Quinoa helps the absorption of tryptophan, a protein found in chicken which produces dopamine. iStock/Mariha-kitchen
Say hello to incoming contributor Andrew Akhaphong. His mission is to bridge the gap between health care and community settings. “Registered dietitians in the grocery-scape are valuable in guiding consumers in understanding how nutritional recommendations align with their purchasing decisions, lifestyle and family dynamics to support positive health outcomes,” he says.
According to the Centers for Disease Control and Prevention, the rate of depression in Minnesotan adults increased from 15.1 percent in 2011 to 23.5 percent in 2022. The impacts of nutrition on mental health are not often discussed but may be a key ingredient to support the management of mental health symptoms. (Check with your health care provider.) There are three key hormones that influence mental health: dopamine, GABA and serotonin.
Serotonin is responsible for mood regulation, including expressions of joy, sadness and anger. To produce serotonin, consider a diet high in the protein tryptophan, which highly available in chicken, pork and turkey. Pairing a healthy carbohydrate, like brown rice, quinoa or a baked sweet potato, improves absorption of tryptophan.
As a child, did earning a ribbon bring joy and move you to work toward success? Dopamine is involved in the reward and motivation system. The protein tyrosine, which is high in eggs, soy products and cow milk products, supports that system.
If relaxation is an issue, food providing the protein glutamate will sustain the hormone GABA needed for calmness. Fermented foods, like kimchi or sauerkraut, soy products, cheese, mushrooms, tomatoes and monosodium glutamate are sources for glutamate.
Note: Try a meal of pork tenderloin medallions, rice and orzo pilaf, and garlic butter mushrooms to receive the nutritional benefits for serotonin, dopamine and GABA.
Andrew Akhaphong, M.S., R.D., L.D., is a registered dietitian at Mackenthun’s Fine Foods. Taste more at mackenthuns.com.
