By Desireé Oostland

Copyright vogue

You know how some foods just make you feel better? A bowl of spaghetti, a handful of cherries, a bar of dark chocolate. You’re not imagining it: studies show that certain foods really are mood-boosters. These serotonin foods support the body’s production of the “feel-good” hormone, lifting both spirits and well-being.
The role of serotonin
Serotonin is a hormone and neurotransmitter—a chemical messenger that carries signals between nerve cells in the body. It has a positive influence on the cardiovascular system and the gastrointestinal tract, and plays a key role in regulating mood, sleep and appetite.
Low serotonin levels are linked to depression, anxiety and sleep disorders. Pain perception and sexual behaviour are also affected. In short, the right balance of serotonin is essential for both mind and body.
The gut-mood connection
Here’s a surprising fact: more than 90% of serotonin is produced in the gut. The health of the gut directly shapes how we feel. “The brain-gut axis is a bi-directional system of communication between the brain and the gastrointestinal tract, linking emotional and cognitive centres of the brain with peripheral control and function of the gut,” notes a scientific review that looked at the role of serotonin on mood and cognition in relation to the gut. “Serotonin is a key element of this axis, acting as a neurotransmitter in the CNS [central nervous system] and in the enteric nervous system that is present in the wall of the gut.”
While many foods contain serotonin (think tomatoes or plums), serotonin itself cannot cross the blood-brain barrier. That means eating serotonin-rich foods alone won’t directly improve mood. Instead, the body must be supplied with tryptophan, an amino acid that acts as a precursor to serotonin.
Food for mood
There’s a reason pasta feels like comfort food. The combination of tryptophan and carbohydrates creates the perfect conditions for serotonin to be produced in the brain. Carbohydrates trigger an insulin release that clears competing amino acids from the bloodstream, allowing more tryptophan to enter the brain. Minerals such as magnesium and potassium in grains also help the body de-stress.
According to studies, carbohydrates can also lower cortisol levels. As you may be aware, excess stress leads to excess cortisol in the blood, which then leads to high blood pressure, making us susceptible to infections and trouble sleeping or concentrating. At the same time, the stress hormone cortisol inhibits the production of serotonin.
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:

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

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

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

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.

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

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

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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