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Foods rich in tryptophan, such as cheese, nuts, egg and avocado, for example, are great for improving mood and providing a sense of well-being because they help in the formation of serotonin, a substance present in the brain that facilitates communication between neurons, regulating mood, hunger and sleep, for example.
It is important that these foods are included in the daily diet, so that it is possible to maintain the levels of serotonin always in adequate amounts, bringing several health benefits. Check out the health benefits of serotonin.
List of foods rich in tryptophan
Tryptophan can be found in many protein-rich foods, such as meat, fish, eggs or milk and dairy products, for example. The following list contains some foods rich in tryptophan and the amount of this amino acid in 100 g.
Foods | Tryptophan quantity in 100 g | Energy in 100 g |
Cheese | 7 mg | 300 calories |
Peanut | 5.5 mg | 577 calories |
Cashew nut | 4.9 mg | 556 calories |
Chicken meat | 4.9 mg | 107 calories |
Egg | 3.8 mg | 151 calories |
Pea | 3.7 mg | 100 calories |
Hake | 3.6 mg | 97 calories |
Almond | 3.5 mg | 640 calories |
Avocado | 1.1 mg | 162 calories |
Cauliflower | 0.9 mg | 30 calories |
Potato | 0.6 mg | 79 calories |
Banana | 0.3 mg | 122 calories |
In addition to tryptophan, there are other foods that contain vitamins and minerals important for the proper functioning of the body and mood, such as calcium, magnesium and the B vitamins.
Tryptophan functions
The main functions of the amino acid tryptophan, in addition to helping in the formation of the hormone serotonin, are also to facilitate the release of energy components, to maintain the vitality of the body in combating the stressors of sleep disorders and, therefore, should be included in the diet everyday. Learn more about tryptophan and what it is for.