Alright, alright, alright this week we are going to talk about foods that can actually increase your serotonin, you know that happy neurotransmitter that everyone wants. Eating balanced meals and increasing foods in your diet that produce serotonin can help people with all sorts of mood disorders like depression and anxiety. I know it sounds crazy but there are actual foods that give your body what it needs to make this super important neurotransmitter.
First, you need to know that Tryptophan is the precursor to serotonin. Tryptophan is an essential amino acid, which means it is used as a building block in your body to make other things…like serotonin. Tryptophan might sound familiar because it is in turkey legs that you get at a festival or the turkey from Thanksgiving that people usually associate with being sleepy and satiated. It cannot be made internally so it needs to be ingested from food or a supplement. Tryptophan mostly comes from protein sources. Here are some examples of the highest tryptophan sources:
- Eggs (I suggest free-range and organic)
- Cheese, yogurt, cottage cheese (I suggest grass fed and organic sources)
- Pineapple, bananas and spinach (I suggest organic and local when possible)
- Beef, wild game, pork, turkey, chicken and certain fish like salmon, halibut and tuna (I suggest grass-fed, wild caught and free range)
- Sunflower Seeds, almonds and pumpkin seeds (I suggest sprouted nuts and seeds)
- Chocolate (70% or darker)
But you don’t just need tryptophan you also need healthy carbohydrates. Carbohydrates allow tryptophan to be more available to the brain. Although I am telling you that you need carbs there is still a thing as too many carbs and unhealthy carbs. When you have too many carbohydrates you can actually cause blood sugar imbalances leading to mood issues and cravings. So lets recap: carbs are good but the right amount and the right kind are important. You need plenty of protein and carbs to work together for your diet to be beneficial to your overall mood and neurotransmitter production. Here are some good carbohydrate options for all of your meals and snacks:
- Grains like rice, quinoa and oats (I suggest gluten free)
- Sweet potato, red or gold potato, yucca, plantains
- 1 cup of vegetables like carrots, parsnip, broccoli, green beans
- 1 cup of fruit like mango, pineapple, berries and apple
- Oatmeal, sweet potato chips, gluten free bread, gluten free cereal, gluten free granola
There is even a book called “Potatoes not Prozac” by Kathleen DesMaisons where she talks about eating balanced meals throughout the day and how beneficial eating potatoes before bed can be to help with sleep and overall mood. I will talk more about this in another post.
Here are some easy rules to follow when eating throughout the day.
- Eat breakfast that includes protein and a complex carbohydrate within an hour of waking up every day (complex carbs are fruits and vegetables)
- Eat three meals a day at regular intervals that provide an adequate amount of protein and carbohydrates
- Reduce or eliminate sugars
Below is how a typical day could look if trying to boost your serotonin and balance blood sugar.
- Breakfast: Scrambled eggs with onions, bell peppers and grass-fed cheese and a cup of fruit
- Lunch: Chicken with steamed vegetables, rice and a side spinach salad
- Dinner: Turkey Spaghetti with gluten free noodles or zoodles (zuchinni noodles)
- Snacks: Gluten free trail mix with Chex cereal, almonds, pumpkin seeds, and a sprinkle of dark chocolate chips and dried fruit or rolled up lunch meat and cheese with apple slices, or gluten free toast with sunflower seed butter (I recommend the brand SunButter, it’s my favorite)
When you help your body naturally produce serotonin you are on the right track to living a happier and more relaxed life. You are empowering yourself by making positive changes that can benefit you and your body in all aspects of your life, ultimately leading you to overall health and wellness.
If you would like a meal plan with a breakdown of the specific amount of each food, specially designed for you then go to the services tab for pricing and email me if you are interested.
