Good Mood Food
and Types of Neurotransmitters

Good mood food helps to create the right balance between the inhibitory neurotransmitters and the excitatory neurotransmitters.

These neurotransmitters are involved with setting the right mood and are involved with creating good mood food.

Inhibitory Neurotransmitters are calming which is required for relieving your anxiety and stress.

Excitatory Neurotransmitters are stimulating which is required for focus and getting the job done.

Neurotransmitters are chemical messengers that shuttle across spaces between your cells and bind to receptors that relay their signal. 

There are many different kinds of neurotransmitters, but they will usually only function as inhibitory or excitatory.

Signs of Neurotransmitter Imbalances

  • Addiction to Sugar and Carbohydrates
  • Addiction to Nicotine
  • Addiction to Drugs (legal and illegal)
  • Addiction to Alcohol
  • Addiction to Caffeine and Coffee

Symptoms of Neurotransmitter Imbalances

  • Depression
  • Restlessness
  • Impulsive Behaviors
  • Eating Disorders
  • Poor Concentration
  • Poor Learning Skills
  • Chronic Pain
  • Adrenal Fatigue

People with neurotransmitter imbalances usually turn to addictive behaviors instead of relying on healthy good mood foods.

Good Mood Food - Serotonin

Serotonin is a very well known inhibitory neurotransmitter and is made from an amino acid called tryptophan. 

Tryptophan is also converted into vitamin B3 which is usually deficient in people with lots of stress.

Serotonin helps to balance excitatory neurotransmitters and does promote the feeling of peace.

Serotonin is turned into melatonin in your pineal gland and it's needed for a good nights sleep! 

Did you know serotonin is also very crucial to your digestive system?

Low tryptophan levels lead to low levels of serotonin production.

This could lead to health problems like insomnia, weight gain, and depression.

Amino acids like tyrosine (that makes dopamine), isoleucine, and leucine compete with tryptophan.

This competition between various amino acids could lead to low tryptophan levels.

However, keep in mind that too much serotonin will also become a very negative experience.

Foods High in Tryptophan

Did you know that you'll get a good dose of Tryptophan at your Thanksgiving dinner?  That's if your eating turkey with all the Fixins.

  • Organic Animal Proteins - Turkey, Buffalo, Venison, Beef, Lamb, Liver, Goat, Pork, and Eggs
  • Grass Fed Dairy - Raw Milk, Mozzarella, Swiss Cheese, Cheddar, Gruyere, and Romano
  • Wild Caught Seafood - Tuna, Halibut, Salmon, Mahi Mahi, Clams, King Crab, Lobster, Oysters, Shrimp, and Scallops
  • Organic Seeds - Flax Seeds, Pumpkin Seeds, Sesame Seeds, and Sunflower Seeds
  • Organic Nuts - Almonds, Hazelnuts, Pistachios, Pine Nuts, and Chestnuts
  • Organic Grains - Oats, Rice, Wheat, Buckwheat, Barley, Rye, Corn, and Millet
  • Organic Legumes - Soybeans, Chickpeas, White Beans, Navy Beans, Peanuts, Lentils, Kidney, and Mung
  • Organic Vegetables - Potatoes, Broccoli, Onions, Mushrooms, Winter Squash, Asparagus, Cauliflower, Green Peas, and Seaweed
  • Organic Fruit - Avocado, Figs, Apricots, Peaches, Papaya, Kiwi, Blueberry, Strawberry, and Elderberries

Good Mood Food - Dopamine

Dopamine is the feel good chemical which functions as both an inhibitory and excitatory neurotransmitter.

Dopamine is made from the amino acids phenylalanine and tyrosine.  Phenylalanine is the precursor to making tyrosine.

Tyrosine is the main amino acid required for dopamine production.

Dopamine stimulates both bliss and pleasure in people.  Although for the most part, dopamine will mainly be excitatory.

Dopamine is also the precursor to Epinephrine aka adrenaline.  An imbalance of dopamine is strongly associated with addictions.

With low levels of dopamine you will not be able to focus or feel any satisfaction.

With high levels of dopamine your focus may become too intense.

Too much dopamine can increase your sense of hearing, vision, smell, taste, and touch.  And can lead to misinterpreting experiences.

Drugs such as caffeine, nicotine, and cocaine will significantly increase your levels of dopamine.

This can result in feelings of paranoia and suspicious thoughts.  Or locking yourself up in a bathroom!

