Dopamine is an important neurotransmitter that is needed to keep your autonomic nervous system and immune system functioning properly, according to the Franklin Institute. Depleted dopamine levels are attributed to stress; not getting enough sleep; and alcohol, sugar and caffeine intake. Certain foods such as fruits and vegetables can help dopamine levels by protecting neurons that use dopamine from free-radical damage. Foods containing the amino acid tyrosine increase dopamine production, as stated by Middle Tennessee State University.
Soy and Soy Products
Food products made with soy contain tyrosine, a building block for neurotransmitters such as dopamine, according to the University of Maryland Medical Center. Soybeans, soy milk and tofu are soy products that can help maintain or increase dopamine levels in your body.
Dairy
Milk, cheese, yogurt and cottage cheese are dairy products that also contain tyrosine, the precursor to dopamine. Tyrosine-containing dairy helps neurotransmitter nerve cells communicate, influence your mood and communicate with each other, according to UMMC.
Bananas
A 2000 article in the "Journal of Agricultural and Food Chemistry" states that Cavendish bananas, the most common type of banana, contains high dopamine levels in the pulp and peel. This article also states that a strong water-soluble antioxidant is found in this type of banana, which in turn helps protect dopamine using neurons from free-radical damage.
Caffeinated Beverages
The psychology department at the University of Minnesota states that caffeine increases dopamine levels in the brain, producing a euphoric effect by slowing the rate of dopamine reuptake in the brain. Getting that extra boost from your morning cup of coffee can be good for your brain and body.
Fish
Omega-3 fatty acids are found in fish, which affect both dopamine and serotonin levels in the brain. Diets low in omega-3 fatty acid decrease dopamine levels released in the brain, causing ineffective communication signals from the dopamine receptors to the next neuron, according to Bryn Mawr College. Fish oil contains docosahexainoic acid, or DHA, which facilitates signaling along the neural pathways in the brain.
Additional Foods
According to the Child Wisdom site, dopamine plays a critical role in movement and has a stimulating effect on your heart, circulation and metabolism. Additional foods that contain the tyrosine amino acid, which promotes dopamine levels, include green leafy vegetables, honey, beets, watermelon, chicken, celery and apples.
References
- The Franklin Institute: Resources for Science Learning: The Human Brain
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- University of Maryland Medical Center: Tyrosine
- "Journal of Agricultural and Food Chemistry"; High Content of Dopamine, a Strong Antioxidant, in Cavendish Banana; K. Kanazawa, H. Sakakibara; March 2000
- University of Minnesota: Department of Psychology: How Does Caffeine Work in the Vrain?
- Byrn Mawr College: Fish and Brain Food
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