Tryptophan-rich foods

Foods rich in tryptophan 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, the feeling of hunger and sleep, for example.

These foods should preferably be consumed in the morning so that their effect can be felt throughout the day.

List of foods rich in tryptophan

The main foods rich in tryptophan are foods rich in protein such as meat, fish, eggs or milk and dairy products.

Here are some examples and the amounts of food rich in tryptophan:

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. See an example of a good mood diet.

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.

To combat depression, foods rich in tryptophan and tyrosine can be consumed, as tyrosine is another amino acid that helps in the production of other hormones, which improve alertness and joy.

To control depressive processes, which are usually accompanied by stress, it is recommended to consume foods rich in tryptophan and omega 3 supplements, as omega 3 also helps to reduce anxiety and sleep disturbances.