Answer by Connie b. Dellobuono:
Brain foods that help in the production of serotonin and dopamine (both neurotransmitters contribute to feelings of well-being and happiness) are:
Serotonin rich:
Foods High in L-tryptophan: Turkey, duck, peanuts, legumes, dairy products including cheese and milk, chickpeas, almonds, pine nuts, pistachios, Brazil nuts, pecans, hazelnuts, cashew, macadamia nuts, walnuts, whole grains, brown rice, pineapple, figs, avocado, spinach, potatoes, radish, beets, blue-green algae, bananas, fennel, soy products including tofu, tempeh, soy milk, miso and natto.
Foods High in Omega-3 Fatty Acids: Flax seeds and oil, chia seeds, hem seeds and oil, walnuts, fatty fish including sardines and mackerel.
Foods High in Glutathione: Garlic, walnuts, squash, potatoes, carrots, asparagus, okra, spinach, broccoli, purslane, apples, avocados, tomatoes, and grapefruit.
Iron-rich Foods: Spinach, organic, grass-fed beef, collards, bok-choy, kale, swiss chard, broccoli, lettuce, seeds, nuts, sprouts, and dried fruits.
Magnesium-rich Foods: Eggs, milk, leafy greens, seaweed, cacao, bananas, orange, peanuts, tree nuts, corn, whole grains, cheese, milk and white fish.
Calcium-rich Foods: Salmon, sardines, cheese, yoghurt, skimmed milk, eggs, soy, sesame seeds, artichoke, dried figs, green leafy vegetables, watercress, soy products, cabbage, peanuts, tree nuts, pumpkin seeds, lima beans, peas, orange, kelp, grapes, strawberries, avocado and kiwi.
Zinc-rich Foods: Nuts, pumpkin seeds, wheat germ, sunflower seeds, parsley, oatmeal, steak, oysters, and egg yolk.
Vitamin B3-rich Foods: Cheese, lean meat, whole grains, chest nuts, artichoke, tree nuts, lima beans, broccoli, potatoes, mushrooms, watermelon, squash, sweet potatoes, bananas, peaches, cantaloupe, avocado, and brewer’s/nutritional yeast.
Vitamin B6-rich Foods: Bananas, wheat germ, avocado, watermelon, carrots, Brussels sprouts, potatoes, beans, whole grains, green leafy vegetables, fish, chicken.
Folate-rich Foods:
Black-eyed peas, wheat germ, tree nuts, peanuts, orange, bananas, strawberries, kiwi, cantaloupe, avocado, blackberries, bananas, dark green vegetables, tomatoes, green bell pepper, asparagus, liver and carrots.
Vitamin C-rich Foods:
Cabbage, cauliflower, potatoes, sweet peppers, guava, black currants, strawberries, acerola cherries, goji berries, mango, raw cacao, parsley, nettle, camu-camu, dark green vegetables (leafy and cruciferous) and citrus fruits such as orange, grapefruit, and lemon.
Dopamine rich:
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
