as depression and anxiety, and sleep disorders, such as insomnia. Although foods do not create serotonin, certain foods, as part of an overall healthy diet, may help boost its production.
Whole Grains
Carbohydrate-rich meals often boost serotonin production, according to Health Services at Columbia University. Sugary foods, such as candy, may stimulate the greatest serotonin increases, but they aren't the most healthy carbohydrate sources and may provide only short-term energy and mood boosts. Choose complex carbohydrates, such as whole grain breads, pasta and cereals, oatmeal, brown rice and quinoa, more often. Eating small, carbohydrate-rich snacks before bed, such as a whole grain English muffin or modest-size portion of air-popped popcorn, may enhance calmness and help you fall asleep at night.
Fatty Fish
Animal studies have shown a correlation between serotonin deficiencies and essential fatty acid deficiencies, according to a report published in "Prostaglandins, Leukotrienes and Essential Fatty Acids" in Oct. 2006. Although additional research is needed to determine whether a link exists between the same deficiencies in humans, low omega-3 fatty acid intake can cause depressive symptoms. Cold-water fish, such as salmon, herring, lake trout, flounder, halibut, mackerel and sardines, are top sources of omega-3 fatty acids. Fish also contain the amino acid tryptophan, which promotes calmness, particularly when paired with carbohydrates, and is converted into serotonin in the brain.
Fruits and Vegetables
Fruits and vegetables are additional healthy carbohydrate sources. To boost your serotonin levels and maintain positive nutritional health, eat fresh or frozen fruit instead of candy and baked potatoes, or grilled vegetables instead of potato chips most often. Choose whole fruits and vegetables over juices and sweetened canned or dried fruits, which contain more sugar and less fiber.
Nuts and Seeds
Nuts and seeds provide heart-healthy, unsaturated fats and important nutrients, such as the antioxidant vitamin E. Flaxseed and walnuts are prime plant sources of omega-3 fatty acids. Nuts, nut butters, sesame seeds and pumpkin seeds are valuable sources of tryptophan, according to the University of Maryland Medical Center. For heightened wellness benefits, snack on mixed nuts or seeds instead of potato chips or pretzels, and top whole grain bread with almond or peanut butter instead of high-fat mayonnaise or butter, which are high in saturated fat.
References
- Columbia University Health Services: Serotonin and Foods?
- "Prostaglandins, Leukotrienes and Essential Fatty Acids"; Role of Omega-3 Fatty Acids in Brain Development and Function: Potential Implications for the Pathogenesis and Prevention of Psychopathology; Robert K. McNamara, Susan E. Carlson; Oct. 2006
- University of Maryland Medical Center: Tryptophan
