DOPAMINE HEROES

My diet is rich in the following foods. They’re high in tyrosine, which can help the body produce dopamine.

Dairy products

I use full-fat cheese, cottage cheese, yoghurt and double cream.

Eggs

For reasons of welfare and flavour, I always buy organic or free-range eggs.

Fish

Oily fish such as salmon, sea bass, trout, tuna, sardines and mackerel are high in omega-3 fatty acids and are a good source of vitamin D. Seafood, especially oysters, is also rich in essential omega-3s.

Fruit

Apples, bananas, blueberries, grapes, oranges, papaya, strawberries and watermelons are favourites with me. And yes, I’m aware that these are also quite high in carbohydrates, but they are better than a burger or a Mars bar if you need a quick fix.

Well-sourced meat

I buy grass-fed beef and lamb, free-range pork and freerange chicken and turkey. It’s always worth asking your butcher where his meat comes from.

Vegetables

My recipes include artichokes, avocados, beetroot, broccoli, cabbage, cauliflower and seaweed. I love dark green leaves such as spinach, sprout tops and kale. Their strong, iron-y flavour – especially when combined with garlic, salted anchovies and lemon zest – is powerful, and the iron helps to increase dopamine levels. These days, I enjoy greens more than chips, honest!

Nuts

Almonds, hazelnuts, pecans and walnuts are among my favourites.

Spices and chillies

Hot, chilli-rich foods don’t actually increase dopamine levels but they do help to release endorphins in your brain. When you eat hot, spicy food, your mouth sends signals to your brain telling it that it’s on fire. Your brain releases endorphins, the body’s natural painkiller, which leaves you with a natural ‘high’.

Miscellaneous

Chocolate, green tea, vanilla, lavender, sesame seeds and the algae dietary supplement spirulina also help to promote the release of dopamine and endorphins.