Meals
•Centr Team
6 recipes that could boost your serotonin
Your body is one of the most complex organisms on planet Earth, and your brain is its control center.
Is it any surprise it needs quality fuel to function at its peak?
As Centr nutrition expert Angie Asche explains, the food you eat impacts the production of neurotransmitters – your brain’s chemical messengers.
“You may have heard of tryptophan – tryptophan is an amino acid that your body converts into serotonin, which is a neurotransmitter known to boost mood,” Angie says.
But your body doesn’t produce tryptophan on its own. So to fire up your serotonin production, you need to eat the right stuff.
While turkey is probably the most well-known source of tryptophan, the way your body breaks down protein can make it difficult for it to reach your brain. Plant-based sources such as vegetables, nuts and seeds may be a better bet – the carbohydrates in these foods help your muscles to absorb more amino acids, giving tryptophan an easier path to your brain.
We’ve rounded up 6 recipes that deliver serotonin-boosting foods for every diet and time of day.
1
/6
1. Choc Pistachio Cookie Dough Bar
Packed with pistachios and seeds, this bar is filled with plant-based tryptophan sources and quality protein.
2
/6
2. Six-ingredient Garlic Chicken with Sweet Potato & Kale
Pumpkin seeds and chicken are both great sources of tryptophan, and they’re also a delicious flavor combo that powers this simple but satisfying dinner recipe.
3
/6
3. Tofu Shakshuka
This twist on the classic shakshuka contains tryptophan from tofu and yogurt, plus micronutrients from herbs and spices like cumin, turmeric and coriander.
4
/6
4. Kale & Cashew Pesto Pasta
This plant-based pasta uses cashews for a dairy-free creaminess – and just one serving delivers all of your daily tryptophan needs.
5
/6
5. Turkey Burger with Caramelised Onions
Turkey is well-known for its high levels of tryptophan, but you don’t have to wait until the holidays to get your fix.
6
/6
6. Herby Egg Scramble Stack
Start your day with eggs for a protein and tryptophan-rich meal to fuel a busy schedule and boost your mood.
Want more from your mind?
- Your brain also loves omega-3s – get yours with these recipes.
- Learn how to protect yourself from the hidden side effects of stress.
- A healthy mind starts with a healthy sleep. Calm night-time anxiety with these meditations.
- Too busy to be mindful? Try these hacks.
Sign up to unlock your full potential
All your tools in one place
Expert-training to fuel your fitness, nutrition and mindfulness.
Limitless ways to fuel your mind & body
Access to over 3,000 workouts, recipes, and meditations – all tailored to your goals.
Tech that keeps you moving
Download Centr on all your devices to level up and track your results live.