The neurotransmitter dopamine has many functions in your brain. For example, dopamine affects your movement, how you experience pleasure and your emotions, notes the University of Texas at Austin. Having an imbalance of dopamine in your brain can lead to medical conditions, such as
Parkinson's disease, in which levels of dopamine decrease from destruction of specific cells. Chemically, dopamine starts from the amino acid tyrosine, which your body takes and converts to L-dopa and later to dopamine. Vitamins, such as copper, folate and vitamin B 6, help your body convert tyrosine into dopamine. Several foods contain tyrosine, which you can include in your diet to increase dopamine.
Fish, Eggs, Meat and Poultry
As Middle Tennessee State University notes, protein-rich food contains tyrosine, which can help increase the amount of dopamine in your brain. Poultry, such as turkey and chicken, contain tyrosine. Several types of fish have tyrosine in them, such as tuna, salmon, cod, tilapia and snapper. Shellfish, including shrimp, contain the amino acid precursor to dopamine as well. Eggs are also a source of tyrosine. Sam Graci, author of the book "The Food Connection: The Right Food at the Right Time," explains that an egg yolk contains 124 mg of tyrosine, while an egg white contains 135 mg of tyrosine. Other meat options that contain tyrosine include beef and pork.
Fruits and Vegetables
If you are a vegetarian, you can get tyrosine through non-meat sources as well. Different types of beans, such as lima beans and soybeans, contain tyrosine. Foods made from soy, such as tofu, are also dietary sources of tyrosine, according to the University of Maryland Medical Center. Other fruits and vegetables that can help increase the amount of dopamine in your brain include apples, bananas, avocados, seaweed, spinach and mustard greens.
Grains, Nuts and Seeds
Several grains, nuts and seeds contain tyrosine, and eating them can help increase the production of dopamine. For example, the Franklin Institute lists sesame seeds and pumpkin seeds as seed sources of tyrosine. Almonds and peanuts are examples of nuts that can increase dopamine production. Different grains, such as oats, whole grains, brown rice and wheat, also have levels of tyrosine in them.
Dairy Products
Dairy products can also increase your dopamine levels. Middle Tennessee State University recommends milk and cheese for tyrosine, which are both high in protein and carbohydrates. Cottage cheese and yogurt also have tyrosine. A by-product of cheese, whey powder contains 1,500 mg of tyrosine, according to Graci.
References
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- The Franklin Institute: The Human Brain -- Proteins
- University of Maryland Medical Center: Tyrosine
- The University of Texas at Austin: Dopamine
- University of Michigan Health System: L-Tyrosine
- "The Food Connection: The Right Food at the Right Time;" Sam Graci; 2003
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