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Foods That Increase Dopamine

Understand that foods dont contain dopamine, but they may contain amino
acid ingredients that stimulate the production of dopamine in your brain (e.g.
tyrosine). By eating foods rich in tyrosine, your brain will be able to synthesize
the neurotransmitter dopamine. Also it is important to understand that
certain foods provide a surge of short-term dopamine (e.g. a rush), but cause a
dopamine crash over the long-term (this should be avoided). If you are
interested in other neurotransmitters, be sure to check out the article Foods
that Increase Serotonin.

Proteins
Eating protein is a great way to elicit dopamine production in the brain. Many
proteins contain the amino acids that your brain needs in order to create
dopamine. For the highest quality sources, be sure to eat grass-fed meats and
wild-caught fish.

Beef: Various types of beef will provide you with enough tyrosine
increase dopamine levels.

Cheese: Eating cheese can provide you with the amino acid tyrosine,
which helps you create dopamine. As an alternative to standard types of
cheese, many people like to eat cottage cheese because it has lower fat.

Chicken: An ounce of breast meat chicken is estimated to contain


nearly 1500 mg of tyrosine.

Eggs: If you eat eggs, youre getting tyrosine. A raw, fresh egg white
alone contains an estimated 1900 mg of tyrosine. Plus eggs provide the
added benefit of choline, which is necessary for optimal
neurotransmission.

Fish: You may want to consider eating fatty fish (particularly wildcaught fish) as a way to boost your dopamine levels. Fish contain omega-3
fatty acids (DHA and EPA) which have been shown to elevate dopamine
levels in the brain. Examples of fish to consider include: halibut, salmon,

striped bass, rainbow trout, tuna, and sardines. mackerel, salmon, striped
bass, rainbow trout, halibut, tuna, and sardines.

Turkey: Weve all heard that turkey contains tryptophan (a precursor


to serotonin), but many people dont know that it also contains sufficient
tyrosine to increase dopamine.
Proteins are good stable sources of amino acids and will facilitate healthy
dopamine levels in the brain. By eating some source of protein, youll be
giving your brain some of the necessary amino acids to synthesize
dopamine.

Vegetables
Many veggies will also help aid in the process of dopamine production as a
result of their folate contents and other antioxidants. All folate-rich veggies
like broccoli, spinach, and cauliflower can increase dopamine, and
antioxidants within veggies have potential to decrease free radicals, which
could detrimentally affect dopamine levels.

Artichokes

Avocados

Beets

Black beans

Broccoli

Cauliflower

Chickpeas

Kale

Lentils

Spinach

Many of these vegetables will provide you with folate, but one vegetable that
may have other mood boosting properties is that of red beets. Red beets
contain betaine which has been suggested to regulate levels of
neurotransmitters, which may help improve mood. Beets also contain
tyrosine, so they pack a double-punch in terms of raising dopamine and
improving mood.

Fruits
Many fruits are also high in the amino acid tyrosine, which can help increase
your levels of dopamine. In addition to tyrosine contents, fruits contain
antioxidants that help prevent dopaminergic damage as a result of free
radicals.

Apples: Eating apples is associated with increases in the antioxidant


known as quercitin. This antioxidant has been associated with
neuroprotective effects and generation of dopamine. In fact part of the way
quercitin may protect the brain is by preventing dopamine loss.

Bananas: If you eat ripe bananas, you may be getting more tyrosine.
Some sources have suggested that the riper the banana, the greater the
tyrosine contents. Overripe bananas may not be an ideal option simply due
to the fact that they are more likely to be sweeter, thus triggering an
insulin spike.

Blueberries

Papaya

Prunes

Strawberries

Watermelons: Oddly enough the juice of watermelons has been


thought to increase levels of dopamine. It is also packed with various
vitamins including: A, B6, and C. The vitamins it contains may help reduce
free radicals and ensure that dopaminergic functions are healthy.

