Serotonin and dopamine are neurotransmitters that provide you chemically with the feeling of satisfaction and pleasure. When levels of these neurotransmitters are low, you can experience depression. The brain produces dopamine from the essential amino acids phenylalanine and tyrosine, reports the Stanley Medical Research Institute and serotonin from the amino acid tryptophan, according to the University of Wisconsin School of Medicine and Public Health. Foods that contain vitamin B-6 and those that increase tyrosine or tryptophan in the body help to establish healthy levels of both dopamine and serotonin.
Vitamin B-6
Consuming foods that contain vitamin B-6 is necessary for the synthesis of the neurotransmitters serotonin and dopamine, according to the Office of Dietary Supplements of the National Institutes of Health. Vitamin B-6 aids in the conversion of proteins in food into the amino acids necessary for the production of both dopamine and serotonin. These foods have a positive impact on increased focus, concentration, mental well-being and the feeling of pleasure. They include fish, eggs, chicken, beef and brewer's yeast. Many soy meat substitutes and cereals have been supplemented with vitamin B-6. Other foods rich in vitamin B-6 are bananas, baked potatoes with skin, canned garbanzo beans, fortified oatmeal, rainbow trout, sunflower seeds, spinach, tomato juice, canned tuna in water, peanut butter, wheat bran, walnuts, soybeans and lima beans.
Tryptophan and Tyrosine
Your body makes serotonin from the amino acid tryptophan. You can increase levels of tryptophan by eating turkey, walnuts, almonds, pecans, chestnuts, pumpkin seeds, sesame seeds, black-eyed peas, swiss cheese, gruyere and cheddar cheese. Other foods that provide lesser amounts of tryptophan are whole grains, dairy products and rice. Almonds, sesame seeds, pumpkin seeds and dairy products also help produce dopamine. These foods calm the nerves and help in stress management. Tyrosine is an amino acid that triggers dopamine production and keeps your brain alert. It is found in cashews, pine nuts, pistachios, hazelnuts, Brazil nuts and whole grains. Tyrosine is also found in yogurt, cheese, milk, cottage cheese, turkey, chicken, soy products, fish, avocados, bananas, peanuts, almonds, pumpkin seeds, sesame seeds and lima beans, according to the University of Maryland Medical Center.
Fruits and Vegetables
Fresh fruits and vegetables are rich in antioxidants. They protect neurons that use dopamine from being damaged by free radicals. Eat several servings of fresh fruits and vegetables daily for optimal brain function.
Sugar and Refined Foods
Simple carbohydrates, such as sugar and refined white flour products, interfere with brain function and can lower levels of dopamine. Eliminate these foods from your diet as much as possible, and substitute whole grains and sweet fruits that contribute to dopamine production.
Avoid Saturated Fats
Saturated fats, such as those found in butter and fatty red meat, can also interfere with brain function because they can clog the arteries in the brain and hinder the flow of dopamine and serotonin. Substitute unhealthy fats with vegetable oils and omega-3s in nuts and fish.
References
- Office of Dietary Supplements National Institutes of Health: Vitamin B6
- Nutros: Vitamin B6
- The Franklin Institute: Nourish -- Proteins
- University of Wisconsin School of Medicine and Public Health: Tryptophan
- University of Maryland Medical Center: Tyrosine
- The Stanley Medical Research Institute: Neurotransmitters and T. Gondii
