Dopamine and serotonin are two brain chemicals that help regulate mood and energy level. Low levels of these neurotransmitters can cause sadness or depression as well as sluggishness and loss of interest in activities you used to enjoy. Rebekah Hennes reports in her book, "Bite Sized Pieces No. 1: Create a Foundation," that certain foods may raise your levels of these chemicals naturally.
Almonds
The foods that are most likely to boost your serotonin and dopamine levels are the ones with a good amount of protein and healthy fat, Hennes reports. Almonds contain both protein and healthy unsaturated fats. Tryptophan is another compound in almonds that helps boost your levels of serotonin and dopamine naturally. Eat a handful of almonds as a snack; add them to muffins or bread recipes, or stir them into yogurt or oatmeal. Other nuts may work just as well at increasing your serotonin and dopamine levels, Hennes adds, because they also contain healthy levels of protein and unsaturated fats. Add walnuts, pistachios, Brazil nuts, cashews, pine nuts and hazelnuts as mood-boosting alternatives to walnuts.
Fish
Fish contains protein, which is an essential nutrient for raising the levels of dopamine and serotonin in your brain, Joel C. Robertson and Tom Monte report in their book "Natural Prozac: Learning to Release Your Body's Own Anti-Depressants." Eating a serving of fish that is about the size of a deck of cards will enable your body to create additional dopamine and serotonin in as little as 10 minutes, add Robertson and Monte. Broil, grill or bake a salmon fillet or whole trout with your favorite herbs and spices as one way to add fish to your mood-boosting diet. Cod, pollack, sardines and anchovies can each have similar protein benefits on your serotonin and dopamine levels.
Beans
Beans are another notable source of protein and can help raise both your dopamine and serotonin levels in your brain, Robertson and Monte report. Hennes notes that navy beans, kidney beans, lima beans and soybeans can raise your levels of these feel-good brain chemicals. Add a can of low-sodium beans to a pot of vegetable stew or make a bean salad with several types of beans, onions and your favorite herbs and seasonings. Beans can also be pureed with salt and pepper to make mood-boosting dips for bread or vegetables.
References
- "Bite Sized Pieces No. 1: Create a Foundation"; Rebekah Hennes; 2008
- "Natural Prozac: Learning to Release Your Body's Own Anti-Depressants"; Joel C. Robertson and Tom Monte; 1998
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