Nerve cells, the basic units of communication in your nervous system, use chemicals known as neurotransmitters to send messages to each other. Neurotransmitters are synthesized from precursors such as amino acids in your diet, meaning you can influence how well your brain functions by eating enough of the right foods.
Tryptophan
Your body uses tryptophan to produce the neurotransmitter serotonin as long as enough of the right B vitamins are present. Serotonin helps stabilize your mood, induce calm and help you get a good night's sleep, according to MedlinePlus. It is also responsible for regulating your blood pressure, appetite and body temperature. Some foods rich in tryptophan include chicken, turkey, cheese, eggs, nuts, fish, peanuts, sesame seeds, tofu and pumpkin seeds.
Choline
Choline, a B vitamin, is a fatlike substance that helps you produce the neurotransmitter acetylcholine with help from vitamins C and B-5. Acetylcholine is responsible for helping coordinate muscle movements, and it helps your brain store and recall memories, according to The Franklin Institute. It is also somewhat responsible for helping you concentrate. Choline is found in lecithin, which is a fatty substance contained in foods such as egg yolks, soybeans, organ meats and whole-wheat products.
Tyrosine and Phenylalanine
Dopamine and norepinephrine are two neurotransmitters that promote activity and alertness in the brain. The amino acids phenylalanine and tyrosine help manufacture these neurotransmitters as long as they are in the presence of adequate oxygen and various vitamins and minerals. Tyrosine is found in almonds, bananas, dairy foods, avocados, lima beans, and pumpkin and sesame seeds. Phenylalanine is present in beets, almonds, meats, grains, eggs and soybeans.
Healthy Food, Healthy Mind
When it comes to optimizing your brain's functions, no single diet is ideal. Factors besides the nutrients in a certain food can also influence your brain. For instance, you will find neurotransmitter nutrients in foods such as organ meats, eggs and cheese, but you may cancel out some of the benefits if you are on a low-calorie and low-cholesterol diet and your mood dips from guilt over eating them. Team up with your doctor and a registered dietitian to determine the best ratio of food types to eat based on your current health needs. In some cases, a diet that is rich in protein, low in fat and moderate in carbohydrates is best for improving energy and mood, according to the "Dartmouth Undergraduate Journal of Science."
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