Dopamine is an important neurotransmitter that plays a key role in the perception of pleasure and pain and is active in parts of the brain that control movement and emotional response. It is most heavily concentrated in an area of the mid brain called the substantia nigra. Dopamine is made from the essential amino acid phenylalanine, which must be obtained from dietary sources. The body converts phenylalanine to tyrosine and tyrosine is converted to dopa, which is the immediate precursor of dopamine. Foods that are rich in phenylalanine and tyrosine will increase dopamine. People with the genetic disorder phenylketonuria, lack the enzyme necessary for the body to use phenylalanine. Phenylalanine should be avoided by people with this disorder.
Soy Products
Soy protein isolate, soybean flour and tofu contain phenylalanine and tyrosine. Soy is also rich in antioxidants. Dopamine is easily oxidized and is deactivated by an enzyme called monoamine oxidase. Antioxidants are believed to help protect the neurons that store dopamine from free radical damage. People who are allergic to soy should not eat soy products.
Dairy Products
Milk, yogurt, eggs and cheese are protein-rich foods that contain phenylalanine. Dairy products are also rich in tyrosine and other amino acids. Elderly people and minorities can have a problem with the lactose content of dairy products. Such people are said to be lactose intolerant. Abdominal discomfort, loose stools and nausea are symptoms of lactose intolerance. People who are lactose intolerant may want to avoid dairy products or use lactaid tablets to aid with digestion of lactose-containing foods. Talk with your doctor if you have difficulty digesting dairy products.
Fruits
Apples, pears, grapes and figs are rich in phenylalanine and antioxidants. These fruits are rich in polyphenols which are powerful antioxidants. Fruits contain readily absorbed sugars and vitamins. They also contain carbohydrates that are easily digested. The skin, pulp and seeds of fruits provide roughage that aids in digestion.
Almonds
An almond is actually a seed. As a food, almonds have been valued for thousands of years for their taste and oil. Almonds are a good source of phenylalanine. It is also rich in minerals such as copper, mangnese, magnesium, phosphorus, iron, zinc and selenium. Almonds also contain a bountiful supply of vitamin B6, thiamine or vitamin B1 and pantothenic acid, vitamin E, niacin or vitamin B3, and riboflavin or vitamin B2. Almonds are high in calories. This fact should be considered when planning meals.
References
- University of Texas at Austin: Dopamine - A Sample Neurotransmitter; 2010
- University of Maryland Medical Center: Dopamine; 2010
- Integrative Psychiatry: Dopamine : Natural Ways to Increase Dopamine Levels; 2010
- Eindhoven University of Technology: Phenylalanine Content in Grams Per 100 Grams Product; 2010
- Organic Facts: Almond
