The serotonin in the brain is a neurotransmitter that affects mood and depression. Balancing this chemical is often important for improving emotional consistency and alleviating stress. In 2005, 10 percent of Americans were taking anti-depressants, which is twice the number in 1996. Many anti-depressants work by increasing serotonin levels in the brain. A nutritional approach to serotonin balance is important for providing emotional stability because medications often stop working after years of treatment, but integrating nutritional choices into the diet can last a lifetime.
Serotonin and Tryptophan
Serotonin is a brain neurotransmitter that sends signals inducing relaxation and sedation. Tryptophan is an amino acid provided in dietary protein that stimulates production of serotonin. Low serotonin often causes poor concentration, anxiety and depression. Some experts promote consuming more foods that provide tryptophan in order to balance serotonin production and improve mental alertness and mood disorders.
Foods That Provide Tryptophan
According to the website of alternative medicine physician Dr. Bill Sears, foods that provide tryptophan, include cottage cheese, cheese, milk, soy milk, tofu, soybean nuts, seafood, meats, poultry, whole grains, beans, rice, hummus, lentils, hazelnuts, peanuts, eggs, sesame seeds and sunflower seeds.
Calorie, Protein and Carbohydrate Balance
Particular foods provide tryptophan, the amino acid in protein responsible for serotonin production. If you choose to plan your intake of tryptophan around particular activities, such as sleeping, a closer look at the components that increase serotonin levels will help you achieve your goal. Sears recommends eating a high calorie meal that contains carbohydrates and tryptophan before bedtime. Eating a moderate calorie meal with complex carbohydrates and tryptophan-rich protein is appropriate for breakfast and lunch to avoid fatigue.
Specific Proteins
The types of protein vary in different foods. For example, lactalbumin is a simple protein found in milk products, including yogurt, ricotta cheese and mother's milk, that markedly increases serotonin levels. Small increases of brain serotonin levels occurred after the ingestion of soy protein; marked declines occurred after ingestion of corn protein; and moderate declines occurred after consumption of wheat protein and casein, which is a milk protein.
References
- "USA Today"; Number of Americans Taking Antidepressants Doubles; Liz Szabo; August 2009
- "Physiology and Behavior"; Meal Ingestion, Amino Acids and Brain Neurotransmitters: Effects of Dietary Protein Source on Serotonin and Catecholamine Synthesis Rates; S. Choi, et al; August 2009
- AskDr.Sears.com: Brain Foods
- AskDr.Sears.com: Foods for Sleep
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