By Helen Borel, R.N.,Ph.D.
In your brain, two amino acids -- tyrosine and tryptophan -- compete with each other for control of particular neuroreceptor sites (locations on neurons, your nerve cells, that receive specific neurotransmitters in balanced or excess:decreased amounts) to lock in normal or abnormal thought processes, emotions and behaviors.
Depending upon which amino acid gains access, you can be in an excited, alert state; or you can be sluggish and sleepy.
Tyrosine (found in protein foods like red meat, fish and poultry) is the raw material from which the neurotransmitters dopamine and norepinephrine are manufactured by your brain. Both of these latter chemical messengers are important for rapid thinking and reactions. And for your alertness and your sense of control, as well as for maintaining your long-term memory intact.
Significantly, a defect in dopamine availability is thought to play a vital role in Alzheimer's disease where memory and thinking processes finally peter out altogether.
Tryptophan, the amino acid that competes with tyrosine for ascendancy in neurochemical control, is the substance from which your brain manufactures serotonin. And a balanced serotonin level allows the quality of neurotransmission that promotes normal sleep. Serotonin
also plays an important role in pain control.
Foods that Activate Your Brain...and Foods that Pacify Your Brain
Protein foods are loaded with tyrosine, so eating your proteins first gives you an alertness lift.Importantly, in sick people, tyrosine seems to reduce the negative effects of stress.
On the other hand, tryptophan, found in such carbohydrates as potatoes, breads and pastas, promotes a quiet brain and sleep. And, to further help you unwind, carbohydrate foods, even only 1.5 oz., will relieve your anxiety and stress.
The Unwinding Effects of Tryptophan
Need Vitamin B6 to WorkIn order for tryptophan to exert its pacifying effects, along with your potatoes, pasta and breads, you must eat foods rich in Vitamin B6. From what can you access B6? In bananas, kidney beans, turkey, avocadoes, fish, chicken, liver, pork, eggs, and most vegetables, rice, soybeans, oats, whole wheat cereals and breads, peanuts and sweet potatoes.
Balance Your Brain Chemistry with Other B VitaminsYou'll get your thiamine minimum in 3/4 of a cup of cooked oatmeal, and any meat dish provides your required Vitamin B12.
For niacin needs, eat chicken or fish, especially fresh salmon or tuna.
For folate fulfillment, eat broccoli, asparagus or spinach.
If you lack this kind of dietary balance, you may need supplemental B-Complex vitamins from an over-the-counter pharmacy product to cover the gaps in your eating habits.
Dietary Fats and Your Brain Dynamics
Finally, "good fats" are not only for heart health. Fats are the raw material of healthy brain cells.
So, the kinds of fats you eat are crucial to brain cell structure and to balancing brain chemistry.
Diets rich in polyunsaturated fats, such as safflower, sunflower or soybean oils, all aid thinking processes by affecting your neurotransmitter system positively. Naturally, the effects of these quality fats also play a significant role in maintaining quality overall physical health for the partakers thereof.
It's good to know that "healthy fats" are not only essential for heart, blood vessel, and overall wellness. But that healthy fats play a crucial role in maintaning brain health.
(c) Copyright 2007 to 2015 Helen Borel. All rights reserved.
Subscribe to:
Posts (Atom)
