YOUR BRAIN & PROTEIN
by Dr Caroline Leaf
Your brain thrives on good quality protein sources. It needs protein for neurotransmitter activity, since many of your internal chemical messengers consist of amino acids, amino acids derivatives and small proteins which are built from amino acids, known as peptides. Neurotransmitters enable the brain cells (neurons) to “talk” by relaying information between them. Adrenalin, noradrenalin and dopamine are made from the amino acid tyrosine. These neurotransmitters make you feel good, stimulate you, motivate you, and help you cope with stress. GABA, derived from the amino acid glutamate, on the other hand, counteracts these neurotransmitters, relaxing you and calming you down after stress. Serotonin is another important neurotransmitter, made from the amino acid tryptophan, that keeps you emotionally balanced,. Melatonin, derived from the amino acid tryptophan, is crucial in establishing the sleep/wake cycle. Dopamine, which is made from the amino acid tyrosine, and affects motivation. Endorphins are peptides (small proteins) and act at opioid receptors and therefore modulate pain. Neurotransmitters carry electrical signals across synapses, the gaps between nerve cells, thereby delivering chemical messages from one cell to the next. This inter cell interaction is what is means to build short-term memory. And, once a neurotransmitter has delivered a chemical message, it is released back into the synapse, which is like a swimming pool filled with an chemical-electrical cocktail. The neurotransmitter is recycled, reabsorbed or broken down.
A deficiency in amino acids affects your neurotransmitters’ ability to have these meaningful conversations. It can make you depressed, apathetic, unable to relax, lacking in motivation, focus and concentration, and unable to build solid memory. Clearly that is not a desirable situation for your brain!
On the other hand, sufficient amounts of good quality proteins in your diets, and thus amino acids, help with mental health issues. These amino acids are often more effective than prescription drugs, which can have awful side effects (I will go into a lot more detail about mental health and prescription medication in my next book on mental wellbeing in our world today). When Hippocrates said “let food be thy medicine,” he truly hit the mark, since a healthy, balanced diet of real foods can keep both your brain and body in shape by ensuring that you receive an adequate intake of amino acids.
Of the 20 amino acids needed for proper construction of proteins, eight are called essential amino acids (nine for children), since the body cannot synthesize or make these for itself. These essential amino acids must come from our diets. Good quality animal proteins, such as grass fed, organically raised beef and pasture-raised eggs, are excellent sources of these amino acids. Many of these essentially amino acids are also found in plant-based proteins, such as soybeans, quinoa, seeds, nuts, beans, rice, and legumes. Yet, these plant-based proteins are incomplete sources of all the amino acids, and need to be combined with other foods in order to maintain good health. Brown rice and lentils, for example, combine to give you a complete protein source.
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Dr. Caroline Leaf
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