Who doesn’t want to add some ‘Happy Hormones’ to our life right now to promote positive feelings?
The two that I wish to focus on here are Dopamine and Serotonin and how you can obtain them in certain foods you eat and the amount required to achieve the positive ‘hit’!
When I visited Gaia Retreat NSW, back in June, the head naturopath shared some examples of healthy foods and the required amounts which convert to Dopamine and Serotonin.
1. What is Dopamine?
- Also known as the ‘feel-good’ hormone
- A neurotransmitter which mediates sensations of pleasure
- Stimulates the reward centre of the brain
- Deters negativity
Seeds were her recommended source as they contain the amino acid Tyrosine which is then converted to DOPAMINE.
They can easily be sprinkled over your fruit and yoghurt in the morning or added to smoothies or salads.
The daily Tyrosine requirement is:
12.5 milligrams for each kilogram of body weight
e.g.
60kg = 750 mg
70kg = 875mg
A rough handful of seeds = 28 grams
28g Pumpkin seeds = 285mg
28g Sunflower = 186mg
28g Sesame = 208mg
Other good food sources are:
1 egg = 250mg
100g salmon or chicken = 1157mg
100g beans or lentil = 274mg
2. What is Serotonin?
- A neurotransmitter that regulates our mood
- High levels increase feelings of well-being and create a cheerful disposition
One great source of this hormone is meat, of which FISH is the highest. It contains the amino acid Tryptophan which is required in order to make SEROTONIN.
The daily Tryptophan requirement is:
3.5 milligrams for each kilogram of body weight
e.g.
60kg = 210mg
70kg = 245mg
80 kg = 280mg
100g tuna = 262mg
100g snapper = 230mg
100g salmon = 222mg
Vegetarian sources:
28g cashews = 80mg
28g walnuts = 47mg