Lack of motivation and deficiencies of nutrients in your foods and diet

Lack of motivation and deficiencies of nutrients in your foods and diet

Info source: http://www.mentalhealth.org.uk/help-information/mental-health-a-z/D/nutrients-table/

Are you experiencing…?		Your diet may lack		Foods which contain these nutrients
Lack of motivation	Zinc		Seafood/fish: oysters, mussels, shrimp Cereals: fortified breakfast cereal Nuts: cashews, walnuts, almonds Dairy: mozzarella, Swiss cheese, cheddar cheese, low fat yoghurt Beans and pulses:chickpeas, kidney beans, baked beans, lima beans, lentils, miso Meat: chicken (dark meat), turkey, lamb, pork, mince beef Seeds: pumpkin, sesame Veg: spinach, mushrooms, squash, asparagus, broccoli Fruit: blackberries, kiwi
	Tyrosine		Lean meat: turkey, tuna, chicken liver, beef liver Dairy: cheddar, stilton, boursault, camembert, emmenthal, gruyere, mozzarella, parmesan, swiss cheeses, sour cream Veg: avocados, green beans, tofu, miso soup, soy sauce, spinach, yeast extract (Marmiteetc) Fruit: bananas, tinned figs, plums, raisins, tomatoes, prunes

Lean Meats -->Tyrosine-->more alert and focused

Lean Meats -->Tyrosine-->more alert and focused

Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino acid tyrosine. 

Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused. 

Meats also contain vitamin B-12, which may help ease insomnia and depression.

Info source:

http://www.m.webmd.com/diet/ss/slideshow-energy-mood-boost-diet?ecd=wnl_fib_082713&ctr=wnl-fib-082713_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

Increase Dopamine Through Diet, Exercise and Adequate Sleep ( by wikiHOW):

Increase Dopamine Through Diet, Exercise and Adequate Sleep ( by wikiHOW):

Info source: http://m.wikihow.com/Increase-Dopamine

(1) Eat foods rich in tyrosine. Almonds, avocados, bananas, low-fat dairy, lima beans, sesame seeds and pumpkin seeds may all help your body to produce more dopamine.

(2) Increase your intake of antioxidants. Dopamine is easy to oxidize, and antioxidants may reduce free radical damage to the brain cells that produce dopamine. Many fruits and vegetables are rich in antioxidants, including:

--- Beta-carotene and carotenoids: Greens, orange vegetables and fruits, asparagus, broccoli, beet.

--- Vitamin C: Peppers, oranges, strawberries, cauliflower, Brussels sprouts.

--- Vitamin E: Nuts and sunflower seeds, greens, broccoli, carrots.

(3) Avoid food that inhibits brain function. Such foods may include refined packaged foods, refined white flour, cholesterol, caffeine, and saturated fats. 

(4) Exercise regularly. Exercise increases blood calcium, which stimulates dopamine production and uptake in your brain. Try 30 to 60 minutes of walking, swimming or jogging to jump-start your dopamine

(5) Get plenty of sleep. Your brain uses very little dopamine while you sleep, which helps you to build up your supply naturally for the next day. Get at least 8 hours of sleep per night.

Eat Protein-Rich Foods to Boost Alertness (tyrosine)

Eat Protein-Rich Foods to Boost Alertness (tyrosine)

Foods rich in protein, like turkey, tuna, or chicken, are rich in an amino acid called tyrosine. 

Tyrosine may help boost levels of the brain chemicals dopamine and norepinephrine. This boost helps you feel alert and makes it easier to concentrate. 

Try to include a protein source in your diet several times a day, especially when you need to clear your mind and boost your energy.

Good sources of healthy proteins: 

beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, yogurt

 

Info source:

http://www.m.webmd.com/depression/guide/diet-recovery?page=3