How to Build Serotonin

Serotonin is a chemical produced in the brain. It reduces stress, fights depression and generates an overall happiness. Serotonin can only be produced when certain types of foods are eaten. Foods that are relatively high in carbohydrates but low in sugar are ideal. A few simple changes to your diet can have a positive impact on your life.

Instructions

• 1

  Start your day with a banana, a cup of yogurt and two slices of whole wheat bread. This breakfast is high in carbohydrates which will give you plenty of energy for the morning. It also contains a high amount of a chemical called tryptophan, which is necessary for the production of serotonin.

• 2

  Eat a turkey sandwich, a cup of low-fat cottage cheese and a small salad for lunch. Turkey and cottage cheese also contain high levels of tryptophan, which again will produce more serotonin. Another benefit of this meal is that it is low in fat and high in protein. Other fowl, such as chicken and duck, is also good to eat.

• 3

  Grab a small handful of candy for a mid-afternoon snack. Eating candy is one of the best ways to produce serotonin, but it should only be done in small quantities due to the high sugar content. For example, you could eat four Tootsie Rolls or two bite-size candy bars. If the candy can be concealed inside your closed fist, then it is an acceptable amount.

• 4

  Eat salmon or other cold-water fish for dinner. They are high in omega-3 fatty acids which also aid in serotonin production. Add a side of fresh garlic mashed potatoes and steamed asparagus.