The body requires amino acids for growth and to break down foods. Omega-3 fatty acids play important roles in growth, development and brain function. Your body does not make omega-3 fatty acids, which must come from food sources, according to the University of Maryland Medical Center. Essential amino acids, including tryptophan, cysteine and lysine, must also come from foods, MedlinePlus notes. The body does produce some amino acids, such as glutamic acid and glycine, which come from essential amino acids or the break down of proteins. They are called "nonessential" because the body makes them itself and you don't need to get them through diet.
Protein and Energy
Protein in food breaks down into amino acids during digestion. The amino acids enter the bloodstream and travel to the brain where they regulate chemicals that eventually help determine your moods. The amino acid tyrosine increases production of neurotransmitters, such as dopamine and epinephrine, which improve mental alertness and provide you with more energy, according to Middle Tennessee State University. Eat high-protein foods, including meat, poultry, fish and dairy products, when you need a boost for mental or physical tasks. High-protein foods also help advance the amino acid cysteine that converts into a powerful antioxidant, glutathione, which may protect you from cell damage, cancer and heart disease.
Carbohydrates and Relaxation
Carbohydrate-rich foods help your body enhance the effectiveness of the amino acid tryptophan to provide you with relaxation. Carbohydrates release insulin into the bloodstream. Insulin clears away most amino acids in the blood, but it leaves tryptophan alone. This allows the amino acid to travel to the brain where it converts to serotonin. Serotonin provides you with a sense of calm and may also help you sleep. Choose carbohydrate foods, such as whole grains, fruit and vegetables, for calming effects or to deal with anxiety. Consuming too many carbohydrates may cause fatigue. You can balance energizing and relaxing effects by selecting protein foods that also contain tryptophan, including cheese, chicken, turkey, eggs, fish, milk and peanut butter.
Heart Healthy Fish
Omega-3 fatty acids may protect your from heart disease. Rich sources of omega-3s come from fish, including tuna, mackerel, salmon, sardines, herring and halibut. Eskimos in the Canadian Arctic and Greenland regions consume a high amount of fish with omega-3s that could explain their healthy cholesterol and triglyceride levels, according to the University of Maryland Medical Center. They tend to have high HDL cholesterol levels. HDL, called the "good" cholesterol, helps clean the bloodstream of excess bad cholesterol. The diet may also decrease their triglycerides, fats in the blood. Excess triglycerides can increase the risk of heart disease. You can also get omega-3s from walnuts, flaxseeds, soybeans and canola, flaxseed, walnut and soybean oils.
Mood Enhancers
Omega-3 fatty acids may also affect moods and provide protection from mental health disorders. Researchers at Purdue University found that 53 children with attention deficit hyperactivity disorder, also called ADHD, had significantly lower levels of the fatty acids than did 43 control subjects. A study of 30 patients with bipolar disorder revealed that omega-3s provided short-term improvement for the disorder associated with depression and manic behavior, according to researchers at Harvard Medical School. Some studies have shown omega-3s may improve depression symptoms, but others show no effect, according to the University of Maryland Medical Center.
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