A link between food and serotonin?

Just what is the link between food and serotonin, and can a change in your diet make a difference?

Serotonin is a neurotransmitter, which has gotten a lot of attention in the last few years. The reason is that low serotonin levels have been linked to depression, lack of concentration, obesity, sleeplessness, and, of course, migraine.

But the food and serotonin link is more complicated than just eating foods containing serotonin. Your body doesn't get serotonin from foods, but makes serotonin from tryptophan. Tryptophan is an amino acid which is essential for the body to get. It is the precursor to more than one neurotransmitter.

You may be able to increase levels of tryptophan by eating foods like breads, pastas, candy ... but wait! That's no good. It may temporarily help if you're depressed (or it may not!), but it's not going to really help anything in the long run.

Is there another way?

Yes, there are a couple other ways. You can find the food and serotonin link in items that are somewhat healthier. Try turkey, black eyed-peas, black and English walnuts, almonds, sesame or pumpkin seeds, and cheddar, gruyere or swiss cheese. Also helping to a lesser extent are whole grains, rice, and other dairy products (grandma was right – drink a glass of warm milk before bed!).

Examples of food with tryptophan:
wheat germ - 0.4g/1cup
granola - 0.2g/1cup
cottage cheese - 0.4g/1cup
egg - 0.1g/1
duck - 0.4g/quarter lb
turkey - 0.37g/quarter cup
chicken - 0.28g/quarter cup

* list from The Healing Nutrients Within by Dr Eric R Braverman.

Protein and Children

Yesterday at the Dietary Conference of the Arizona Department of Health Services we had a great discussion on how much protein our children need each day.

As a general rule, between 10 percent and 15 percent of your total calories should come from protein. So, as an adult, if you consume 2,000 calories per day, at least 200 should come from protein, or about 50 grams.

You should try to eat around one gram of protein per one kilogram of body weight, or around 0.4 grams per pound. An easier way to figure this out in your head is to take your weight, divide it in half, and subtract 10.

How does this apply to children. Protein requirements depend on a child's age and weight. For example, the average 4-6 year old preschooler requires about 22 grams of protein a day, while an older 7-10 year old requires about 28 grams of protein a day.

Many children eat sugary foods such as cereal and pop tarts for breakfast when they really would benefit better from a serving of protein with a complex carbohydrate for breakfast. Good Sources of protein include:

Milk
Soy Milk
Eggs
Cheese
Yogurt
Peanut Butter
Lean Meats, Fish, and Poultry
Beans, Tofu, Lentils, and other Legumes
Whole grains, including bread and pasta
Nuts and Seeds

So for breakfast consider serving:

Peanut butter on sliced apples or Asian pears
Almond butter on whole grain toast
whole grain cereal with organic skim milk
Chicken and brown rice with small pieces of cooked vegetables such as carrots or asparagus
Mixed berries with organic yogurt
Buckwheat pancakes with bananas or berries
Melted cheese on whole grain toast
Organic macaroni and cheese
Turkey meatballs with organic tomato sauce

It's easy and fun to feed children protein to fuel their school days, consider reading:

Lunch Lessons: Changing the Way We Feed Our Children by Ann Cooper, Lisa M. Holmes, Mehmet C. Oz.
The Healthy Lunchbox by American Diabetes Association, Marie McClendon, Cristy Shauck, Marie McClendon, Cristy Shauck

http://www.chefann.com/blog/
http://www.eatwellbewell.org/
http://www.angrymoms.org/

Low Glycemic Carbohydrates

We had a great talk last night at the Picky Eaters Class at North Scottsdale Pediatrics. You parents really are amazing!

Here is list of low glycemic carbohydrates to serve with protein in the morning to get your children off to a healthy start. Combing two ounces of protein with one serving of complex carbohydrates is just what your kids need to study and thrive in school all day. Add a few slices of Asian Pear or 1/2 cup fresh berries to the plate. Happy eating for health and wellness!

Beans (Garbanzo, Pinto, Kidney, White), 1/3 cup
Bread (Whole-wheat, Multi-grain, Pumpernickel, Rye, Sourdough, Oatmeal), 1 slice
Corn, 1/2 cup
Couscous (cooked), 1/3 cup
Crackers (whole-grain), 3/4 oz
Oatmeal (cooked), 1/2 cup
Pasta (cooked al dente), 1/2 cup
Peas (green), 1/2 cup
Peas (split, black-eyed), 1/3 cup
Pita (whole-grain, 6 inch), 1/2
Rice (cooked, brown), 1/3 cup
Roll (whole-grain, small), 1
Sweet Potatoes, Yams, 1/3 cup