People suffering from Seasonal Affective Disorder (S.A.D.) typically have low levels of the chemical serotonin in their brain due to a direct result of a lack of sunlight. One of the principal theories about diet and S.A.D. is that people may not be getting enough vitamin D, which may have an overall effect of lowering levels of tryptophan. As both vitamin and foods rich in tryptophan help to boost production of serotonin, (which in turn helps to stabilize and elevate your mood), most doctors and dietitian recommend a diet high in vitamin D and tryptophan. For this reason, many doctors recommend people take additional vitamin D supplement along with eating foods rich in tryptophan. One of the perfect foods from this standpoint is milk along with most other dairy products, since they are naturally high in tryptophan and supplemented with vitamin D. Omega 3 fatty acids such as fish, nuts, and avocados may also help to stabilize mood.
The best natural tryptophan and omega 3 rich foods are fish, organic turkey, organic chicken, bananas, dairy—especially vitamin D fortified, eggs, nuts, and avocados. Grilled salmon is the best fish as it has the highest amount of omega 3 fatty acids, is most available, and least expensive of fish.