Dopamine: 12 Natural Foods That Increase Dopamine Hormone
Dopamine is a naturally occurring substance in our body. Having an ideal level of dopamine is essential for a quality and healthy life. So what is dopamine and why is it so important to our body? Everything about dopamine with all its details from A to Z is waiting for you in this article.
What is Dopamine?
- Dopamine is a chemical that occurs naturally in our bodies. It is responsible for signal transmission between brain nerve cells known as neurons.
- It has a key role in controlling emotional reactions and actions. It sends the signals of all these reactions and actions to the brain.
- Dopamine deficiency can lead to many problems, including depression and Parkinson’s disease.
- It is very important to keep the dopamine level in balance for mental and physical health.
- In the case of dopamine deficiency, drugs containing dopamine are usually recommended by the physician. Some foods can naturally increase dopamine levels thanks to the components they contain. In addition, activities such as meditation and exercise increase dopamine levels.
- High dopamine levels are also not desirable. It can cause disorders such as schizophrenia.
- In such cases, antidepressant drugs are prescribed to suppress dopamine.
What Does Dopamine Do?
Dopamine, which has different functions, plays a key role in many functions of our body. The answer to the question of what dopamine does can be summarized as follows:
- It takes part in the organization of the thought system. It directly affects perception.
- It has effects on attention and focus.
- It has a direct impact on creativity.
- It affects learning ability and memory.
- It helps to provide movement coordination.
- It manages stress and excitement.
- It has significant effects on mood and emotion control.
- Caffeine has an effect on the development of drug, alcohol and similar addictions.
12 Natural Foods That Increase Dopamine Hormone
1) Dark Chocolate
- We start our list of dopamine-containing foods with dark chocolate.
- Dark chocolate is often on the agenda with its ability to increase dopamine levels. This is because of its phenylalanine content.
- Phenylalanine is an amino acid that plays an important role in dopamine production
- Eating an apple a day is enough to provide the dopamine boost our body needs. Because apples contain quercetin and polyphenols.
- Quercetin supports dopamine production.
- Polyphenol is a powerful antioxidant and prevents dopamine cells from being damaged. So to speak, it protects dopamine cells.
- Banana is one of the foods that make you feel good with its tyrosine content.
- Tyrosine is a type of amino acid. It increases the level of dopamine in the body by stimulating the production.
- Small and ripe bananas have higher tyrosine content
- Strawberry, a fruit rich in vitamin C, fights free radicals in the brain. This removes barriers to accessing dopamine.
- In addition, strawberry contains ellajitanins and anthocyanins, which protect dopamine cells from damage.
- One of the food sources that supports the production of dopamine with the trizone in its content is watermelon.
- In addition to trizone, watermelon is also rich in vitamin B6.
- Vitamin B6 helps maintain dopamine levels.
- 2-3 slices of watermelon that you will consume daily during the season can make you feel good.
- According to a study published in 2006, blueberry extract prevents oxidative stress related to certain areas of the brain. This removes barriers to the stimulation of dopamine.
- The flavonoid in blueberry controls dopamine secretions in the brain.
- You can increase dopamine levels by adding blueberries to your daily diet.
- Eggs are a golden natural resource for dopamine production. Because it contains exactly 9 amino acids that support the production of dopamine.
- You can maintain your dopamine levels by taking care to consume an egg every day.
8) Chicken, Turkey, Lamb and Beef
- One of the best sources of dopamine is the meat of chicken, turkey, lamb and cattle grazing on pastures.
- These foods, which are rich in protein, antioxidants and essential fatty acids, prevent inflammation and improve communication between neurons.
- You can easily obtain these food sources from natural product stores, various internet sites and supermarkets.
- Omega 3 unsaturated fatty acids have a key role in the functioning of the brain.
- Omega 3 unsaturated fatty acids are effective against depression and prevent mood swings.
10) Milk Obtained From Pasture Raised Animals
- Raw milk from cows, goats and sheep grown on pasture is rich in omega 3 fatty acids, CLA and choline. These substances support the production of dopamine by increasing hormone and neurotransmitter functions.
- To increase the dopamine level, you can boil and drink the milk obtained from free-range grazing animals, or you can consume this milk by making yogurt, kefir and cheese.
- Since yogurt, kefir and cheese are fermented foods, they reduce inflammation in the body. It has dozens of health benefits.
- Nuts are rich in selenium, tyrosine, folate, zinc and B vitamins. Nuts, which are at the top of the list of healthy foods, also increase dopamine levels.
- For example, thanks to the phenylalanine amino acid in almonds, dopamine production increases. It is enough to consume 5-6 raw almonds a day to benefit from this miraculous effect.
- Vitamin E in pumpkin seeds also supports dopamine production. It also fights free radicals that damage brain cells.
- Walnuts, on the other hand, increase dopamine thanks to the antioxidants, gamma linoleic acid and omega 3 fatty acids in their content.
12) Red Beets
- Betaine in beets stimulates dopamine production. Betaine is also a type of amino acid.
- You can drink beetroot juice every day or add beets to your salads to improve your mood.
How Is Dopamine Deficiency Diagnosed?
- Dopamine is produced naturally in the body.
- It has an active role in memory and motor skill control.
- It governs our emotional state. It transmits emotions such as happiness, pain, sadness, pleasure to the brain.
- There are several causes of dopamine deficiency. The most common causes are drug use, unhealthy diet, carbohydrate and refined sugar-based diet, insomnia, stress and use of antidepressants.
- Studies have shown that dopamine deficiency is more common in obese people.
- People with dopamine deficiency experience constant boredom.
- His movements are slower than usual.
- He feels chronically tired.
- The mood is turbulent.
- He does not feel energetic even if he has just woken up from sleep. Therefore, he does not want to exercise.
- Muscle cramps and spasms may occur.
- May experience restless legs syndrome.
- Dopamine deficiency can cause muscle weakness and tremors in the body.
- The desire to sleep may increase.
- As the feeling of pleasure decreases, sexual desire and satisfaction may decrease.
Symptoms of dopamine deficiency include:
- Loss of balance and shaking
- Eating disorders
- difficulty swallowing
- Loss of motivation and low energy
- Weight gain or vice versa weight loss
- stiffness in the muscles
- muscle spasm
- Difficulty concentrating, lack of attention
- don’t move slow
- melancholic mood
- A feeling of guilt
- suicidal ideation
If you have symptoms of dopamine deficiency, you should definitely consult a doctor. Your doctor will plan the drug and treatment stages after performing the necessary tests.
What’s Good for Dopamine Deficiency?
If your dopamine level is low, you can do a dopamine diet. Well; Consuming fruits, vegetables, nuts, fermented foods, organic red and white meat by leaving GMO and unhealthy foods aside contributes to the increase of your dopamine levels.
Dopamine deficiency can lead to various diseases. Diseases caused by dopamine deficiency include:
- social phobia
- attention deficit and hyperactivity disorder