We could all use a little extra serotonin in our lives. Luckily, one of the easiest ways to give yourself a natural boost is through some of your favorite foods, according to Healthline.
These foods contain tryptophan — an amino acid your body can’t produce on its own. Once you eat it, your body converts tryptophan into serotonin, the “feel-good” chemical that helps lift your mood and may even promote a sense of calm. Here are six delicious options that may help support healthy serotonin levels.
Eggs
Fancy an omelet for breakfast? Love having breakfast quiche for dinner? Well, you’re in luck because according to Healthline, a review done by NIH on an older study cited that “the protein content in eggs can help boost blood plasma levels of tryptophan.”
Cheese
If you adore cheese you’ll breathe a sigh of relief hearing this good news. Not only does cheese contain tryptophan, cheese also has protein and fats that slow digestion, which may help keep your energy up and help your mood become more steady. So, load up that charcuterie board with some extra cheese.
Soy products
If you’ve never tried tofu before, you’re missing out. It’s an incredibly versatile ingredient that can replace almost any protein in your diet — from ground beef to chicken to pork.
Tofu is also super easy to work into your meals. Try adding it to Asian-inspired stir-fries with udon noodles or fluffy Japanese white rice. And for breakfast? A tofu scramble alongside eggs gives you a delicious (and serotonin-boosting) start to the day.
Salmon
Salmon lovers, rejoice. Salmon is another fresh produce item that is high in tryptophan, but it’s also full of omega-3 fatty acids and vitamin D. According to the National Library of Medicine, Omega-3 supports your brain and heart health. Some research even shows that “eating fish high in omega-3s may reduce your odds of cardiovascular disease by lowering your cholesterol and triglycerides (fats in your blood).”
Nuts and seeds
Who doesn’t love trail mix or a handful of salty pistachios for an afternoon snack? Nuts are one of the easiest (and tastiest) ways to add more tryptophan to your diet. The best part? There’s a huge variety to choose from. Not a fan of almonds? No problem — grab some walnuts, cashews, or pistachios instead on your next grocery run.
In even better news, according to Healthline, they found a 2018 research review that also indicates that “eating a moderate amount of nuts regularly may help lower the risk of heart disease by improving lipid and apolipoprotein profiles.”
Turkey
Last but certainly not least on the list is turkey. Like most protein-rich foods, turkey gives you an energy boost you won’t find anywhere else. Animal proteins are packed with all nine essential amino acids — including tryptophan, which your body uses to produce serotonin.