Note: There are likely plenty of other fruits that stimulate dopamine
production that werent mentioned here. This is by no means a fully extensive
list of fruits, just some of the ones that are most talked about in relationship to
increasing dopamine.

Miscellaneous
In addition to proteins, vegetables, and fruits, there are other substances
associated with a healthy release of dopamine. These include things like
herbal supplements, beverages, oils, and nuts.

Ginkgo Biloba: Many people believe that gingko biloba works as a


cognitive enhancer. In part it may help boost cognitive function as a result
of increasing levels of dopamine.

Ginseng: There is some evidence that panax ginseng acts on the


brains dopaminergic system. Research suggests that including ginseng in
the diet may increase extracellular concentrations of dopamine.

Green tea: If youre not a big coffee drinker, green tea is the way to go.
It contains antioxidants that promote physical and mental health. The
polyphenols as well as L-theanine within green tea are associated with
increasing dopamine.

Nuts / Seeds: If you like eating nuts and/or seeds, consider having
some raw almonds, sesame seeds, or pumpkin seeds these have all been
suggested to help maintain sufficient dopamine levels.

Oregano oil: Consuming oregano oil means that youre getting


carvacrol a component that interacts with your brains dopamine system
to make you feel good. It may help maintain sufficient levels of dopamine
in the brain.

Spirulina: One of the richest sources of tyrosine comes from spirulina,


a common dietary supplement. It is considered an aquaculture food that is
safe for human consumption.

Turmeric: The active ingredient in the spice turmeric, called


curcumin is known to cross the blood-brain barrier and increase levels of
neurotransmitters including dopamine.

Wheat: If youre sensitive to the effects of gluten, youll probably want


to steer clear from wheat products. However, wheat does contain
phenylalanine an amino acid that triggers the release of dopamine.
Phenylalanine is known to get converted into tyrosine, and finally
dopamine.

Foods that may reduce dopamine over


the long-term

Eating certain foods give us a temporary rush of dopamine, followed by


depletion of levels. These tend to be foods that give us similar pleasure to
doing drugs. A temporary high or delicious taste, followed by a long-term
crash in performance. An extreme comparison would be cookies to stimulant
drugs. They give us a temporary surge of energy and dopamine, but it quickly
subsides and our performance is worse in the long-term.

Additives: Many additives in food exist to trick your brain into


thinking that theyre healthy. In reality, these additives mask the true
nutritional quality of the food and exist to get you to eat more. These
substances may trigger a short-term spike of dopamine, followed by a
crash (lower than baseline).

Artificial sweeteners: Various artificial sweeteners like aspartame


have similar effects to sugar in that they are addictive and should be
avoided. They may give you that surge of dopamine just like sugar and
before you realize it, youre hooked on the aspartame like a drug. This is
why many people have such a tough time with Aspartame withdrawal.

Junk foods: Any simple carbohydrates should be avoided if your goal


is to increase dopamine over the long-term. An example of a simple
carbohydrate would be various types of store bought cookies. Many of
these foods have similar effects in the brain to powerful drugs like cocaine.
(Read:Oreos as Addictive as Cocaine).

Sugars: Foods that are high in sugar can provide a short-term release
of dopamine and an energy buzz. The problem is that over the long-term,
dopamine may actually get depleted from excessive sugar consumption.
Although sugar provides a short-term dopamine spike, it may not be
beneficial for the long-term. If you dont think of excessive sugar as a drug,
just read some symptoms associated with Sugar withdrawal.

