Certain foods are good sources of tryptophan, an essential amino acid your body needs but can’t produce. Serotonin is synthesized (made) from tryptophan.

Here are seven foods high in tryptophan that may help regulate serotonin levels.

Added by EraofLight:

Key serotonin-boosting vegetables include spinach, tomatoes, sweet potatoes, chicory, and various root vegetables like carrots and beets.

*Soy as an option deducted from article.

Eggs

According to a 2018 research review citing older studies, the protein content in eggs can help boost blood plasma levels of tryptophan.

Just make sure you don’t leave out the yolks, which are rich in this amino acid, along with:

• tyrosine
• choline
• biotin
• omega-3 fatty acids

Cheese

Cheese (and other dairy products) are excellent sources of tryptophan. Cottage cheese and hard cheeses, such as Parmesan, Gouda, and Cheddar, are particularly rich in this essential amino acid.

Dairy also provides some calcium and protein to help keep your bones healthy and your stomach feeling full.

Salmon

It’s true that salmon is high in tryptophan. You can also find a healthy dose of omega-3 fatty acids and vitamin D in salmon, both of which help support healthy:

• bones
• skin
• eye function
• muscles

Salmon also has other potential health benefits, including helping to manage cholesterol and lower blood pressure.

Nuts and seeds

Pick and choose your favorites because all nuts and seeds contain some tryptophan. They’re also good sources of:

• fiber
• various vitamins
• antioxidants

A 2018 research review also indicates that eating a moderate amount of nuts regularly may help lower the risk of heart disease by improving lipid and apolipoprotein profiles.

Just a small handful of nuts and seeds almost daily is enough. Keep in mind that nuts are high in calories.

Turkey

Turkey — and any animal meat for that matter — is considered a complete protein, meaning it contains all nine essential amino acids, including tryptophan.

Tryptophan isn’t a magical nutrient that boosts serotonin levels or suddenly improves mood. Many factors are at play, and research on this topic is still emerging.

However, tryptophan-rich foods may help, especially if you combine them with carbohydrates.

Carbs cause your body to release more insulin, signaling amino acid absorption and leaving tryptophan in your blood for longer. Mixing high tryptophan foods with carbs may give you a temporary serotonin boost.

Still, this may not be enough to regulate your mood, especially if you have a chronic condition like depression or another mood disorder.