This document discusses various foods that can help increase dopamine and norepinephrine levels in the brain naturally. It provides 10 specific foods that contain nutrients like tyrosine, phenylalanine, and omega-3 fatty acids which are precursors involved in the production of these neurotransmitters. These foods include apples, bananas, beets, chicken, cheese, cottage cheese, eggs, fish, watermelon, and wheat germ. The document emphasizes that a healthy, balanced diet containing a variety of whole, unprocessed foods can help support neurotransmitter production in the brain.

1. Food recovery
What we eat affects the formation of neurotransmitters, and some diet-related
neurotransmitters have a significant effect on our mood, our appetite and our cravings.
This in turn causes the brain to communicate in the form of an impulse (craving for certain
foods) the need for certain neurotransmitters that it requires to restore balance.
While many other factors influence the level of these chemicals, such as hormones, heredity,
drugs, and alcohol, three neurotransmitters—dopamine, norepinephrine, and serotonin—have
been studied in relation to food, and this research has shown that neurotransmitters are
produced in the brain from components of certain foods.
When our body has enough Dopamine we’re blessed with feelings of bliss and pleasure,
euphoria, appetite control, controlled motor movements, and we feel focused.
When we are low in Dopamine we feel no pleasure, our world looks colorless, we have an
inability to “love”, and we have no remorse about personal behavior.
The brain cells which “manufacture” dopamine use l-phenylalanine as a “raw material”
(precursor.) Phenylanine is an essential amino acid found in the brain and blood plasma that
can convert in the body to tyrosine, which in turn is used to synthesize dopamine. Sources of
phenylanine are high-protein foods such as meat, cottage cheese, and wheat germ.
10 Foods That Help To Increase Dopamine And Norepinephrine Naturally!
Apples: A compound found in apples called “quercetin’ is an antioxidant that studies have
shown may not only help in the prevention of cancer but may also play an important role in
the prevention of neurodegenerative disorders. There may be something to that old saying,
“An apple a day keeps the doctor away . . .”

2. Banana: A banana is a good source of tyrosine. Tyrosine is the amino acid neurons turn into
norepinephrine and dopamine. Norepinephrine and dopamine are excitatory
neurotransmitters that are important in motivation, alertness, concentration and memory.
Beets: Betaine, an amino acid naturally present in certain vegetables, particularly beetroot
(beets), is an antidepressant of the first order. Betaine acts as a stimulant for the production
of SAM-e
(S-adenoslmethionine). The body cannot do without SAM-e, which it produces.
SAM-e is directly related to the production of certain hormones, such as dopamine and
serotonin. Dopamine is responsible for feelings of well-being and pleasure.
Chicken: Chicken, like eggs, contains complete protein that increases levels of the excitatory
neurotransmitters norepinephrine and dopamine. Chicken is also a good source of coenzyme
Q10 (Co Q10), which increases the energy generating potential of neurons.
Cheese: Cheese is a well-known protein food. Protein provides amino acids, which help
produce dopamine and norepinephrine.
Cottage Cheese: One of the “must eat” foods on every expert’s list, cottage cheese is
recommended as a substitute for other soft cheeses and dairy products. Cottage cheese
provides the protein that can help boost mood and energy levels, without some of the fat of
hard cheeses.
Eggs: Research from the University of California, Berkeley suggests that people who suffer
from depression have low amount of serotonin, norepinephrine and dopamine in their brains.
One natural antidepressant is to increase dopamine by eating protein-rich foods. such as eggs
for this purpose, because they are versatile and appeal to some people who choose not to eat
meat.
Fish: Omega-3 fatty acids are found in seafood, especially mackerel, salmon, striped bass,
rainbow trout, halibut, tuna, and sardines.

3. These fatty acids may have many jobs in the body, including a possible role in the production
of neurotransmitters. Fish have easily digestible protein, many trace nutrients, high quality
essential fatty acids, low cholesterol levels and low saturated fat levels. French scientists
have shown that rats deficient in omega-3 fatty acids had more receptors for the
neurotransmitter serotonin and a corresponding decrease in dopamine in the frontal cortex.
Watermelon: Watermelon juice is fat free and loaded with vitamins A, B6, and C! Vitamin B6
is used by the body to manufacture neurotransmitters such as serotonin, melatonin, and
dopamine. Vitamin C also enhances the immune system while protecting the body from free
radicals.
Wheat Germ: Wheat Germ is a good source of Phenylalanine. Phenylalanine is an essential
amino acid found in the brain and blood plasma that can convert in the body to tyrosine,
which in turn is used to synthesize dopamine.
A healthly, balanced diet is rich in whole “natural” and unprocessed foods. It is especially
high in plant foods, such as fruits, vegetables, grains, beans, seeds and nuts. Fruits are
vegetables are rich in fiber, vitamins, minerals, antioxidants that protect the body cells from
damaging. They also help raise serotonin levels in the brain.
Beans and legumes are rich in protein and are healthful boosters of both dopamine and
norepinephrine. Also, Protein Meat, Milk, Eggs, Cheese, fish and other seafood are very
healthy, high-protein, dopamine-and-norepinephrine-booster
http://www.addiction.com/recipes

