Tryptophan is one of the 20 standard amino acids that make up proteins. It has a characteristic structure that includes an indole as a functional group, and has the characteristic of acting as a biochemical precursor. It is a neurotransmitter present in the hypothalamus of the brain that makes people feel happy and plays an essential role in the normal synthesis of serotonin, which is called the happiness hormone. It also plays a role in making it happen. In addition, the normal synthesis of auxin and niacin is also a role played by tryptophan inside the body. It is known that tryptophan, which plays an important role in internal metabolism, is not produced in the body and must be supplemented through food. Especially in winter, when cold and dry weather continues, the amount of serotonin produced through sunlight decreases due to the reduced amount of sunlight, making it easier to feel depressed. In order to prevent seasonal depression, an emotional disorder that appears during the cold winter, it is more important to eat enough foods high in tryptophan. So today, let’s take a closer look at some of the foods rich in tryptophan. Tryptophan rich foods
1. Milk
The first food high in tryptophan is milk. Milk, the representative food of dairy products, contains about 31mg of tryptophan per 100g, so it helps to reduce stress by helping the normal synthesis of serotonin, which increases happiness and stability. In addition, because tryptophan, which is abundant in milk, plays a role in helping the normal synthesis of melatonin, which induces sleep, it helps to get a good night’s sleep and is effective in preventing sleep disorders such as insomnia.
2. Banana
Bananas, which have a soft texture and sweet taste, are also high in tryptophan, which helps to produce serotonin, which makes you feel happy, and is said to help reduce anxiety. In addition, bananas are known to be involved in the normal secretion of melatonin, similar to the milk introduced above, and to help you get a good night’s sleep. In addition, magnesium and potassium, which are abundant in bananas, are known to have beneficial effects in relieving sensitive and nervous nerves, helping to relax muscles, and releasing tense and stiff muscles.
3. Eggs
Eggs contain essential amino acids that play an essential role in protein synthesis, and among them, tryptophan is also abundant. Tryptophan, which is abundant in eggs, is involved in the synthesis of serotonin and melatonin, which is good for mental health and sleep health. In particular, this tryptophan component is known to be abundantly contained in egg yolk. In addition, the choline contained in eggs plays an essential role in helping the smooth synthesis of neurotransmitters such as acetylcholine.
4. Oats
Oats are a superfood that is recognized for its excellent nutritional value as one of the world’s top 10 superfoods by Time magazine. It is also said to have a good effect on managing stress and reducing depression through the smooth synthesis of serotonin as it is rich in tryptophan content. In addition, oats are rich in vitamin B6 called pyridoxine, which plays an auxiliary role in helping the smooth synthesis of various neurotransmitters including serotonin.
5. Chicken Breast
Tryptophan is abundantly contained in chicken, and among them, chicken breast is particularly high in tryptophan, which is recognized as an excellent source of tryptophan. Chicken breast not only has a high content of tryptophan, but is also rich in high-quality protein, which produces more tryptophan, which further increases the concentration of serotonin. Chicken breast is also rich in B vitamins, which play a supporting role in the conversion of tryptophan to serotonin.
6. Nuts
Nuts such as almonds and walnuts also contain a large amount of tryptophan in the form of plants, which can provide a number of health benefits, such as reducing stress, reducing depression, and relieving sleep disorders. Nuts are also rich in magnesium, which acts on the nerves to stabilize the mind, as well as omega-3 polyunsaturated fatty acids that improve the function of neurotransmitters in the brain.
other food
Please note that tryptophan is abundantly contained in salmon, blue-green fish, legumes, spinach, cottage cheese, yogurt, etc. in addition to the various foods mentioned above.
