|  | Conditions Treatments | Depression

What Food Is Good for Serotonin?

Serotonin is a neurotransmitter that produces feelings of euphoria when released. People who suffer from depression tend to have low serotonin levels and are prone to weight gain, according to Judith J. Wurtman, who has conducted weight-loss research at Harvard and MIT, and Dr. Nina Frusztajer Marquis, a physician who holds a master's in nutrition, the authors of "The Serotonin Power Diet." Your serotonin levels can increase after intensive physical activity or when you eat specific foods that contain serotonin. By consuming nutrient-dense foods high in serotonin you can boost your mental and physical health.

  1. Carbohydrates

    • Although carbohydrates are often considered "bad" due to the possibility of weight gain when consumed in high amounts, they actually provide continuous energy when consumed in small amounts throughout the day. According to Wurtman and Marquis, complex carbohydrates found in whole-grain foods and vegetables stimulate serotonin production to maintain a consistent level. It is important to snack on whole-grain crackers, fat-free cereal, bagels or whole-wheat bread to keep your energy levels up. Serotonin can also be found in carrots, beets, potatoes, beans, yams and corn. Limit your consumption of carrots and beets to two cups daily, as they are high in calories.

    Protein

    • Tryptophan is an amino acid and a precursor to serotonin, according to Wurtman and Marquis. Certain foods contain tryptophan, which is absorbed into your brain during digestion. As your body absorbs tryptophan, your serotonin levels also increase and produces euphoria. Tryptophan can be found in foods that contain protein such as turkey, cottage cheese, eggs, ricotta cheese, lean ham, fat-free milk, smoke salmon and fat-free yogurt. These foods also provide your body with protein, a chain of amino acids that provide energy and repair the body. According to Wurtman and Marquis, women should eat no more than 4 ounces of protein and men no more than 6 ounces daily.

    Fruit

    • According to Wurtman and Marquis, you should eat at least one fruit a day. Apples, bananas, berries, citrus juice, dried fruit, grapefruit and kiwis are just a few fruits that stimulate serotonin production. Melons, oranges, pears, pineapples and tangerines also help your body by providing small amounts of simple carbohydrates, which provide a quick burst of energy that can last between one to two hours after consumption, according to Wurtman and Marquis.

Depression - Related Articles