Have you ever heard of the phrase “you are what you eat?” This saying is no different when it comes to your mood. If you commonly experience low moods or depression, what you put in your body can have a huge impact on your mood.

One important chemical in the brain that affects our mood is serotonin. Serotonin is a neurotransmitter that sends messages between brain cells. It’s often referred to as the “feel good” chemical because it contributes to feelings of wellbeing and happiness.

Here are 8 foods you can eat to help boost your serotonin levels and improve your mood:.

1. Salmon

Fatty fish like salmon are high in omega-3 fatty acids, which are important for brain function and mood regulation. Omega-3s can help increase serotonin levels in the brain.

Cold-water fatty fish like salmon, sardines, and mackerel are the best sources of omega-3s.

2. Dark Chocolate

Dark chocolate is not only delicious but also a natural mood booster. It contains a compound called phenylethylamine, which triggers the release of endorphins and dopamine in the brain. These chemicals can help improve mood and combat depression.

3. Leafy Greens

Leafy vegetables like spinach and kale are packed with vitamins and minerals that are essential for overall health. These vegetables also contain folic acid, which has been shown to help improve mood and reduce symptoms of depression.

Folate can help increase serotonin levels and regulate mood.

4. Nuts and Seeds

Nuts and seeds like almonds, cashews, and sunflower seeds are high in tryptophan, an amino acid that helps the body produce serotonin. These snacks are also packed with vitamins and minerals that are important for overall health.

5. Berries

Berries like strawberries, blueberries, and blackberries are high in vitamin C, which has been shown to help reduce symptoms of depression.

Vitamin C can help increase serotonin levels and reduce inflammation in the body, which can contribute to low mood.

6. Eggs

Eggs are a great source of protein and contain important vitamins and minerals like vitamin D and zinc. Vitamin D can help improve mood and reduce symptoms of depression, while zinc is important for brain function and cognitive performance.

Eggs are also one of the few food sources of tryptophan, which as mentioned before, is important for serotonin production.

7. Fermented Foods

Fermented foods like kefir, kimchi, and sauerkraut are high in probiotics, which are beneficial bacteria that live in the gut. Probiotics have been shown to improve mood and reduce symptoms of depression and anxiety.

These beneficial bacteria can help improve gut health, which is linked to overall wellbeing and mood regulation.

8. Whole Grains

Whole grains like brown rice, quinoa, and oats are high in complex carbohydrates, which can help increase serotonin levels in the brain.

Complex carbohydrates can also provide a steady source of energy and help stabilize blood sugar levels, which can contribute to improved mood.

Conclusion

What you eat can have a huge impact on your mood. Focusing on incorporating these 8 foods into your diet can help increase serotonin levels and improve mood.

Eating a balanced and healthy diet is important for overall wellbeing and can help combat symptoms of depression and low mood.