Diet and Serotonin

Serotonin is a chemical messenger that’s believed to act as a mood stabilizer. It’s said to help produce healthy sleeping patterns as well as boost your mood. Studies show that serotonin levels can have an effect on mood and behavior, and the chemical is commonly linked to feeling good and living longer. Supplements can increase your serotonin levels via the amino acid tryptophan. Serotonin is synthesized from tryptophan.

For a more natural approach to possibly increasing your serotonin levels -- you can try eating foods that contain tryptophan. While research is ongoing to determine how much tryptophan-containing foods can affect serotonin levels in the brain, it is known that tryptophan depletion is seen in those with mood disorders such as depression and anxiety. Research has also shown that when a low-tryptophan diet is followed, brain serotonin levels drop. Here are some foods that might help.

Eggs

The protein in eggs can significantly boost your blood plasma levels of tryptophan, according to recent research. Pro cooking tip: Don’t leave out the yolks. They’re extremely rich in tryptophan and tyrosine, choline, biotin, omega-3 fatty acids, and other nutrients that are major contributors to the health benefits and antioxidant properties of eggs.

Cheese

Cheese is another great source of tryptophan. A yummy favorite you could make is mac and cheese that combines cheddar cheese with eggs and milk, which are also good sources of tryptophan.

Pineapples

Pineapples are a major source of bromelain, a protein that can reduce the side effects of chemotherapy as well as help suppress coughs, according to some research. Combine pineapples and coconut with chicken for this delicious piña colada chicken recipe.

Tofu

Soy products are rich sources of tryptophan. You can substitute tofu for pretty much any protein, in pretty much any recipe, making it an excellent source of tryptophan for vegetarians and vegans. Some tofu is calcium-set, which provides a great calcium boost.

Salmon

It’s hard to go wrong with salmon, which -- as you may have guessed -- is also rich in tryptophan. Combine it with eggs and milk to make a smoked salmon frittata. Salmon also has other nutritional benefits like helping balance cholesterol, lowering blood pressure, and being a source of omega-3 fatty acids.

Nuts and Seeds

Pick and choose your faves, because all nuts and seeds contain tryptophan. Studies show that eating a handful of nuts a day can lower your risk for cancer, heart disease, and respiratory problems. They’re also good sources of fiber, vitamins, and antioxidants. For dessert, try some no-bake peanut butter oatmeal cookies.

Turkey

There’s a reason why the Thanksgiving meal is usually followed by a siesta on the couch -- turkey is essentially stuffed tryptophan.

Soil Microbes and Serotonin Production

Did you know that there’s a natural antidepressant in soil? Mycobacterium vaccae is the substance under study and has indeed been found to mirror the effect on neurons that drugs like Prozac provide. 

The bacterium is found in soil and may stimulate serotonin production, which makes you relaxed and happier. Studies were conducted on cancer patients and they reported a better quality of life and less stress. Lack of serotonin has been linked to depression, anxiety, obsessive compulsive disorder and bipolar problems. The bacterium appears to be a natural antidepressant in soil and has no adverse health effects. These antidepressant microbes in soil may be as easy to use as just playing in the dirt. 

Antidepressant microbes in soil cause cytokine levels to rise, which results in the production of higher levels of serotonin. The bacterium was tested both by injection and ingestion on rats and the results were increased cognitive ability, lower stress and better concentration to tasks than a control group. 

Gardeners inhale the bacteria, have topical contact with it and get it into their bloodstreams when there is a cut or other pathway for infection. The natural effects of the soil bacteria antidepressant can be felt for up to three weeks if experiments with rats are any indication. So get out and play in the dirt and improve your mood and your life.

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