Kick Off The New Year With Mood-Boosting Foods

Serotonin is a natural mood enhancer. In the body, serotonin is a chemical that helps nerve cells “talk” to each other by sending signals that can positively impact mood, sleep habits, hunger cues and stress responses. Foods high in tryptophan (an amino acid), vitamin B6, vitamin B12 and folate (folic acid) help make serotonin. Foods high in healthy carbohydrates move these serotonin-building nutrients to the brain while providing you with long-lasting energy.

Get a healthy dose of energy by reaching for the right foods.

Treats high in refined sugars, carbohydrates and protein can overload our system with quick-acting, but short-lived energy. Too much protein can also crowd out tryptophan and healthy B vitamins, resulting in lower serotonin levels. Lower serotonin triggers us to eat again via a craving—when we reach for something sugary, fatty or salty hoping to return to high serotonin levels to improve our mood quickly. This quick fix is not a great long-term solution and can impact our health.

Regulate your mood and sleep with the help of serotonin and healthy carbs.

Eat a moderate amount of protein at each meal (the size of the palm of your hand) and each snack (the size of your thumb) in combination with a healthy carbohydrate, such as whole grain bread, crackers or cereals, legumes, fruit or vegetables to raise serotonin levels slowly and for a longer period. The results are a better and more stable mood, restful sleep, less anxiety and decreased cravings.

Control your mood, stress, sleep and hunger by choosing these proteins and carbs:

• Tryptophan
  Chicken, turkey, fish, beef, pork, nuts, seeds, tofu, cheese, eggs, oats, beans, lentils, spinach, dates, bananas and dark chocolate (70-85% cocoa)
• Vitamin B6
  Chicken, fish, pork, eggs, bananas, non-citrus fruits and starchy vegetables
• Vitamin B12
  Chicken, turkey, fish, beef, pork, cheese, milk, yogurt and fortified foods, such as cereals and non-dairy milk
• Folate
  Beef liver, asparagus, Brussels sprouts, dark green leafy vegetables such as spinach and mustard greens, fruits and fruit juices (especially citrus), nuts, beans, peanuts, black-eyed peas, kidney beans, and fortified foods such as cereals, grains and bread
• Bonus: Omega 3 Fatty Acids
  Omega 3 fatty acids naturally found in salmon, trout, mackerel, walnuts, flaxseeds, chia seeds and soybeans, will also boost serotonin levels.