Easy Recipes to Increase Serotonin

The SOVA Project is happy to feature this blog post written by one in our team of fantastic SOVA Ambassadors—these are young people who help create meaningful blog posts from adolescents’ perspectives. We hope you can use their post to start a conversation with your adolescent.


I don’t know about you guys, but I am in constant need of some serotonin. If you don’t know what serotonin is, it is the chemical in your body that helps regulate mood, social behavior, appetite, sleep, memory, and sexual desire. Depression can be the result of having an imbalance and a lack of serotonin in your body. Obviously, increasing serotonin levels is just one part of coping with depression, a practice that requires a variety of different techniques (all of which are different for everyone) but I thought sharing some quick (college-kid-feasible) recipes would be a fun easy method that many could incorporate into their lives to be healthier both physically and mentally.

Recipe #1: Serotonin Smoothie

  • This smoothie includes raspberries, banana, blueberries, chia seeds and hemp seeds.
  • The detailed recipe (with correct proportions and all) can be found here
  • I love how easy this is to make, I feel like efficiency is really the most important thing for me to be motivated to make food.

Recipe #2: Hearty Salad

  • This salad can easily be made by combining your own preferred proportions of spinach, avocado, tomatoes, turkey and a dressing of your choice
  • More info here 

Recipe #3: Oatmeal with some add-ins

  • You can make oatmeal normally and then throw in some dark chocolate chips, nuts, raisins, peanut butter and/or bananas!
  • I personally love making overnight oats with peanut butter and dark chocolate. Also highly recommend adding these to your oatmeal.
  • I keep frozen fruit blends in my freezer for these recipes. These are great because they are usually cheaper than fresh fruits and contain a lot in one bag.

Recipe #4: Some other notable options


What are your child’s favorite foods? Have you ever noticed what they gravitate towards depending on their mood?

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