Since we started our blog, one main focus has been to document the connection between mental health and nutrition. Dozens of studies have concluded that there’s a connection between a proper diet and positive mental health.
One possible reason for this link is that the body’s main neurotransmitters that regulate our mental health depend on the right balance of vitamins and minerals to provide the right conditions for their production and effectiveness.
Serotonin is one of those neurotransmitters.
Serotonin plays a significant role in regulating mood, appetite, and sleep, and it even has some cognitive functions, including memory and learning. Low levels of serotonin is common in those with obsessive-compulsive disorder, depression, and anxiety.
To produce serotonin, the body uses the enzymes tryptophan hydroxylase (TPH) and aromatic amino acid decarboxylase (DDC) to transform the amino acid L-tryptophan. As part of the process, TPH uses iron and DDC uses vitamin B6. As a result, ensuring your diet is rich in iron and vitamin B6 is one possible way to aid your body in serotonin production.
Good sources of iron and vitamin B6 are meats (including poultry and fish), whole-grain products, vegetables, nuts, bananas, lentils, beans, leaf vegetables, watercress, tofu, chickpeas, and black-eyed peas.
Foods high in L-tryptophan include chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, sunflower seeds, pumpkin seeds, spirulina, bananas, and peanuts.
To make sure your body has all the nutrients it needs to produce and maintain proper serotonin levels, always eat a varied diet of whole, nutritious foods.
Bonus fact: did you know that serotonin converts to melatonin at night?