You should eat a variety of foods to obtain dopamine. Dopamine is a chemical in the brain that is responsible for alertness, activity, mood, motivation and sexual arousal. Foods that increase dopamine levels have the amino acid phenylalanine, an essential amino acid that is needed for health--and it only comes from food. Once ingested, phenylalanine is converted to tyrosine, a nonessential amino acid that is manufactured in the body. Tyrosine is used to synthesize dopamine.
Animal Sources
The body breaks down dietary protein to amino acids, which are then made into proteins that support optimal brain function and fitness. The recommended dietary allowance, or RDA, for protein varies for adults, athletes and vegetarians.
Complete proteins are found in meat, fish, fowl and eggs. These proteins are considered "high quality" because they have sufficient amounts of all nine essential amino acids. Seafood such as cod, mackerel and salmon are highly digestible proteins. They are a good source for omega-3 fatty acids, and are low in fat.
Cottage cheese is lower in fat than other cheeses, and is a good source for dopamine. Although animal sources of protein are the best sources for dopamine, amounts exceeding the RDA can lead to high cholesterol and heart disease.
Fruit
Dopamine levels are reduced by stress, poor sleep, infection, drugs and diet. Alcohol, caffeine and sugar also change dopamine amounts. A healthy, balanced diet is rich in fruits and vegetables, and does not have a lot of processed foods. Apples, bananas, avocados and watermelon are good food sources that support dopamine levels.
Dopamine is easily oxidized in the body, and because these foods contain the antioxidant vitamin C, they help to protect dopamine from free radical damage. Vitamin B6, present in watermelon, plays a key role in the synthesis of dopamine. Avocados and bananas are good sources of tyrosine that's needed to make dopamine.
Legumes and Nuts
Although legumes and nuts are high protein sources for dopamine, these sources are incomplete proteins because they do not provide all nine essential amino acids. Vegetarians should plan a balanced and adequate diet that includes complimentary proteins. Complementary proteins such as rice and beans are two protein sources that, when combined, provide all nine essential amino acids.
Peanuts roasted with skin and sesame seeds each contain more than 3,000 mg of phenylanine per cup, and you can get 2,500 mg per cup of phenylalanine from dry, whole lentils. Lima beans and almonds are also good food sources for dopamine.
