WHAT TO EAT FOR MOOD ENHANCEMENT

CARBOHYDRATES:  Eating carbohydrate gives a calming feeling and reduces anxiety.  Carbohydrate intake increases insulin secretion which increases the tryptophan uptake into the brain for serotonin synthesis and decreases depression!

If you want to unwind, eat those carbs.  Carbohydrates trigger the amino acid tryptophan to get into the brain to make serotonin.  Serotonin causes drowsiness, calmness, and reduces pain sensitivity.  Women are more sensitive to serotonin than men.  In men, serotonin causes calmness, and in women - drowsiness.  Some other affects include slowed reaction time and impaired concentration.  Foods with simple carbohydrates such as sucrose or table sugar will increase the effects of serotonin the most.  Fruits, which contain carbohydrate in the form of fructose are less effective than foods containing sugar, because the fructose is converted to glucose and stored as glycogen in the liver.  Complex carbohydrates such as grains, pasta, bread, and potatoes contain a small amount of protein that may limit the effects of the carbohydrate in producing that drowsy feeling. Combining fat with carbohydrate triples the time for serotonin release to take affect and you may end up eating more. 

Serotonin levels usually peak 30-60 minutes after eating.  You only need 1 1/2 ounce of carbohydrate to get the chemical reaction going to create serotonin.  Foods that contain sugar alcohols such as mannitol, sorbitol, and xylitol will not produce the feelings because they are not absorbed the same.  You cannot take tryptophan in the form of pills.  This won’t work.  You do need B6 for the conversion of tryptophan into serotonin.    Foods that contain B6 include baked or boiled potatoes (include skin), chicken, navy beans, bananas, soybeans, salmon, watermelon, tuna, steak, and sunflower seeds.

Foods that contain protein increase the brain’s uptake of tyrosine which increases the neurotransmitters dopamine and norepinephrine which increases alertness, quick thinking, and long term memory. This also buffers the effects of stress.  All you need is 3-4 ounces of protein and it can be animal or vegetable.  Leaner proteins are actually better because the fat inhibits the absorption of tyrosine.  You need the vitamins B6 and C for the chemical reaction that turns tyrosine into dopamine and norepinephrine.

Choline is needed for memory and cognition.  Lecithin is the precursor to choline.  To increase choline production, eat more oatmeal, lamb, rice, legumes, fish, cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and cabbage, as well as eggs (limit to 4 per week), peanuts, and soy.

Chocolate contains phenylethylamine which causes an endorphin release, and also decreases depression and anxiety.  Chocolate contains 50% sugar and 50% fat.  It may be the only food that directly produces endorphins.  But, to get this response you only need 1/2 oz. or 1 Hershey Kiss.  The feelings lasts 45 minutes to 1 hour after ingestion.  So - count your Kisses!