Foods that increase dopamine levels
Dopamine is a neurotransmitter hormone synthesized by brain cells. Its main role is the regulation of muscle contractions. Dopamine deficiency causes involuntary movements of body parts - muscle tremors, which can ultimately lead to the development of Parkinson's disease.
In addition, a lack of this hormone can cause depression, since dopamine is involved in the regulation of the pleasure center. With an insufficient level of the neurotransmitter, a person loses interest in life, can acquire caffeine, alcohol or even drug addiction.
How to raise dopamine levels?
To produce enough dopamine, the following substances are needed:
- Amino acids,
- Antioxidants,
- Vitamins,
- Micro and macro elements,
- Unsaturated fatty acids (Omega-3).
Amino acids
The brain uses amino acids as building blocks for dopamine synthesis. These substances are an integral part of proteins, therefore, food should contain a sufficient amount of complete proteins. It is known that the amino acid tyrosine plays an important role in the formation of the hormone.
Many fruits and berries are rich in this compound, in particular:
- Blueberries,
- Strawberry,
- Dried fruits (especially prunes),
- Bananas.
You also need an adequate supply of betaine, an amino acid found in red beets.
Antioxidants
The next group of compounds involved in brain function and dopamine production are antioxidants. They reduce the negative effect of free radicals on nerve cells and are actively used in the treatment of neurological disorders, which include Parkinson's disease. Antioxidants are found in fresh vegetables and fruits. For example, quercetin, which is one of the strongest antioxidants, is found in large quantities in apples. Green tea is a source of polyphenols, which also reduce free radicals in nerve tissue.
Vitamins and macronutrients that increase dopamine levels
Vitamin B6, along with folic acid, are a kind of catalysts in the synthesis of a neurotransmitter.
To replenish their supply, it is necessary to eat the following foods more often:
- Pistachios,
- Sunflower seeds,
- Fruits (avocado, mango, oranges),
- Spinach,
- Asparagus,
- Legumes (especially lentils and beans)
In order for the brain to produce the right amount of dopamine, some minerals are needed. Magnesium plays a special role in this process. In addition, it is involved in the relaxation of muscle fibers, and its lack leads to cramps and muscle spasms. These phenomena are common symptoms of Parkinson's disease.
To provide the body with magnesium, you should include in the diet:
- Nuts,
- Whole grains,
- Legumes,
- Dark leafy fresh vegetables.
Also, the production of dopamine is stimulated by some medicinal herbs - ginseng, dandelion, peppermint. They can be used in the form of decoctions and infusions.
On the subject: Medicines for Parkinson's disease
Omega-3
Omega-3 unsaturated fatty acids are essential for the human body. They are involved in the work of the brain, help increase dopamine activity.
Foods that are rich in polyunsaturated fatty acids are:
- Fish (especially salmon),
- Walnuts,
- Brussels sprouts and cauliflower.
Adequate dietary intake of omega-3 fatty acids can help reduce the symptoms of Parkinson's disease and some other movement disorders.
Thus, dopamine is one of the most important neurotransmitters, and its deficiency leads to serious neurological diseases. To prevent their development, and at the same time to improve your mood, you need to monitor your diet and often eat the foods mentioned above.
Author of the article: Sokov Andrey Vladimirovich | Neurologist
Education: In 2005 completed an internship at the IM Sechenov First Moscow State Medical University and received a diploma in Neurology. In 2009, completed postgraduate studies in the specialty "Nervous diseases".
