From the morning cup of coffee to an indulgent chocolate fudge sundae, dozens of foods have definite influences on the way we think and feel. While this article is far too brief to give an in-depth explanation of how foods affect moods, here is an overview of diets that "detox" the brain stuck in undesirable patterns.
Depression is usually responsive to foods that contain any or all of these amino acids:
Phenylalanine,
Tyrosine, and/or
Tryptophan.
You can take amino acid supplements, of course, but it's easier (and less expensive) to get your aminos from food.
Phenylalanine is found (in decreasing order of concentration) egg white, soy protein, tofu, brewer's yeast, seaweed, sesame seeds, Parmesan cheese, and most cold-water fish. Meats, cheeses, and legumes also contain phenylalanine. One of the body's byproducts from phenylalanine metabolism, PEA, is abundant in chocolate. Phenylalanine's effects are most noticeable in mild depression.
Tryptophan is abundant in egg white, soy protein, sesame seeds, pumpkin seeds, and in lesser concentrations in meats and fish. The human body can convert the B-vitamin niacin into tryptophan, but the amino acid from food or supplements is more easily absorbed. Tryptophan relieves insomnia.
You can get your tyrosine from soy, egg white, whole eggs, Swiss cheese, brewer's yeast, seaweed, and also other meats and cheeses. Tyrosine is a component of adrenaline, noradrenaline, cortisol, and dopamine, the neurotransmitters that help the brain respond to "good" stress and pleasure.
What if you suffer the opposite of depression, you tend to be over-charged all the time?
Here the B-vitamin niacin may be helpful, but you don't want to overdose. Niacin is also called nicotinic acid, and the body can make it out of nicotine. Niacin calms the brain, and that's why some people smoke to relax.
Niacin supplements are easier than seeking out niacin-rich and niacin-enriched foods. Just limit your dosage to 100 mg a day until you know you won't have a problem with facial flushing, and don't take niacin at all if you have the form of acne known as rosacea. Always build up and taper off your niacin dosage slowly, increasing or decreasing your dosage by no more than 100 mg in any one day.
What if you have mood swings, or you're bipolar?
In manic phases, avoid the phenylalanine-, tryptophan-, and tyrosine-rich foods listed above. You don't need to give your brain additional stimulation. It's also a good idea to avoid alcohol, caffeine, and sugar. Sometimes "manic" episodes are triggered by food sensitivities, especially milk, beef, and wheat, but also potatoes, tomatoes, peppers, and eggplant. French mineral waters (Apollinaire, Lithee, Perrier, and Vicy) contain lithium and may also help stabilize manic moods.
The helpful amino acids for the "up" mood swings are L-glutamine and taurine. The brain combines L-glutamine with vitamin B6 to make the calming chemical GABA. It is easiest to take supplements to get your additional L-glutamine, although Jell-O is a good source of L-glutamine that is low in phenyalanine, tryptophan, and tyrosine. (For vegetarians, the best L-glutamine source is tapioca.)
I don't recommend that you get your taurine from the energy drink Red Bull. Taurine is present in animal, not vegetable, proteins, so if you are a vegetarian, it may be helpful to take supplements.
In depression, it's still helpful to avoid food allergies and food sensitivities, but the foods listed at the beginning of this article are most likely to be supportive of normal function.
