5 Foods That Boost Serotonin

During a global pandemic, when our lives feel uncertain and out of control, it’s more important now than ever to prioritize our mental health. These unpredictable times can bring up so many distressing emotions, such as fear, anxiety, stress, sadness, anger and grief, so our lifestyle choices and everyday habits can build resilience and help us come out on the other end stronger.

In addition to exercising, getting adequate sleep and coping with stress by journaling, meditating or spending time with loved ones, our diet plays a large role in influencing our mood. Eating well-balanced meals with healthy fats, lean proteins, complex carbs, vitamins and minerals is necessary for enhancing our overall mental and physical health, but incorporating more foods into our diets that release serotonin may replace fear and anxiety with joy.

Serotonin, otherwise knowns as the happy hormone, is a chemical messenger that stabilizes our mood, regulates our sleep patterns, manages our appetite, improves our memory, promotes prosocial behaviors and contributes to longevity. Individuals with low levels of serotonin tend to feel anxious, depressed, irritable, fatigued and impulsive.

A natural way to improve serotonin levels is by eating foods that contain tryptophan, which is an amino acid that your body converts to serotonin. Tryptophan is primarily found in high-protein foods, and research suggests that eating carbs with these protein-rich foods may amplify the effects of this feel-good hormone.

Here are five foods that will naturally increase serotonin levels, so you’ll feel healthier, happier and better equipped to tackle any hardships that come your way.

1. Eggs

Eggs are such a versatile food. You can enjoy them for breakfast, lunch or dinner and incorporate them into any baked good to fix your sweet tooth. Despite the misconception that egg yolks increase blood cholesterol, they are a healthy source of protein that improves your mood since it’s full of tyrosine, biotin, omega-3 fatty acids and other nutrients.

Meal idea: Prepare scrambled eggs with half a cup of oatmeal and a handful of antioxidant-rich berries. For an added dose of serotonin, add cheese to your scramble.

2. Tofu

If you’re a vegan or vegetarian who relies on plant-based sources of protein, you can still get your fill of mood-boosting tryptophan. Incorporating soy products like tofu, tempeh, edamame or soy milk into your diet is correlated to managing your mental health. When you opt for tofu, you’ll also get your fill of calcium, so your bones will likewise be thanking you.

Meal idea: The taste of tofu is mild, so you can substitute it for any animal product. Try stir frying broccoli, carrots and zucchini with tofu, and serve the dish over brown rice.

3. Salmon

This heart-healthy, rich and delicious protein source is one of the most nutritious types of fish out there. It’s full of omega-3 fatty acids, which fight depression and anxiety while promoting strong bones, radiant skin and healthy eyesight. Salmon is also a source of vitamin D, which regulates mood and energy levels while boosting bone, muscle and teeth health. Low levels of vitamin D are a main contributor to seasonal affective disorder, so it’s especially important to prioritize this vitamin in the winter months when there’s limited sunlight.

Meal idea: Keep dinner simple with a one-pan meal of roasted salmon, sweet potatoes and cauliflower. All you need is a drizzle of olive oil and a sprinkle of salt for seasoning.

4. Turkey

If you’ve ever felt relaxed and sleepy after a turkey dinner on Thanksgiving, chances are you’ve experienced the effects of tryptophan. Turkey is a source of lean protein that contains niacin, B vitamins, zinc and other antioxidants. In addition to strengthening your immune system, turkey prevents anxiety, depression and stress.

Meal idea: Still have leftover turkey from your Thanksgiving feast? You’re in luck. Stuff two pieces of wheat bread with a few slices of turkey. Get in your greens by adding spinach and cucumbers to your sandwich.

5. Almonds

Not only are nuts and seeds a convenient, simple and nutritious snack to take with you on the go, but they’re also an excellent source of tryptophan. Almonds, in particular, are high in magnesium, which plays a role in mood disorders like depression and anxiety while warding off type 2 diabetes, decreasing blood pressure and reducing insulin resistance. Almonds also contain vitamin B2, or riboflavin, which promotes anti-stress hormones, and zinc, which serves as a buffer to stress and supports a healthy immune system.

Meal idea: For a pre-workout or afternoon snack, nibble on a handful of almonds with a few slices of pineapple, another food high in tryptophan.