Dopamine is a neurotransmitter in the body that is produced in the brain and not found in foods. However, the precursor essential amino acid required for the production of dopamine can be found in foods. Dopamine is linked to the reward and punishment system of the brain, which is responsible for the regulation of mood. It also increases sensory ability and is a key neurotransmitter in the functioning of the motor system. When your body is low on dopamine because the cells which manufacture it do not function correctly, or because you are a low on amino acids required by the body to manufacture dopamine, you can experience depression and fuzzy thinking.
Meat
One of the essential amino acids that are used as a precursor for the production of dopamine is phenylalanine. According to MedHelp.org, phenylalanine is first converted in the body to tyrosine, which is then used to synthesize dopamine. One source of phenylalanine is meat, including beef, poultry, pork and fish.
According to the University of Maryland Medical Center, the amino acid tyrosine, required for the production of dopamine, is also found in chicken, turkey and fish. By eating your daily allowance of protein-packed meat each day you can increase the amount of dopamine produced in your brain, and therefore impact your mood, mental function and motor skills.
Dairy and Soy
According to the University Of Maryland Medical Center, phenylalanine can also be found in dairy products such as milk and yogurt or soy products, such as soy protein isolate, soybean flour and tofu. Food sources of tyrosine also include soy-based products and other milk-based products, such as yogurt and cottage cheese, according to the University of Maryland Medical Center. You can include cheese in your salad, eat yogurt for breakfast or a snack and incorporate low fat cottage cheese into your lunch to increase the amount of phenylalanine and tyrosine in your diet.
Nuts and Seeds
Nuts and seeds are high in protein and phenylalanine and tyrosine, precursors to the development of dopamine in the brain and body. According to the University of Maryland Medical Center, almonds, pumpkin seeds and sesame seeds are all high in tyrosine. According to DietAndFitnessToday.com, other seeds high in phenylalanine include sunflower seeds, cottonseeds and dried watermelon seed kernels. Seeds can be added to salads and pastas or eaten as a snack.
