Like a computer, the human brain requires proper input for it to function appropriately. Since the brain is a biological organ, this input consists of vitamins, minerals and other nutrients that contribute to cellular growth and biochemical communication. Fortunately, nature is rich in healthy foods that help the brain compute with mechanical efficiency.
Acetylcholine-Rich Foods
Acetylcholine is a chemical compound/neurotransmitter found in the peripheral, autonomic and central nervous system. More specifically, it operates the motor division of the somatic nervous system, which is the part of the brain that allows people to move by activating muscle contraction. Acetylcholine also plays a role in memory and rapid eye movement (REM) sleep patterns.
Foods that contain high levels of acetylcholine are peanuts, cabbage, liver, milk, egg yolks, cheese, broccoli and cauliflower. Notably, many of these foods also contain high levels of protein. Because protein is the key element used by the human body to produce tissues, nerves and neurotransmitters, it is an essential ingredient for optimal brain growth and performance.
Dopamine-Rich Foods
The neurotransmitter dopamine, is produced in the hypothalamus, substantia nigra and ventral tegmental areas of the brain. Whereas dopamine has a significant effect upon motivation, attention and learning, its most pronounced impact is in the area of cognition. Dopamine controls the flow of information from other areas of the brain into the frontal lobe, where higher mental functions such as discernment, discretion, social functioning and long-term memory reside. Abnormally high levels of dopamine evoke euphoria and manic states.
Apples, an excellent source of dopamine, contain the compound quercetin, which protects against neurodegenerative disorders. Bananas contain tyrosine, an amino acid that neurons use to create norepinephrine and dopamine. Fish also contain fatty acids and trace nutrients the brain needs to create dopamine. The myelin sheath, which is 75 percent fat, covers and protects brain cells. Omega-3 fatty acids also act as messengers and play a key role in regulating memory. Low IQ, dyslexia and learning disabilities have been linked to omega-3 deficiencies.
Serotonin-Rich Foods
Serotonin is a monoamine neurotransmitter produced in enterochromaffin cells and serotonergic neurons in the central nervous system. Besides regulating pain and pleasure, sexual drive and the "fight or flight" response, serotonin affects mood. Abnormally low levels of serotonin produce numerous detrimental mental conditions, including depression, anxiety, obsessions and compulsions. Men have more serotonin in their synaptic gap, reducing their risk factor for these conditions.
When it comes to regulating mood, eating a meal high in carbohydrates enhances tryptophan absorption, leading to a greater production of serotonin in the brain. Foods high in carbohydrates include rice, beans, nuts, certain meats, potatoes, pasta and candy. Consuming high levels of carbohydrates usually has an instant effect on serotonin and mood, as evidenced by relaxation and sleepiness after a big meal. However, meals too high in protein may actually inhibit serotonin production.
