Serotonin may provide calming effects and improve sleep. The neurotransmitter, or brain chemical, signals the brain to alter emotions. Serotonin also moves to tissues throughout the body and may help reduce pain by constricting blood vessels at injured areas. Various foods contain substances that increase serotonin levels. Doctors even use medication that raises serotonin for patients with mental health issues. Foods that increase serotonin can help you relax, but if you have trouble relaxing and suffer from prolonged anxiety, check with your doctor.
Tryptophan Foods
Foods containing the essential amino acid tryptophan boost your serotonin levels. Tryptophan travels from the bloodstream to the brain network and converts to serotonin to bring on relaxation. Turkey, chicken, fish, milk, eggs, nuts and peanut butter contain tryptophan, MedlinePlus notes. You can also find the amino acid in tofu, soy, pumpkin seeds and sesame seeds.
Carbohydrates
Although some meats, fish and dairy products contain tryptophan, they also have high amounts of protein, which includes other substances that can inhibit the work of tryptophan. Eating carbohydrate-rich foods helps improve the action of tryptophan. Carbohydrates include whole-grain bread, cereal and pasta, as well as potatoes, rice, seafood and corn. Adequate supplies of vitamin B-6, found in fish, cereal and liver, help influence tryptophan's ability to convert to serotonin.
Amino Acids
Other amino acids may overpower tryptophan in the body. Amino acids come from protein, which breaks down into amino acids during digestion. Amino acids such as tyrosine and lysine increase levels of other neurotransmitters that help energize the body. This interferes with the calming effects of serotonin. Carbohydrates release insulin into the bloodstream. Insulin clears away other amino acids, but it allows tryptophan to cross over from the bloodstream to the brain to increase serotonin, according to Middle Tennessee State University.
Calming Mood
Tyrosine and lysine play important roles for energy, mental alertness and proper growth. The amino acid cysteine becomes a powerful antioxidant in the body to combat disease. These amino acids come from high-protein foods that also have energizing effects, which may counteract the calming mood you want from serotonin. Carbohydrate foods usually improve the performance of tryptophan to raise serotonin levels. Try balancing your meals to include equal amounts of protein and carbohydrates. High-protein foods can boost your energy and mental alertness during the day, but you need carbohydrates when you want to relax and may choose to eat those later in the day. Mental health professionals use medication that raises serotonin levels for patients with anxiety. Eating more carbohydrates may help relieve your anxiety symptoms during stressful periods.
References
- MedlinePlus; Tryptophan; Linda Vorvick, MD; February 2010
- Psych Central: Frequently Asked Questions About Serotonin
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- University of Maryland Medical Center; Lysine; David Zieve, MD, MHA, and David R. Eltz; July 2010
- University of Maryland Medical Center; Cysteine; Steven D. Ehrlich, NMD; June 2009
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