Neurotransmitters
carry messages between nerve cells in the brain, affecting your moods
and decisions. The brain chemicals stimulate you, calm you down or help
you to concentrate. Substances in certain foods and drinks can boost
levels of the various neurotransmitters to improve mental conditions.
Nutritional deficiencies can decrease levels of brain chemicals to cause
mood swings or even mental health disorders.
Amino Acids
Amino
acids from protein help build the network in the brain, Franklin
Institute explains. Foods that contain protein break down into amino
acids during digestion. The amino acids enter the bloodstream and
eventually make their way to the brain. Amino acids include tryptophan
and tyrosine. Tryptophan provides you with calming effects when it
reaches the brain. It helps increase serotonin, a neurotransmitter that
promotes relaxation and sleep. Tyrosine brings about energy and
alertness as it crosses the barrier from the bloodstream to the brain.
Tyrosine increases levels of the neurotransmitters norepinephrine and
dopamine, which motivate and excite you. Whether you act calmly or
energized depends on the amount of these amino acids that enter the
brain.
Protein and Carbohydrates
Consuming
high-protein foods, such as fish, meat, poultry, cheese, yogurt and
eggs, provides the blood-brain pathway with tyrosine for energy and
alertness. Carbohydrates, such as bread, pasta and potatoes, help
tryptophan on its path to the brain. Carbohydrates cause the release of
insulin in the bloodstream. Insulin leaves tryptophan alone while
clearing away other amino acids, according to Middle Tennessee State
University. Poultry and cheese also contain tryptophan. Effects may
depend on the amount of amino acids that reach the brain. Other food
sources of tryptophan include bananas, oats, soy, nuts and peanut
butter.
Juice and Milk
Fruit
juices contain folic acid, which helps raise serotonin levels. Folic
acid deficiencies have been found in patients with depression. Fruits
and green vegetables contain folic acid as well and may help improve
moods. Only small amounts of folic acid are needed to lift moods. A
glass of orange juice may alleviate depressive moods. Milk contains some
protein and a high amount of carbohydrates. Milk also contains
tryptophan to improve moods and provide a relaxing effect.
Balancing Levels
Try
to consume carbohydrates and protein separately for the best results.
Eating protein foods, such as meat or fish, will help you if you need
energy. However, having carbohydrate-rich bread or pasta in the same
meal could lose some energetic effects. Meats, yogurt or eggs may
provide you with a jump-start for a morning breakfast while going
lightly on bread. Breads, pasta, rice and potatoes may work better later
in the day for relaxation.
KEEP YOU BRAIN HEALTHY. KEEP YOUR FAMILY HEALTHY. EAT THE RIGHT FOOD FOR YOUR BRAIN
References
- Franklin Institute: Nourish --- Proteins
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- MayoClinic.com: Coping with Anxiety -- Can Diet Make a Difference?
