Foods that contain key neurotransmitters namely:
1. Acetylcholine (ACh). This neurotransmitter excites other neurons and may be responsible for memory. It is involved with voluntary movement of muscles, behavioural inhibition, drinking and memory.
Acetylcholine rich foods include:
egg yolks, peanuts, wheat germ, liver, meat, fish, milk, cheese and vegetables (especially broccoli, cabbage and cauliflower)
2. Dopamine generally excites and is involved in movement, attention and learning but is also inhibitory. It is involved with voluntary movement and emotional arousal. 3-4ounces of protein will help you to feel energized, more alert and more assertive.
Dopamine rich foods include:
All proteins (meat, milk products, fish, liver,beans, nuts, soy products).
I also want to stress the importance of eating low-GI, good carbohydrates to ensure that a steady supply of glucose is available to the brain. No spikes.
Other tips:
1. Balance your glucose - it provides fuel for your brain. Try to eat carbohydrate foods in the evening as it promotes relaxation and sleep.
2. Eat essential fats - ensure your diet is rich in omega-3 fats found in oily fish, supplements such as lecithin, choline, the ocassional nootropic may help too.
3. Include plenty of protein rich foods in your diet. Proteins are essential to make neurotransmitters which are vital for the thinking process. Try to eat a protein based lunch to optimize your mental performance and alertness throughout the day.
4. Eat foods rich in vitamins and minerals to 'fine tune' your mind.
5. Drink 1.5 to 2 litres of water a day to keep your brain well hydrated.
6. Oxygenate your brain by exercising and eating little and often. Try to eat your main meal before 7pm.