Including foods rich in tryptophan in the diet has been indicated as an excellent strategy during episodes of stress or anxiety. And it is that they contribute to increase serotonin levels naturally.
But overall It is considered that these foods (or at least as many of them as possible) should always be present in the diet to maintain good mental and physical health. Find out everything you need to know about tryptophan and what foods you can find it in.
What is tryptophan?
Tryptophan is an amino acid. Since they make proteins, amino acids are key to the maintenance of life. Tryptophan's best-known role is as a precursor to serotonin. Also known as the happiness hormone, serotonin levels in the brain can affect people's moods.
It is associated with positive feelings and states of mind, such as fullness, calm, well-being and even happiness. In short, it is one of the pieces that come together in the body to promote mental balance. So it's about a substance worth considering if you are interested in being healthy both mentally and physically.
Tryptophan benefits
Tryptophan is famous above all for its antidepressant effect. It is used to help manage stress, as well as to help you sleep better (consider including it at dinner to get even more of this benefit). Eating foods rich in tryptophan is also considered to help combat discomfort caused by PMS in women.
Thus, its lack can be detrimental to people's mood. And it is that low levels of tryptophan can increase the risk of suffering certain disorders, including insomnia, anxiety and depression.
How is tryptophan obtained?
The body cannot make tryptophan on its own (which is why it is among the nine essential amino acids). Fortunately, you can get this amino acid through numerous foods and thus benefit from its positive effect on your mood.
Eating enough protein in the diet guarantees a large supply of tryptophan. And it is that one of the secrets of this substance is that it is found in abundance in foods that are also rich in protein. To get the most out of it, you need to make sure there are enough iron rich foods, magnesium and vitamins of group B in the diet.
It should be noted that it is necessary bet whenever possible on natural foods, or at least not too processed. It is also very important to eat foods rich in tryptophan during the cold months. The reason is that it generates serotonin and during the fall and winter the levels of this substance in the body are reduced due to the fewer hours of sunlight.
What foods have the most tryptophan?
The following foods are those with the highest content of tryptophan. Meat and dairy are the best known sources of this amino acid, but vegans and vegetarians will also find options of non-animal origin:
Eggs
Eating eggs is one of the easiest ways to get tryptophan through diet.
Carne
It is contained in both white and red, but it is recommended to bet on the first because they have less saturated fat, especially if you remove the skin.
Fish and seafood
You can also get tryptophan from fish and shellfish, including tuna, salmon and prawns.
Dairy
Milk and its derivatives, such as yogurt and cheese, are among the foods richest in tryptophan. But remember that, to prevent overweight, it is important to choose skim or low-fat versions.
Vegetables
Foods like beans, lentils, or soybeans are essential in a healthy diet. Legumes' supply of tryptophan is among the many reasons to eat them regularly.
Nuts and seeds
Eat fruits and seeds (such as almonds, walnuts, or sunflower seeds) helps maintain good serotonin levels.
Fruit
Within this food group, banana and avocado are the ones that stand out the most for their contribution of tryptophan.
Cereals
Given its contribution of tryptophan, cereals like oatmeal are a great option for breakfast if you want to start the day in a good mood.
Dark chocolate
Chocolate is more than a sweet reward. It also has a beneficial effect on the brain due to its tryptophan content.
Tryptophan supplements
You can also get tryptophan through dietary supplements. However, it is necessary to take them under professional supervision. The reason is that they can interact with some medications, as well as be harmful during pregnancy and breastfeeding.
Also, an abuse of these supplements can cause side effects such as vomiting and diarrhea. So it's safer to get it through diet.