Foods High in Dopamine Amino Acids

  • Wild Caught Fish - Salmon, Halibut, Sardines, Rainbow Trout, Mackerel, and Striped Bass
  • Organic Animal Proteins - Red Meats, Duck, Pastured Chickens, and Pastured Eggs
  • Grass Fed Dairy - Ricotta Cheese, Provolone, Cottage Cheese, and Yogurt
  • Organic Fruits - Avocado, Banana, Jackfruit, Pineapple, Watermelon, and Navel Orange 
  • Organic Vegetables - Beets, Artichoke, Mustard Greens, Peas, Turnip Greens, Spinach, Watercress, and Seaweed
  • Organic Chocolate - Dark Chocolate and Cacao Nibs
  • Organic Nuts - Walnuts and Almonds
  • Organic Seeds - Sesame, Sunflower, and Pumpkin Seeds
  • Organic Legumes - Lentils Fava Beans, and Soybeans
  • Organic Grains - Oatmeal and Wheat 

Glutamate the Main Excitatory Neurotransmitter!

Glutamate is the most abundant excitatory neurotransmitter.  Glutamate is an amino acid that is naturally found in animal foods and in plant foods.

Glutamate along with complex carbohydrates, vitamin B6, Zinc, Taurine, and Magnesium increases GABA which is a Major inhibitory neurotransmitter.

Glutamate is needed for a good attention span and brain energy.

Glutamate is required for both learning and a functioning memory.  Low levels of glutamate will lead to poor brain activity.

However, high levels of glutamate will deplete your glutathione levels which could then lead to neuron destruction.

Consuming too much free glutamate (especially the excitotoxin MSG) can actually cause depolarization of your brain cells.

And free glutamate can also create calcium blockages in your cell membranes.

Interestingly enough, plant foods that contain glutamate such as the tomato will have much more free glutamate when they become very ripe or cooked for too long.

Foods high in bound glutamate like animal foods will become a big problem when you cook them for too long or process them in a way that creates free glutamate.

MSG is a substance high in free glutamate or free glutamic acid and we all know how this toxic substance can excite your brain cells to death.

BTW, most processed foods will be high in free glutamate!

Foods High in "Natural" Glutamate

  • Grass Fed Dairy - Parmesan Cheese and Hard Aged Cheeses
  • Organic Animal Proteins - Rabbit, Turkey, Most Red Meats, and Cured Meats
  • Seafood - Shrimp, Scallops, Salt Water Fish, and Fresh Water Fish
  • Organic Seeds - Sunflower Seeds and Pumpkin Seeds
  • Organic Grains - Wheat, Oats, and Barley
  • Organic Nuts - Pistachios and Almonds
  • Organic Legumes - Peanuts, Cashews, Soybeans, Lentils, Black Beans, Pinto, and Navy Beans
  • Organic Fruits - Ripe Tomatoes
  • Organic Vegetables - Corn, Broccoli, Peas, and Mushrooms

Processed Foods High in Glutamate

These foods tend to be highly processed and will usually contain a high amount of free glutamate ......

Commercial Soy Sauce, Commercial Parmesan Cheese, Ultra-Pasteurized Dairy, Commercial Fish Sauce, Dried Kelp, and Processed Hydrolyzed Foods (soy burgers, protein bars, protein powders, etc.)

When you have an Imbalance....

Many people that have a neurotransmitter imbalance will resort to drinking coffee, drinking alcohol, smoking cigarettes, or taking drugs.

The problem with this scenario is that mind altering substances seem to only temporarily fix the symptoms of a neurotransmitter imbalance by giving someone an artificial high.

And the catch is that this habit will then damage and create more of an imbalance with your neurotransmitters. 

In the long run, it's a much better idea to rely on good mood foods to create the "right high".

Good Mood Food Tips

Carbohydrates help to make good mood food because they help to clear the way for tryptophan (which produces serotonin) by eliminating the competing amino acids.

However, consuming excessive amounts of carbs will be detrimental to neurotransmitters (especially dopamine) in the long run.

Vegans and strict vegetarians are at great risk of creating neurotransmitter imbalances when their diets are much too low in protein and much too high in carbohydrates.

And people who consume high amounts of cooked and processed animal meats without adequate carbohydrates (extreme low carb diets) will be at risk of exciting their neurons to unsafe levels.

Cooking food destroys essential amino acids such as tryptophan that make serotonin and increase the amount of free glutamate in food that will excite your brain.

Raw or rare animal foods and seafood help to make good mood food because they can help balance out the two types of neurotransmitters.

Also, combining amino acids found in real milk with the phenylalanine in chocolate (helps make dopamine) will produce a more pleasurable good mood food.

Essentially, good mood food is about creating the right balance of amino acids, carbohydrates, and other nutrients to balance out the two types of neurotransmitters - inhibitory and excitatory.

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