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 carb-rich whole grains, other food sources of serotonin-boosting tryptophan include nuts and pulses like beans and peas as well as animal products such as cheese, eggs, and fish. Below, a peek at 11 more foods that are particularly high in tryptophan.

Apricots

This sweet source of tryptophan contains high amounts of vitamin B3, which also has a positive effect on state of mind. Dates and figs are also high in tryptophan.

Soybeans

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, fiber, and phytochemicals.

Cheese

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

Fatty fish

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

Pineapple

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

Cherries

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 max benefits, a cocoa content of at least 70% is ideal.

Pumpkin

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

Eggs

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

Avocado

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.