Good Foods That Increase Serotonin Levels

Serotonin is the Feel Good substance from the brain. The more you have in the brain the better you feel.
Your sleep cycle is related to serotonin. Serotonin is transformed in melatonin which is the sleep hormone and a powerful antioxidant. When we wake up the process is reversed.

The serotonin concentration from the brain is the most sensible to the effects of diet than any other monoamine neurotransmitter and can be increased by 10x.
Serotonin is synthesized from the amino acid tryptophan (tryptophan is an essential aminoacid and it can not be synthesized by the body), and all mot all of it is converted. Eating foods with lot of tryptophan is important:

Content of 100g:
egg, white, dried 1.00
spirulina, dried 0.93
cod, atlantic, dried 0.70
soybeans, raw 0.59
pumpkin seed 0.57
cheese, Parmesan 0.56
caribou 0.46
sesame seed 0.37
cheese, cheddar 0.32
sunflower seed 0.30
pistachio 0.28
cashew 0.25
pork, chop 0.25
turkey 0.24
chicken 0.24
beef 0.23
salmon 0.22
lamb, chop 0.21
perch, Atlantic 0.21
almond 0.21
egg 0.17
wheat flour, white 0.13
baking chocolate, unsweetened 0.13
milk 0.08
rice, white 0.08
oatmeal, cooked 0.04
potatoes, russet 0.02
banana 0.01

The natural carbohydrate inositol can be used to the serotonin levels. It usually can be found in high quantities in fruits, beans, grains and nuts. Inositol can be found in oranges, grapefruit , cantaloupe. Grains and beans, however, as seeds contain large amounts of inositol as phytate and not the bioavailable form of Lecithin. (eg: soybean oil and sunflower oil, egg yolks etc)