The brain has a number of neurotransmitters, which are the chemicals that assist in the transmission of signals from one neuron to the other and stimulate the muscle fibers. Some of the most important neurotransmitters include norepinephrine, dopamine and serotonin, which are all critical for different functions. Diet is an important part of maintaining healthy neurotransmitters and there are certain foods that have a huge impact on the vitality and activity of these chemicals in your brain.
Neurotransmitters
Norepinephrine is associated with the sympathetic nervous system and helps increase heart rate and blood pressure during alertness. It is also critical in helping form memories. Dopamine is associated with the reward mechanisms in the brain and is involved with feelings of pleasure. Serotonin is highly involved in emotion and mood, and inadequate levels can contribute to depression, increased appetite, trouble sleeping and migraines.
Dopamine-Increasing Foods
Since dopamine is the precursor to norepinephrine and epinephrine, its function plays a major role in the pleasure pathway, memory and motor control. According to Integrative Psychiatry, low levels in the brain can lead to depression, addictions, cravings, compulsions and poor attention and focus -- so maintaining this particular neurotransmitter is important. There are a variety of natural food sources that increase dopamine levels in the brain, including those high in omega-3 fatty acids. Some of the best sources include almonds, avocados, bananas, pumpkin seeds and sesame seeds. In addition, since dopamine is easily oxidized, fruits and vegetables that are high in antioxidants such as blueberries, strawberries, kale and spinach may also help protect brain neurons from damage. For this reason, many health care providers will also recommend supplementing with vitamins C, E and other antioxidants.
Serotonin-Increasing Foods
You are generally more alert when your brain is producing dopamine and norepinephrine, whereas serotonin production is associated with a more calming, anxiety-reducing effect. Diet plays a key role in this process and research has shown that foods high in carbohydrates have the most profound effect. More specifically, "comfort foods" such as candy, cereal and pasta produce an increase in serotonin which results in a calming effect. Carbohydrates affect brain serotonin since they increase tryptophan levels in the brain, and tryptophan is the amino-acid precursor of serotonin. Other carbohydrate-rich foods that may produce this effect include potatoes, rice, oatmeal and crackers.
Considerations
While these healthy fat and carbohydrate-containing foods generally help increase neurotransmitter activity in the brain, there are also certain types of foods that have the opposite effect. According to Integrative Psychiatry, foods high in refined sugar, saturated fats and cholesterol tend to interfere with proper brain function and can decrease dopamine levels. It is generally recommended to steer clear of foods rich in saturated fats and cholesterol, as they can clog arteries to the brain, heart and other organs. In addition, people with depression should avoid food and drinks high in caffeine, as it is a stimulant that initially speeds up neurotransmission to increase the amount of serotonin, but ultimately causes an addictive pattern or major dip when the caffeine has worn off.
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