11 serotonin foods to boost your mood, from chocolate to cherries

One caveat? Eating carbs with protein can limit the effect. (More on that below.)

The best serotonin foods

Aside from carbohydrate-rich whole grains, food sources of serotonin-boosting tryptophan include nuts, pulses and certain animal products such as cheese, eggs and fish. Here are more serotonin foods worth adding to your plate:

Apricots

This sweet source of tryptophan contains high amounts of vitamin B3, which also has a positive effect on the state of mind. Dates and figs are also high in tryptophan.

Soybeans

Soybeans, which belong to the legume family, contain an impressive 415 mg of tryptophan per 100 g when cooked. They also provide the body with plenty of B vitamins, fibre and phytochemicals.

Cheese

Cheese-lovers, rejoice: Parmesan and cheddar have especially high tryptophan levels.

Fatty fish

Salmon, mackerel, sardines and tuna are good sources of tryptophan, vitamin B6, and the essential omega-3 fatty acids.

Pineapple

Pineapple promotes serotonin production and has sleep-inducing and anti-inflammatory properties as well.

Cherries

Cherries activate serotonin production while simultaneously promoting the production of endorphins, dopamine, and noradrenaline

Nuts and seeds

Nuts like cashews, as well as seeds like sunflower seeds, contain a high level of tryptophan.

Dark chocolate

Chocolate contains both phenylethylamine and tryptophan, which help increase serotonin. To get the maximum benefits, a cocoa content of at least 70% is ideal.

Pumpkin

Not only is it high in tryptophan and gut-happy fibre, but pumpkin also contains vitamin A, C, E, beta-carotene, potassium and magnesium.

Eggs

High in protein, calcium, and vitamin D, one large egg contains approximately 77 milligrams (mg) of tryptophan.

Avocado

One-third of a medium avocado contains approximately 13 mg of tryptophan, but the fruit is also packed with healthy fats as well as magnesium and B vitamins.

The conditions of happiness

With all this in mind, it’s important to note that eating lots of tryptophan doesn’t automatically ensure a rush of serotonin in the brain. Serotonin’s formation also depends on other substances, namely magnesium and vitamins B3, B6 and D. And, as mentioned in the case of carbs above, eating too much protein can have a counterproductive effect, as protein can actually slow the absorption of tryptophan.

That said, there’s no need to get confused. As with all things wellness-related, it’s all about balance. So next time you feel blue, go ahead and make a reservation at your favourite pizza place, and don’t feel guilty about a slice of dark chocolate cake. An occasional indulgence can, quite literally, make you happier.

This article first appeared on Vogue.de

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