Foods That Produce Serotonin in Your Brain
Serotonin is a vital brain chemical for happiness, problem-solving, and concentration. Fluctuations in serotonin can lead to changes in mood, sleep, appetite, memory, learning, temperature, and cardiovascular and muscle performance. Serotonin deficiencies are often regulated with medication but people can boost their brain by consuming foods known to increase serotonin levels.
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Fruits
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Among the less known serotonin producing foods are fruits. Try plums, pineapple, bananas or sour cherries. Bananas have high levels of tryptophan, which converts in the brain to seratonin. Sour cherries actually contain melatonin, which aids in deep sleep. When possible, select fruits without added sugar to avoid a spike in energy followed by a crash when the sugar subsides.
Proteins
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Consuming turkey, which adds tryptophan, can increase the production of serotonin in the brain. This promotes the positive feelings associated with serotonin. Other proteins to consume are wild fish and seafood, whey protein, eggs, and beef. In most cases, select animal products raised without hormones.
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Snacks
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Dark chocolate is a mood-boosting treat, though the nutritional value of dark chocolate is not as high as other serotonin-boosting foods. Other sugar-rich snacks may actually counteract the positive influence serotonin has on the brain. Thus, replacing sugary snacks with proteins like nuts will have a better outcome.
Carbohydrates and Dairy
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Most carbohydrates can boost serotonin by increasing the feeling of fullness. Foods to try are pasta, breads, and starchy foods like white potatoes. Milk, swiss cheese and cheddar cheese contain mood boosting chemicals or create an increase in serotonin. Stick to whole grain options like whole-grain rice or whole-wheat rice.
Considerations
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While many of these foods change serotonin levels in the body, the result of this change varies from person to person. For instance, one person may feel sleepy after eating turkey but notice a boost in energy and mood after consuming plums. In another person the results may be the opposite. Note which foods work best for you. Even though these foods have been shown to boost serotonin, the amount of food needed varies and has yet to be determined.
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References
- Photo Credit Flickr
