“With the winter months upon us and lockdown three in full swing, many are struggling to stay upbeat and optimistic” notes Nutritionist Elizabeth Stewart.
However, it is possible that certain foods may help in making us feel happier.
Serotonin, a chemical found in the brain, is known to impact upon our mood.
Halima Ferreira, a Plant Based Nutritionist says that serotonin is a must. “If you want to feel good, sleep well and generally boost your chances of living longer.” It is essential for overall health and wellbeing and is often associated with a positive mood.
“Serotonin also helps with digestion, healing wounds and even maintaining bone health.”
Serotonin doesn’t come directly from food but eating foods that contain an amino acid known as tryptophan can help the body to produce more serotonin.
Ferreira explains that deficiency in tryptophan can cause serotonin levels to decrease, resulting in low mood, anxiety or depression.
Nutritionist Aisling Moran tells me that one of the best ways to support our gut health is to eat fibre-rich foods (like whole grains, fruits, vegetables, nuts, seeds, and pulses) because 90% of the serotonin in our body resides in the gut.
However, a range of food will be essential. Ferreria explains: “for tryptophan to be effective, the body also needs to have a supply of carbohydrates (potatoes, pasta, bread etc) as this provides the energy to carry the tryptophan to the brain to create serotonin.”
I spoke to several nutritionists and have compiled a list of the best foods to help increase our serotonin levels.
Eggs
The protein in eggs is great for increasing our levels of tryptophan. Make sure to eat the yolks as they are especially beneficial.
Salmon
Salmon is rich in tryptophan. It also has high levels of omega 3 and vitamin B. It is a good source of potassium, loaded with selenium and also contains antioxidants.
Spinach
Spinach can help boost serotonin naturally and is also a great source of iron.
Nuts and seeds
As well as helping to make us feel full for longer. These snacks will help increase our serotonin. Nuts are also packed with protein, healthy fats and fibre. An easy addition to our lives.
Poultry
Turkey is the best source of tryptophan and it is also packed with protein. Making an even better choice for the holidays.
Soy
Soy products including soya milk, tofu and soy sauce are rich sources of tryptophan.
Tofu is a great protein substitute, making it a popular source of tryptophan for vegetarians and vegans.
Pineapple
This fruit will help to boost your mood, and is also packed with antioxidants, vitamin B1 and manganese. Bananas and blueberries are also very good for increasing tryptophan levels.
Milk and cheese
As well as being rich in calcium and protein, they are both a great source of tryptophan.
And a great excuse to make your favourite mac and cheese or enjoy a tub of ice cream.
Nutritionist Elizabeth Stewart, also suggests a few extra alternatives.
Kefir
Kefir is a fermented milk drink that gives us tryptophan. It is beneficial to have a glass each day to help regulate your mood, appetite, sleep, libido and even memory.
Kefir is also known as a symbiotic food as it contains prebiotics. This is known to support a healthy gut. As the gut is the main site of serotonin production, keeping it healthy is vital.
Saffron
This spice is a natural antidepressant, which can also help alleviate anxiety and promote sleep. Vegans, vegetarians and meat eaters can all enjoy the properties from saffron. Whilst also making their food taste delicious.
Chicory
This herbaceous plant can help increase the production of dopamine and serotonin for mood management.
Matcha powder
An ever-popular tea powder which contains more L-Theanine than any other superfood. L-Theanine helps the body transmit and produce serotonin and dopamine.
