Neurotransmitters regulate emotional and physical responses by affecting brain functions. The neurotransmitter dopamine involves energetic moods, such as motivation, drive, interest and concentration. Serotonin also affects moods. The neurotransmitter may provide calming effects to help avoid anxiety from stressful conditions and to induce sleep. You do not get dopamine and serotonin directly from foods, but foods have substances that help increase levels of dopamine and serotonin.
Protein
Protein foods release amino acids as your body digests the proteins. An amino acid called tyrosine enters the bloodstream and then travels to the brain, increasing production of dopamine and other neurotransmitters, such as epinephrine and norepinephrine. These chemicals excite you by boosting energy and mental alertness. You need to eat high-protein foods for increased dopamine. They include meat, poultry, fish and dairy products. Some protein foods, such as milk, cheese and legumes, also have significant amounts of carbohydrates.
Carbohydrates
Eating more carbohydrates helps increase serotonin levels, according to Middle Tennessee State University. Carbohydrates release insulin into the blood. Insulin blocks out tyrosine and other amino acids, but leaves the amino acid tryptophan alone. Normally, other amino acids crowd out tryptophan. When left alone, tryptophan moves from the bloodstream to the brain where it converts to serotonin. Tryptophan remains in the body at high levels following carbohydrate meals. This helps bring you relaxation. Carbohydrate foods include whole grains, such as bread, pasta, cereal, oatmeal, brown rice, nuts, corn and oat bran.
Tryptophan Foods
Certain foods contain tryptophan. Eating these foods may help relieve you from anxiety symptoms, MayoClinic.com points out. Foods with tryptophan include milk, oats, soy, poultry, bananas, cheese, nuts, peanut butter, tofu, pumpkin seeds and sesame seeds. Tryptophan may convert to serotonin at a faster rate with the help of more vitamin B-6, found in cereals, liver and fish.
Balancing Moods
Whether you want increased levels of dopamine or serotonin depends on your moods or needs. Eating more high-protein foods assists you when you want more energy or improved mental functions to deal with physical activities or mental tasks. If you want relaxation or improved sleep, eating more carbohydrates can help. Balancing your protein and carbohydrate intake can aid you through the day. You may want protein foods to start the morning and eat an equal amount of protein and carbohydrates at lunch for your energy needs, but also to calm you down. Carbohydrates may work best in the evening when you want to relax or prepare for a good night's rest to feel better when you start the next day.
