Semi-skimmed milk and four other foods linked to better mental health

The phrase "you are what you eat" may be an oldie, but it's a goodie - and accurate. The food you consume does indeed have an impact on your health and wellbeing, including on your mental health.

Studies have shown that some foods have the ability to affect serotonin levels in the body. Serotonin is sometimes known as the "feel-good hormone" as it plays a significant role in mood regulation and keeping anxiety and depression at bay.

That’s not all serotonin does, as it also influences your sleep and stress levels, making it an essential chemical that has a key role in the way we feel.

But sometimes, our bodies don’t produce enough serotonin, which can lead to mental health problems and mood imbalances. You can increase serotonin through your diet by eating foods that are rich in tryptophan - an essential amino acid that serotonin is derived from, or foods that can help increase the body’s production of the happy hormone.

Here are five foods that have been linked to improved mental health thanks to their role in boosting serotonin.

Semi-skimmed milk

A recent study conducted by scientists from the Southern Medical University have found that semi-skimmed milk may play a role in helping the body take on serotonin.

According to the researchers, serotonin is often found in foods that are rich, but this means high levels of saturated fats which can block dopamine signalling in the brain.

However, semi-skimmed milk has less saturated fats, so it is less likely to block dopamine signalling, therefore allowing the body to take on serotonin. It also means consuming less saturated fat, which has been linked to increased risk of high cholesterol and heart disease.

Poultry

Eating poultry, like chicken and turkey, can help you increase your levels of serotonin because these lean proteins are rich in tryptophan. However, what fat you cook them in can affect how much serotonin you benefit from.

A 2024 study published in the journal of Poultry Science found that broiling chicken with flaxseed or olive oil produced the best results in increased serotonin and dopamine levels. These oils are unsaturated fats, and also have anti-inflammatory properties, making them the healthiest options.

Nuts and seeds

The addition of nuts and seeds to your diet is great for adding fibre, antioxidants and vitamins, but also serotonin. For example, a 2023 study found that the consumption of tree nuts, such as almonds, cashews, hazelnuts, macadamia, pecans, pistachios, and walnuts, resulted in significant increases in levels of blood serotonin.

An earlier study, published in the journal Nutrients in 2016, also found that eating walnuts had a positive effect on mood, particularly in men.

Salmon

The benefits of eating oily fish are well-documented thanks to the popularity of the Mediterranean diet, which tends to feature plenty of fish. Salmon in particular is a good source of tryptophan, on top of vitamin D and omega-3 fatty acids. All three can have an effect on serotonin levels, which makes salmon a great addition to a mood-boosting diet.

Dark chocolate

One of the reasons we love chocolate so much is that the brain releases a cocktail of happy chemicals when we eat it, including endorphins, serotonin, dopamine and oxytocin. Compared to milk chocolate, dark chocolate has higher levels of tryptophan that can create serotonin, making it a great mood booster.

Read more about health and nutrition:

• Nine superfoods to eat every day – and how to incorporate them into your diet (Yahoo Life UK, 5-min read)

• Dietitian says eat these foods 'this week' to boost your immunity (SurreyLive, 3-min read)

• I've eaten no ultra-processed food or sugar for 12 months — life has changed in four big ways (WalesOnline, 11-min read)