Feeling anxious or depressed is no fun. However, the good news is that there are certain foods that can boost your serotonin levels, which is the brain chemical that helps regulate mood, sleep, and appetite.

Below is a list of 10 foods that are known to increase serotonin production and improve your mood.

1. Turkey

Turkey is often associated with the sleep-inducing amino acid known as tryptophan. However, tryptophan is also a precursor to serotonin. When you consume tryptophan, your body converts it to 5-HTP, which is then turned into serotonin in the brain.

Eating turkey can help boost serotonin levels, which can help regulate mood more effectively.

2. Nuts and Seeds

Nuts and seeds are a great source of both tryptophan and magnesium. Magnesium is important because it plays a role in the conversion of tryptophan to serotonin.

Foods like almonds, cashews, and pumpkin seeds can be incredibly beneficial for boosting mood and reducing anxiety levels.

3. Fatty Fish

Fatty fish, like salmon and tuna, are rich in omega-3 fatty acids. Omega-3 fatty acids are important for brain function and can help reduce inflammation throughout the body.

Studies have also shown that omega-3 fatty acids can increase serotonin levels in the brain.

4. Spinach

Leafy greens like spinach are chock-full of magnesium, iron, and vitamin B6. Magnesium and vitamin B6, as mentioned earlier, are both important for serotonin production.

Iron deficiency has also been linked to depression, so consuming foods like spinach can help regulate mood.

5. Dark Chocolate

Who doesn’t love chocolate? A piece of high-quality dark chocolate contains both serotonin and tryptophan. But be careful not to overdo it, as chocolate does contain caffeine and sugar.

6. Eggs

Eggs are another source for tryptophan. In addition, they are high in vitamin D, which is important for overall health, immunity, and mood regulation.

7. Citrus Fruits

Citrus fruits, like oranges and grapefruit, are not only high in vitamin C but also contain folic acid. Folic acid is important for proper brain function and can help regulate mood disorders.

Additionally, vitamin C can help reduce stress hormone levels in the body, which can lead to a better mood.

8. Avocado

Avocado is a delectable treat that is high in vitamin B6 and healthy fats. Vitamin B6 is required for the production of serotonin, so consuming foods like avocado can help improve overall mood and wellbeing.

9. Fermented Foods

Yogurt, kimchi, and sauerkraut are all excellent sources of probiotics. The gut-brain connection has been a topic of research for a while now, and it has been proven that probiotics can help improve mental health.

Fermented foods not only improve digestion but can also improve your mood and reduce depression and stress levels.

10. Oats

Oats are an excellent source of complex carbohydrates, which can help keep blood sugar levels stabilized throughout the day. Fluctuating blood sugar levels can lead to mood swings and anxiety.

Additionally, oats are also a great source of tryptophan and magnesium, both of which help regulate mood disorders.

Conclusion

There are several foods that can help boost serotonin levels and improve overall mood. Incorporating these foods into your daily diet can help reduce anxiety levels, improve symptoms of depression, and promote better overall health.

So, the next time you are feeling down or anxious, remember that food is medicine. Make sure to include some of these mood-boosting foods in your diet.