Food Containing Serotonin

Serotonin is a neurotransmitter that affects the central nervous system. It is responsible for well being and calmness. Low levels of serotonin can have an impact on sleep, appetite, and mood. A deficiency of serotonin can be associated to mental-health issues such as depression, anxiety, anger, and bipolar disorder. Many people can take medications to increase their serotonin; however, there are certain foods that can boost your serotonin levels.

Tryptophan and Tyrosine Foods

Tryptophan is an amino acid that converts to serotonin, and the body cannot produce it; therefore, we need to obtain it through from the foods we eat. Foods high in proteins such as poultry and lean meats, milk, eggs, cheese, flaxseed, and nuts have generous amounts of tryptophan and several servings should be eaten daily. Tyrosine is an amino acid that supports neurotransmitters in the brain. It is a precursor of dopamine, adrenaline, and epinephrine. Foods rich in tyrosine include egg whites, seaweed, soy products, poultry, peanuts, almonds, avocados, bananas, and cheese.

B Vitamin Foods

The B vitamins are important for brain development and the manufacturing of neurotransmitters including serotonin. Foods that contain vitamin B1 (thiamine) include whole-grain cereals and breads, lean red meat, egg yolks, and green leafy vegetables. B2 (riboflavin) can be found in meats and dairy as well as peas. B6 (pyridoxine) foods include buckwheat, spinach, bell peppers, bananas, poultry and fish. Folic acid is a B vitamin used by the body to make serotonin. Some foods that have folic acid include broccoli, spinach, strawberries, lentils, chickpeas, melons, and asparagus. By incorporating these foods into your diet, you can increase your serotonin production.

Carbohydrate Foods
Carbohydrates can stimulate serotonin; therefore, eating low-glycemic carbohydrates can increase serotonin. These foods can include brown rice, buckwheat, whole-grains, sweet potato, wheat pastas, and whole-grain cereals.

Essential Fatty Acids Foods
Essential fatty acids are needed for serotonin production. Foods high in omega fatty acids include fatty fish like salmon, sardines, and herring, walnuts and almonds, dark green leafy vegetables, soybean, olive and flaxseed oil, lean meats.

There are many foods that contain serotonin. Be sure to use the food pyramid to determine the correct amount of proteins and grains you should eat in your daily diet. Some nutritionists suggest that people eat a lunch that is rich in tryptophan, and then eat a carb/grain meal in the evening. By following this model people will be less likely to overeat and serotonin levels will more than likely rise.