Serotonin-Enhancing Foods
High-tryptophan Protein
Turkey
Milk, cheese, cottage cheese
Eggs
Whole Grains
Brown rice
Quinoa
Oatmeal
Whole-grain breads and pastas
Beans and Legumes
Soybeans (try edamame, fresh green soybeans)
Black beans
Fava beans
Pinto beans
Chickpeas
Kidney beans
Lima beans
Split peas
Lentils
Root Vegetables
Carrots
Beets
Potatoes
Sweet potatoes
Onions
Turnips
Rutabagas
plus Squash and Pumpkins
Nuts (daily serving size in parentheses)
Almonds (10 to 15)
Walnuts (6 to 10)
Pecans (10 to 15 halves)
Pistachios (20 to 30)
Cashews (6 to 10)
Peanuts (20 to 30) or peanut butter (1 to 2 tablespoons)
Seeds (1 to 3 tablespoons per day)
Pumpkin
Sunflower
Sesame
Flaxseeds
Green, Yellow, Red, and Leafy Vegetables
These foods don’t contain any tryptophan themselves, but they are terrific sources of the B vitamins and minerals that the brain needs to turn tryptophan into serotonin. They’re also are great sources of fiber, antioxidants, and cancer-preventing agents.
Garlic
If you want to get the most benefit from garlic, eat it raw, or else crush it and leave it to sit for fifteen minutes before cooking.