4. Minestrone
Serves 6
6INGREDIENTS
1 lb Turkey Sausage
1/2 red onion, chopped
1 cloves garlic, finely minced
1 small yellow pepper, diced small
2 cups chicken stock
1 small can diced tomatoes
3/4 cup canned white beans,
drained but not rinsed

5. 12 green beans, cut in small rounds
1 medium carrot, diced small
1/2 cup sweet peas
1/3 cup basil leaves, chopped
1 Tbsp fresh oregano leaves
INSTRUCTIONS
In a thick bottom pot, sauté sausage in olive oil until it’s light
brown.
In the same pan, sauté the onions, garlic and yellow peppers
for 3 minutes.
Season liberally with salt and pepper. Add the chicken stock,
tomatoes.
Bring to boil, then lower the heat to simmering, cover and
cook for 30 minutes.
Add the white beans, green beans and carrot and cook for 10
more minutes.
Add the peas, cook 3 more minutes. Add the basil and oregano.
Season to taste.
Grilled Chicken Breast with Ratatouile

6. Serves 4.
GRILLED CHICKEN INGREDIENTS
4 hormone free chicken breasts, skinless, boneless (6–8 oz.
each)
2 tsp. extra-virgin cold pressed olive oil, poured into a small
plate
4 tsp. Herbs de Provence mixed with a pinch of salt and fresh
ground black pepper
INSTRUCTIONS
Complete STEP ONE for the Ratatouille Minute (see below). Set

7. aside. Have your
skillet, olive oil, salt and pepper for STEP TWO of the
Ratatouille Minute ready to go,
but do not turn on the heat yet. Preheat the BBQ grill (for the
chicken breasts)
to high heat. Dredge each chicken breast (both sides) first in
the olive oil; then coat
(both sides) with the Herbs/Salt/Pepper mixture. Lower the
BBQ grill heat to medium,
and place chicken breasts directly onto the grill for
approximately 3 minutes per side,
depending on size. Rotate periodically to prevent overcooking.
Remove the chicken
from the grill and place onto a room temperature serving
platter. Check for doneness
with a kitchen thermometer inserted into thickest part of
each breast; it needs to
reach 165°F and the meat should be white (not pink or red) yet
still juicy when you
cut through.Finish STEP TWO for the Ratatouille Minute (see
below). This finishing
step will take just “one minute”, and your chicken will still be
hot. Serve immediately
while hot. Serve immediately while hot with your Ratatouille
“Minute”.
Other options: If you don’t have or want to use a BBQ grill for
your chicken,
feel free to use a Fry pan

8. RATATOUILLE INGREDIENTS
1 small shallot, peeled and minced
1 clove garlic, peeled and minced
3 sprigs of fresh thyme, wash and hand-pick leaves off stems
and set aside
1 medium zucchini, slice lengthwise and remove soft inner
section;
diced into ¼” cubes and set aside
1 medium yellow squash, sliced lengthwise and soft inner
section removed;
diced into ¼” cubes and set aside
1 Roma tomato, slice lengthwise and soft inner watery
section removed;
diced into ¼” cubes and set aside
1 small Japanese eggplant, peel off entire skin using vegetable
peeler;
diced into ¼” cubes and set aside
2 Tb. extra-virgin cold pressed olive oil
Pinch of sea salt and fresh ground black pepper
INSTRUCTIONS
The shallot and garlic should be minced, and the zucchini,
yellow squash, tomato
and eggplant should all be the same size (¼” cubes). Put all
these into a bowl with

9. the thyme leaves, and toss gently. Set aside.Heat a skillet on
high heat. Add olive oil
but don’t let it smoke. Add the entire vegetable mixture all at
once, letting it sizzle for
about 15 seconds. Stir gently with a wooden spoon and sizzle
until lightly crunchy.
Remove immediately from heat and season with salt and
pepper to taste.
Serve immediately with the Grilled Chicken.
Mediterranean Lavash Wrap
1 package Whole-meal Pita bread
1 package oven-roasted chicken breast
1 container roasted garlic hummus
1 package greek feta in water (not crumbled)

10. 1 jar roasted red bell peppers in olive oil
1 can sliced black olives
1 red onion
INSTRUCTIONS
Prepare all the ingredients before proceeding. , slice the
onions
paper thin. Open the can of olives and remove the liquid Open
the package of feta,
remove the liquid and crumble. Open the jar of red bell peppers
and drain the liquid.
Pat the slices of bell pepper dry with a paper towel and dice
finely.
Assemble the wrap:
Place one slice of Pita bread in front of you. Spread with
humus from edge to edge.
Place 2 or 3 slices of chicken breast over the surface. On one
of the shorter edges,
sprinkle with the feta, the red bell pepper pieces, the onions
and the olives. Roll from the shorter edge and make 2 or 3
turns. Do not attempt to do a tight roll, rather
a flat one.
Preheat a Sandwich grill or med oven heat Lavash/ Pita for 2
minutes. Don’t let it go too crispy.

