Neurotransmitters -- chemical messengers released by nerves in the brain and body -- enable us to control all functions of the body. Specific neurotransmitters, such as serotonin, dopamine and norepinephrine, play a vital role in psychological and emotional well being. Production of these important chemicals results from an adequate supply of amino acids, which are the building blocks of proteins. Failure to consume the right proteins could lead to depression, anxiety, as well as other diseases such as Parkinson's disease.
Serotonin
Associated with sleep, feelings of contentedness and appetite, the neurotransmitter serotonin is derived from the essential amino acid tryptophan, states author Elaine Marieb, in "Human Anatomy and Physiology." Tryptophan can be found in various animal protein sources, such as meat and cheese, as well as plant sources like seeds and whole grains. Nutritionist and coauthor of "Wardlaw's Perspectives in Nutrition," Carol Byrd-Bredbenner estimates that each gram of protein contains approximately 10 milligrams of tryptophan. By using the Food and Nutrition Board's recommended daily intake of protein, which is 0.8 grams per kilogram of body weight, you can estimate your tryptophan requirements.
Dopamine and Norepinephrine
Rod Dishman, researcher at the University of Georgia and coauthor of "Exercise Psychology," indicates dopamine as being associated with pleasure and natural rewards, while norepinephrine promotes focus, attentiveness, and response to stress. Both dopamine and norepinephrine are synthesized from the amino acid tyrosine. The Franklin Institute reports that tyrosine can be found in almonds, avocados, beans, pumpkin and mustard seeds.
Additional Foods
One essential piece in the amino acid manufacturing chain is to have sufficient vitamins and minerals such as the B-vitamins niacin, thiamin and B6, vitamin C, as well as the minerals iron and copper. These compounds contribute to over 100 chemical reactions necessary to synthesize amino acids such as tyrosine and tryptophan, according to Bredbenner. B vitamins can be found in whole grains, seeds and poultry, which are foods also consumed to obtain tryptophan and tyrosine. As such, no additional dietary modifications would be necessary as long as you're already eating a well-balanced diet.
References
- "Food and Nutrition Board, Institute of Medicine, Natinal Academy of Sciences": Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; 2003
- "Wardlaw's Perspectives in Nutrition"; Carol-Byrd Bredbenner, Gaile Moe; Donna Beshetoor; Jacqueline Berning; 2009
- "Exercise Psychology"; Janet Buckworth, Rod K. Dishman; 2002
- The Franklin Institute Resources for Science Learning: The Human Brain
- "Human Anatomy and Physiology"; Elaine N. Marieb; 2001
