Research has shown that certain foods alter mood by influencing the level of brain chemicals called neurotransmitters. Three neurotransmitters, dopamine, norepinephrine and serotonin, are produced in the brain from the components of certain foods. People are more alert when their brains are producing dopamine and norepinephrine. Serotonin production is linked to a positive mood of calm and reduced anxiety. These are top foods that can improve mood.
Dark Chocolate
Dark chocolate boosts brain levels of endorphins, which are natural opiates, and serotonin, which acts as a natural mood altering chemical. An imbalance in serotonin levels is believed to trigger depression. Commonly prescribed anti-depressant drugs are designed to boost serotonin levels. To gain the maximum health benefits of dark chocolate without a caloric overload, stick to the recommendation of one ounce a day.
Turkey
Turkey is just one of several foods that contain tryptophan, which is an essential amino acid. It has two important functions. A small amount is converted by the liver into niacin or vitamin B3. Its main role is in protein synthesis. Tryptophan reduces anxiety levels and restores a sense of well-being. It is a precursor to serotonin and has the ability to raise serotonin levels. It is effective in treating insomnia, depression and anxiety.
Tuna
Tuna is a good source of protein and omega-3-fatty acids which have the added benefit of being a mood booster. The omega-3 found in oily fish such as tuna is essential for optimum brain function. If concern regarding mercury levels in tuna restricts your consumption of fish, consider fish oil capsules.
Spinach
Low levels of folic acid have been linked to depression and mood disorders. As a brain food, folic acid regulates mood and sleep patterns, especially in the elderly. Green leafy vegetables, like spinach are a good source of folic acid. Eating fresh spinach is better than eating cooked spinach because heat destroys folic acid.
Milk
Milk, either whole, reduced fat or skimmed, is a good source of vitamin B12. The nervous system needs vitamin B12 to synthesize serotonin. Some researchers think that getting enough vitamin B12 may prevent depression. The Recommended Daily Allowance for anyone over the age of 14 years old is 2.4 mcg daily. An 8-ounce serving of milk contains 0.9 mcg of vitamin B12. Milk contains whey, a protein that has been shown to decrease anxiety and frustration.
Tomatoes
Tomatoes are a rich source of glutamic acid, which is an amino acid, neurotransmitter and an important element in the synthesis of gamma-aminobutynic acid. More attention is directed at the role of glutamic acid in improving mental capacity and the treatment of depression.
Steel-cut Oats
Oatmeal made from steel-cut oats takes longer to cook than rolled oats, but the health benefits obtained are worth the time. Steel-cut oats are the whole oat grain. Unrefined grain is a good source of complex carbohydrates that have a low glycemic index. Eating whole grains produces a calming effect, maintain a balance in blood sugar levels and reduce the release of stress hormones.
Bananas
Bananas stimulate the release of dopamine and endorphins which together produce a sense of calm. They also contain that essential amino acid, tryptophan, which boosts the body’s serotonin levels. According to Caroline Longmore, author of the book, “The Serotonin Secret”, to feel happy and calm, enjoy a banana four times a week.
Green Tea
Green tea contains polyphenols, which are antioxidants that boost the availability of dopamine in the brain. Green tea enhances memory and focus, maintains a positive mood and helps you relax.
Sunflower Seeds
Sunflower seeds are a good source of protein, vitamin E, beneficial fat and tryptophan. The brain converts tryptophan to serotonin. This is the natural way to relieve mild depression and insomnia.