11. Place the wrap on the on a flat tray
and into the oven while you make the other wraps.When you
have all the wraps
made, take out of the oven and place on a cutting board. Cut in
the middle, on an angle and place one wrap flat and the other
half propped up against the first half.
Serve immediately.
Crispy-skinned salmon with potato and dill
salad
500g chat potatoes
1 cup light sour cream
2 tablespoons lemon juice, plus wedges to serve
1 green onion, thinly sliced

12. 1 tablespoon finely chopped fresh dill leaves
4 x 150g salmon fillets (skin on)
2 teaspoons olive oil
Extra dill sprigs, to serve
Method Notes
Cook potatoes in a large saucepan of boiling, salted water for
15 minutes or until tender. Drain. Cool. Peel and chop.
Combine sour cream, lemon juice, onion and dill in a bowl. Add
potato. Season with salt and pepper. Toss to combine.
Place salmon, skin-side up, on a large plate. Drizzle with oil.
Sprinkle with salt and rub into skin.
Heat a large, non-stick frying pan over medium-high heat. Add
salmon, skin-side down. Cook for 3 to 4 minutes or until skin
is crisp. Turn. Cook, covered, for 4 to 5 minutes for medium or
until cooked to your liking. Serve salmon with lemon wedges
and potato salad sprinkled with extra dill
Turkey Cranberry and Grilled Brie Cheese
Sandwich

13. Ingredients
4 slices cranberry walnut bread
6 slices brie, rind removed
4 slices turkey breast, about 6 ounces

14. ¼ cup cranberry sauce
½ avocado
2-3 tablespoons butter
Instructions
Heat the sandwich press. Butter one side of each piece of
bread. On unbuttered side of 2 slices of bread layer half of
brie, half of cranberry sauce, 2 slices of turkey and a few
avocado slices. Place slice of bread on top, buttered side up,
place into sandwich press until bread becomes golden. Flip
sandwich once, cover again with lid and cook until cheese
melts and bottom piece of bread becomes golden. Cut in half
and serve hot.
Creamy pasta bake with English spinach
Ingredients

15. 600g rigatoni or spirali
50g butter
50g plain flour
600ml milk
250g strong cheddar
, grated
2 x 160g cans tuna steak in spring water, drained
200g Spinach Leaves blanched
large handful chopped parsleyMethod
Heat oven to 180C/fan 160C/gas 4. Boil the pasta for 2 mins
less time than stated on the pack. To make the sauce, melt
the butter in a saucepan and stir in the flour. Cook for 1 min,
then gradually stir in the milk to make a thick white sauce.
Remove from the heat and stir in all but a handful of cheese.
Drain the pasta, mix with the white sauce, tuna, sweetcorn
and parsley, then season. Transfer to a baking dish and top
with the rest of the grated cheese. Bake for 15-20 mins until
the cheese on top is golden and starting to brown.
NASI GORENG (INDONESIAN FRIED RICE)

16. INGREDIENTS
2 tablespoons peanut oil
3 red (Asian) eschalots, finely chopped (see Notes)
1 long red chilli, seeds removed, thinly sliced
2 garlic cloves, finely chopped
2 tablespoons tomato sauce (ketchup)
3 tablespoons soy sauce or kecap manis (Indonesian sweet soy:
see Notes)
1 teaspoon sambal oelek or hot chilli sauce (see Notes)
10 cherry tomatoes, halved
1 cup (80g) bean sprouts, trimmed
8 cooked prawns, peeled (tails intact)
3 cups cooked jasmine rice (from 1 cup (200g) uncooked rice),
cooled
2 tablespoons chopped flat-leaf parsley leaves
1/2 iceberg lettuce, cut into 4 wedges
4 eggs, fried

17. Lemon wedges, fried Asian shallots and coriander sprigs
(optional)
METHOD
1 Heat the oil in a wok or a large, deep frypan over medium-
high heat. When hot, add eschalots, chilli and garlic and fry
the mixture for 2 minutes until eschalots are golden.
2 Reduce heat to medium, then add the sauces, sambal oelek,
tomatoes and beansprouts. Toss for 2 minutes or until well
combined and beansprouts start to soften.
3 Add prawns and toss, then with your hands, scatter the rice
over, breaking up any clumps. Stir-fry until hot and well
combined, then toss in parsley.
4 Divide the fried rice and lettuce wedges among 4 plates. Top
each with a fried egg, garnish with fried shallots and
coriander (if desired), then serve with lemon wedges.
Strawberry bannana smothie

18. Ingredients
1 cup vanilla soy milk
½ medium banana
¾ cup strawberries
1 tablespoon chia seeds
½ cup silken tofu
1 lemon wedge
Nutrition
Calories 310 Total fat 12g
Protein 19g Saturated fat 1g
Carbohydrates 33g Sodium 41mg
Fiber 12g
© DCH