Will eating certain foods really boost


your dopamine levels?
In theory, eating foods highest in tyrosine should help your brain synthesize
more dopamine, leading to a greater amount. The brain is more complex than
simply raising levels of dopamine from your diet. There are many other factors

to consider when eating foods such as: whether they can trigger inflammation,
whether they make you gain weight, feel weaker, or mess with your blood
sugars.
Eating certain foods may give you a short-term dopamine rush, followed by a
crash (e.g. sugar) and should be avoided. Other foods like green leafy
vegetables along with grass-fed beef and a cup of green tea should help boost
dopamine production in a stable way. Keep in mind that raising dopamine
with your diet probably wont fix psychiatric conditions that commonly benefit
from increased dopamine like ADHD.
However, eating the right foods to help your brain synthesize dopamine could
result in noticeable improvements in cognitive function and performance. A
dopaminergic diet for depression or cognitive function probably wont cure
any psychiatric condition, but it can help minimize certain symptoms. Dont
expect a dopamine diet to solve all of your problems, but keep in mind that
eating the right foods should help give you the best chance of experiencing
healthy neurotransmission and brain activity.
What foods do you believe help raise dopamine?
If youve experimented with eating various foods and have had your
neurotransmitter levels tested, feel free to share the specific dietary choices
you believe increased your dopamine the most. It is pretty difficult to verify
how much diet affects dopamine levels, but we do know that getting enough
tyrosine will influence the amount of dopamine that our body produces.
Theoretically the foods that contain the highest density of tyrosine should
increase dopamine the most.

How to Increase Dopamine Levels Through Foods and


Activity
But, how can you boost dopamine levels naturally? Since
dopamine is synthesized from tyrosine, you can simply
consume foods rich in tyrosine to boost dopamine production.
Certain foods help balance dopamine levels, including:

Fish Evidence suggest Omega 3 fats may be linked to


dopamine production
Eggs Contains tyrosine
Spirulina Contains tyrosine
Red beets Contain betaine, acting as an antidepressant,
and tyrosine
Apples Contain quercetin, to prevent neurodegeneration
and boost dopamine
Kale Rich in folate, to trigger dopamine production
Oregano Oil Has promising effects on mood swings
and cravings by increasing dopamine levels
Bananas Including the amino acid tyrosine, which
boosts dopamine
Strawberries and blueberries Include tyrosine, like
bananas
Green tea Contains polyphenols, good for brain and
heart function, as well as dopamine production
Herbs like ginkgo biloba, nettles, dandelion, and ginseng

Increase Dopamine with Your Diet


Below is a list of foods that contain the right amino acids or antioxidants to
stimulate dopamine production in your brain:

1. Protein Foods: High in amino acids, eating proteins will help


trigger dopamine production and stimulate your metabolism. Eggs,
fish, poultry and red meat are all rich in protein. Fish has the added
benefit of being high in Omega 3 fats, which contributes to brain
function. Try to buy organic versions that are free from antibiotics,
hormones and pesticides.

2. Folate Rich Foods: Folate also helps produce dopamine. Leafy


greens, broccoli and cauliflower are all vegetables high in folate. Eating
them raw gives you adequate amounts of the nutrient. Lentils,
chickpeas, black beans, and papaya also contain folate.

3. Fruits High in Amino Acids: Bananas, blueberries, strawberries


and prunes all contain an amino acid called tyrosine. Tyrosine prompts

dopamine production in your brain.

4. Red Beets: Red beets are rich in the amino acid, betaine. Because
it works as a kind of anti-depressant, betaine not only helps dopamine
production but also gives your morale an added boost.

5. Apples: High in the antioxidant quercitin, apples can prevent


neurodegenerative diseases as well as stimulate dopamine.

6. Watermelon Juice: A great source of Vitamin B-6, watermelon


juice also helps produce dopamine.

