Neurotransmitters regulate your emotional and physical responses to determine your moods and behavior. If you feel agitated, moody, fatigued or anxious, your neurotransmitters may need some help through your diet. The foods you eat release amino acids that nourish certain neurotransmitters, which cause reactions in your mind and body. Neurotransmitters provide you with a wide range of emotions, including excitement, motivation, concentration and relaxation.
Energy Foods
Protein foods provide you with energy. Protein breaks down into amino acids during digestion. The amino acid tyrosine plays an important role in energizing you. Tyrosine enters the bloodstream and moves on a pathway to the brain where it increases production of neurotransmitters, including dopamine, norepinephrine and epinephrine. These neurotransmitters improve your mental alertness and energy, according to Middle Tennessee State University. This helps when you need to enhance your abilities in mental or physical tasks. High-protein foods include meat, poultry, fish, eggs and other dairy products.
Serotonin
Energizing foods may interfere with your ability to relax at times. Carbohydrates help increase levels of the neurotransmitter serotonin. Serotonin helps you relax and improves sleep. The brain chemical also reduces pain by traveling to the area of an injury. Carbohydrates work on serotonin levels by releasing insulin into the bloodstream, according to Psych Central. Insulin clears away amino acids so they absorb into the body, but leaves the amino acid tryptophan alone. The other amino acids often crowd out tryptophan on the pathway to the brain. Insulin from carbohydrates allows tryptophan to travel to the brain and convert to serotonin.
Carbohydrate and Tryptophan Foods
Eat plenty of fruits, vegetables and whole grains, such as bread, pasta, cereal, rice and oatmeal, if you desire calming effects from carbohydrates. Sometimes, consuming too many carbohydrates may bring on fatigue when you just want to relax. Certain protein foods, such as milk, cheese, poultry, nuts and peanut butter, also contain tryptophan, which may help when you need a dose of energy along with a calm feeling. Carbohydrates and tryptophan foods help combat anxiety, MayoClinic.com notes.
Balancing Meals
Balancing your food intake with a wide range of amino acids helps you throughout the day. A protein breakfast gives you the boost you need to start your morning. At lunch, you might prefer a balance of protein and carbohydrates, such as a turkey sandwich with whole-grain bread. Carbohydrates work well in the evening or as a snack before bedtime for relaxation and better sleep. An imbalance in amino acids can cause nutritional and emotional changes. Pay attention to your moods and the foods you eat. You can get your desired effects by adjusting your intake of carbohydrates and protein.
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