Kim Caitlin C.

Clasiete BSN 3-2 Neurotransmitters and Its Food Sources

Neurotransmitters Dopamine Function Involved in controlling movement and posture. It also modulates mood and plays a central role in positive reinforcement and dependency. Important for attentiveness, emotions, sleeping, dreaming, and learning. Norepinephrine is also released as a hormone into the blood, where it causes blood vessels to contract and heart rate to increase. Important hormone necessary for the smooth functioning of our body. It helps in countering the stress experienced by the body and in turns signals the nervous system to act immediately. Acting quickly in times of emergency is possible only because the hormone helps in generating energy in the form of glucose. Food Sources Almonds, Avocados, Bananas, Dairy products, Lima beans, Pumpkin seeds, and Sesame seeds.

Norepinephrine

Epinephrine

Almonds, Apples, Avocado, Bananas, Beef liver or kidney, Blue-green algae, Cheese, Fish, Most green vegetables, Lean meat, Nuts, Grains, Pineapple, Poultry, Tofu

Serotonin

Contributes to various functions, such as regulating body temperature, sleep, mood, appetite, and pain

Histamine

Peripheral allergic responses, control of gastric secretions, cardiac stimulation, and alertness.

Free Range Turkey Flaxseed/ Flaxseed oil Buckwheat Wild Fish and Sea food Whey protein Bananas High quality Eggs Sour Cherries Free Range Beef Dark Chocolate Alcoholic beverages, especially beer and wine. Anchovies Avocados Cheeses, especially aged or fermented cheese, such as parmesan, blue and Roquefort. Cider and home-made root beer. Dried fruits such as apricots, dates, prunes, figs and raisins

Acetylcholine

A very widely distributed excitatory neurotransmitter that triggers muscle contraction and stimulates the excretion of certain hormones. In the central nervous system, it is involved in wakefulness, attentiveness, anger, aggression, sexuality, and thirst, among other things.

(you may be able to eat these fruits - without reaction - if the fruit is thoroughly washed). Eggplant Fermented foods, such as pickled or smoked meats, sauerkraut, etc. Mackerel Mushrooms Processed meats - sausage, hot dogs, salami, etc. Sardines Smoked fish - herring, sardines, etc. Sour cream, sour milk, buttermilk, yogurt - especially if not fresh. Soured breads, such as pumpernickel, coffee cakes and other foods made with large amounts of yeast. Spinach, tomatoes Vinegar or vinegar-containing foods, such as mayonnaise, salad dressing, ketchup, chili sauce, pickles, pickled beets, relishes, olives. Yogurt Egg yolk Beef liver Chicken liver Whole Egg Turkey liver Wheat germ Pork Lean ground beef Cod, salmon, or tilapia Shrimp Soy protein Peanut butter Oat bran Pine nuts Almonds Hazelnuts Macadamia nuts Broccoli Brussels sprouts

Glutamate

A major excitatory neurotransmitter that is associated with learning and memory.

Cucumber, zucchini, lettuce Skim milk Trimmed ham Low-fat cheese Low-fat yogurt Grains: Wheat, barley, and oats are highest. Corn and rice are lower than the previous three but higher than potatoes. Dairy Products: All Cheeses (cheddar, Swiss, Monterey Jack, Mozzarella, PARMESAN) are very high. Casein is very concentrated in cheese and is 20% glutamic acid by composition. Beans: Soy, Pinto, lima, black, navy, and lentils Seeds: Sunflower, pumpkin, etc. Peanuts: Very high, as are cashews, pistachios, and almonds. I have more detailed charts on the site to show exact values for the various nuts. Everything in moderation applies when eating nuts of any kind. So, I do not recommend you reach for nuts when you are really hungry unless you can stop after a few. Nuts are very good for you..in moderation. For example, seven almonds a day gives you what you need . Diet drinks: Primary source of aspartate (aspartame/Nutrasweet) Prepared foods, soups: 70% of prepared foods and many soups have MSG Meats: All meats are naturally rich in glutamate and aspartate. Lamb (and eggs) are the lowest, while rabbit and turkey are the highest.

Gamma-Aminobutyric Acid

Inhibitory neurotransmitter that is very widely distributed in the neurons of the cortex. GABA contributes to motor control, vision, and many other cortical functions. It also regulates anxiety.

Almonds Whole wheat Mackerel Halibut Whole grain oats Beef liver Walnuts Rice bran Lentils Brown rice Potato Broccoli Spinach Banana Orange