Serotonin is a chemical produced by your brain that plays an important role in your moods. It also helps you feel satisfied after eating and might promote relaxation and restful sleep. Because serotonin affects people differently, altering your levels through food can be difficult. Eating foods associated with increased serotonin levels might, however, prevent or reduce deficiencies, which can trigger depression and other mood disorders.
CANDY AND SWEETS
Candy and sweets, such as cookies, cakes, ice cream and pie, have the most significant impact on your serotonin levels, according to Columbia University. They are not the most nutritious options, however, and provide a rush that lasts a mere one to two hours. If you desire a quick boost with some nutritional benefits, choose sweets containing whole grains. As fiber-rich foods, whole grains promote longer lasting energy and blood sugar control, which might guards against mood swings associated with hypoglycemia, or low blood sugar. Examples of fiber-rich sweets include low-fat bran muffins, oatmeal raisin cookies and banana bread made with whole wheat, rather than white, flour.
WHOLE GRAINS
Whole grains in their natural, whole form provide more nutritional benefits than processed grains. Restricting carbohydrate-rich foods, such as whole grains, can lead to low serotonin levels, according to Judith Wurtman, director of the Women's Health Program at the Massachusetts Institute of Technology in Boston. In an interview with "Psychology Today," published in December 2018, Wurtman explained that low-carb-dieters frequently experience intense anger, depression and tension, the condition that has been coined the "Atkins attitude." Rather than eliminate carbohydrates from your diet, emphasize nutritious sources, such as whole grains. Valuable options include oats, barley, wild rice, brown rice, quinoa and air-popped popcorn.
DAIRY PRODUCTS
In addition to providing carbs and micronutrients, such as calcium and vitamin D, dairy products contain tryptophan -- an amino acid that works with carbs to promote sleepiness, according to the National Sleep Foundation. Nutritious options include low-fat milk, yogurt, kefir and cottage cheese. If you do not tolerate or consume dairy products, consume soy-based foods, which also contain tryptophan. Sipping warm milk before you go to bed -- an age-old remedy for insomnia -- might actually enhance calmness, leading to more restful sleep.
FRUITS AND VEGETABLES
Fruits and vegetables are some of the most antioxidant-rich carb sources. Antioxidants, such as vitamin C, beta-carotene and lycopene, support your body's ability to resist and heal from infections and disease -- including those that drain your energy and interfere with positive moods. Bananas and potatoes provide the added benefits of tryptophan. Choose whole, fresh fruits and vegetables, which contain more fiber and less sugar, than juices and fruit stored in heavy syrup.