Foods That Increase Your Dopamine


And Norepinephrine Naturally!
What we eat affects the formation of neurotransmitters,
and some diet-related neurotransmitters have a significant
affect on our mood, our appetite and our cravings.
This in turn causes the brain to communicate in the form of an impulse (craving for certain
foods) the need for certain neurotransmitters that it requires to restore balance.
While many other factors influence the level of these chemicals, such as hormones,
heredity, drugs, and alcohol, three neurotransmittersdopamine, norepinephrine, and
serotoninhave been studied in relation to food, and this research has shown that
neurotransmitters are produced in the brain from components of certain foods.
When our body has enough Dopamine we're blessed with feelings of bliss and pleasure,
euphoric, appetite control, controlled motor movements, and we feel focused.
When we are low in Dopamine we feel no pleasure, our world looks colorless, we have an
inability to "love", and we have no remorse about personal behavior.
The brain cells which "manufacture" dopamine use l-phenylalanine as a "raw material"
(precursor.) Phenylanine is an essential amino acid found in the brain and blood plasma
that can convert in the body to tyrosine, which in turn is used to synthesize dopamine.
Sources of phenylanine are high-protein foods such as meat, cottage cheese, and wheat
germ.
10 Foods That Help To Increase
Dopamine And Norepinephrine Naturally!
Apples: A compound found in apples called "quercetin' is an antioxidant that studies have
shown may not only help in the prevention of cancer but may also play an important role
in the prevention of neurodegenerative disorders.
There may be something to that old saying, "An apple a day keeps the doctor away . . ."
Banana: A banana is a good source of tyrosine. Tyrosine is the amino acid neurons turn
into norepinephrine and dopamine. Norepinephrine and dopamine are excitatory

neurotransmitters that are important in motivation, alertness, concentration and memory.


Beets: Betaine, an amino acid naturally present in certain vegetables, particularly beetroot
(beets), is an antidepressant of the first order. Betaine acts as a stimulant for the
production of SAM-e (S-adenoslmethionine). The body cannot do without SAM-e, which it
produces.
SAM-e is directly related to the production of certain hormones, such as dopamine and
serotonin. Dopamine is responsible for feelings of well-being and pleasure.
Chicken: Chicken, like eggs, contains complete protein that increases levels of the
excitatory neurotransmitters norepinephrine and dopamine. Chicken is also a good
source of coenzyme Q10 (Co Q10), which increases the energy generating potential of
neurons.
Cheese: Cheese is a well known protein food . . . Protein provides amino acids, which
help produce dopamine and norepinephrine.
Cottage Cheese: One of the must eat foods on every experts list, cottage cheese is
recommended as a substitute for other soft cheeses and dairy products. Cottage cheese
provides the protein that can help boost mood and energy levels, without some of the fat
of hard cheeses.
Eggs: Research from the University of California, Berkeley suggests that people who
suffer from depression have low amount of serotonin, norepinephrine and dopamine in
their brains. One natural antidepressant is to increase dopamine by eating protein-rich
foods. such as eggs for this purpose, because they are versatile and appeal to some
people who choose not to eat meat.
Fish: Omega-3 fatty acids are found in seafood, especially mackerel, salmon, striped
bass, rainbow trout, halibut, tuna, and sardines.
These fatty acids may have many jobs in the body, including a possible role in the
production of neurotransmitters. Fish have easily digestible protein, many trace nutrients,
high quality essential fatty acids, low cholesterol levels and low saturated fat levels.
French scientists have shown that rats deficient in omega-3 fatty acids had more
receptors for the neurotransmitter serotonin and a corresponding decrease in dopamine
in the frontal cortex.
Watermelon: Watermelon juice is fat free and loaded with vitamins A, B6, and C! Vitamin
B6 is used by the body to manufacture neurotransmitters such as serotonin, melatonin,
and dopamine. Vitamin C also enhances the immune system while protecting the body
from free radicals.
Wheat Germ: Wheat Germ is a good source of Phenylalanine. Phenylalanine is an
essential amino acid found in the brain and blood plasma that can convert in the body to
tyrosine, which in turn is used to synthesize dopamine.
A healthly, balanced diet is rich in whole natural and unprocessed foods. It is especially
high in plant foods, such as fruits, vegetables, grains, beans, seeds and nuts. Fruits are
vegetables are rich in fiber, vitamins, minerals, antioxidants that protect the body cells
from damaging. They also help raise serotonin levels in the brain.
Beans and legumes are rich in protein and are healthful boosters of both dopamine and
norepinephrine. Also, Protein Meat, Milk, Eggs, Cheese, fish and other seafood are very
healthy, high-protein, dopamine-and-norepinephrine-booster food.

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