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Dopamine is a hormone from the group of neurotransmitters that is 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 become addicted to caffeine, alcohol or even drugs.
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 the synthesis of dopamine. These substances are an integral part of proteins, so the 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:
Blueberry
Strawberry,
Dried fruits (especially prunes),
Bananas.
You also need a sufficient intake 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 effects of free radicals on nerve cells and are actively used in the treatment of neurological disorders, which include Parkinson’s disease. Antioxidants are present 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 the amount of free radicals in the nervous tissue.
Vitamins and macronutrients that increase dopamine levels
Vitamin B6 along with folic acid are a kind of catalysts in the reaction of neurotransmitter synthesis.
To replenish their supply, you need to eat the following foods more often:
pistachios,
sunflower seeds,
Fruits (avocados, mangoes, oranges)
Spinach,
asparagus,
Legumes (especially lentils and beans).
In order for the right amount of dopamine to be produced in the brain, certain minerals are needed. Magnesium is of particular importance 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:
Walnuts,
whole grain cereals,
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.
Omega-3
Omega-3 unsaturated fatty acids are essential for the human body. They are involved in the work of the brain, increase the activity of dopamine.
Polyunsaturated fatty acids are rich in foods such as:
Fish (especially salmon),
Walnuts,
Brussels sprouts and cauliflower.
A sufficient intake of omega-3 fatty acids from food can 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 improve your mood, you need to monitor your diet and use the products mentioned above more often.