Neurotransmitters: What Are They?

I’m sure you must have heard, “You are, what you eat.” Your behavior and responses are controlled by your brain which is controlled by the neurotransmitters present in your body. These neurotransmitters are of various types and each plays a varied role in regulating your mood. These neurotransmitters are stimulated by the chemicals in the diet you consume thus, affecting your mood.

So basically, your food composition controls the neurotransmitters which in turn affect your mood.

 

The Neurotransmitters that affect your mood

 

 

Serotonin

 

It is made from an essential amino acid, tryptophan present in pineapple, banana, milk, eggs etc. Its function is to regulate sleep, appetite and impulse control. Serotonin formation is facilitated by vitamin B3, B6, C, iron, and zinc.

 

GABA

This neurotransmitter helps you to concentrate and stay focused. It is made from amino acid glutamine with the help of vitamin B6, B3, B12. Glutamine is found in legumes, spinach etc.

 

Dopamine

It is the most powerful neurotransmitter responsible for your desires and cravings of food, sex, drug and alcohol. It is made from the conversion of tyrosine with the help of folic acid, magnesium, and zinc. Tyrosine is present in dairy products, almonds, and pumpkin.

 

Here’s how your diet and eating pattern affects your mood

 

Skipping meals

 

 

Working long hours without eating anything lowers the blood sugar level inducing mood swings. The key to healthy eating is consuming short meals/ snacks in short intervals. Eat meals at regular intervals which include high protein.

 

Cutting down carbs

 

 

Carbs (carbohydrates) have been shown in bad light resulting in getting avoided in your regular diet plan. Carbs produce the much-needed serotonin in the body. Researchers have shown that people who consume fewer carbohydrates than the recommended level tend to remain angry, anxious and depressed. A diet rich in carbohydrates can relieve depression and elevate mood in disorders such as carbohydrate-craving obesity, premenstrual syndrome, and seasonal affective disorder (SAD).

 

Reduced omega-3 fatty acid consumption

 

 

Low levels of the omega-3 result in impulsiveness, depression and pessimism. They play a role in schizophrenia, ADHD (in adults), bipolar disorder etc. Seafood is highly rich in omega-3. Bread, milk, yogurts are these days fortified with omega-3 fatty acid.

 

Micronutrient deficient diets

 

 

micronutrients like iron, vitamin B family, vitamin C etc. are all important. Each micronutrient plays a specific role in our body. Insufficient levels of B1 induce low self-confidence, fatigue; low iron stores are common among vegetarians and results in lethargy and decreased concentration.

 

Caffeine intake

 

 

Moderate intake of caffeine in the form of tea or coffee can uplift your mood but excessive can spur anxiety, nervousness and mood swings. Different people react differently to levels of caffeine intake. Coffee, according to studies is a stimulant but when it wears off, the individual may feel a drop. As a substitute green tea or other milk products can be consumed.

 

The effect of chocolate

 

 

 

Generally chocolate uplifts mood and decreases stress levels. Many individuals are chocolate addicts. But moderate consumption of chocolate has proved to be a mood enhancer in various studies. Chocolate is rich in carbohydrates, which increase the rate with which tryptophan enters the brain. This increases the level of serotonin, a neurotransmitter that regulates moods, creating a good feeling.

 

Summarizing the above points, we can categorize various foods in the following manner for better mood:

 

 

 

Proofread and edited by Jane Vivian