Tryptophan (L-Tryptophan) is an essential amino acid that the human body cannot produce. and must be obtained from food Tryptophan plays a role in the production of serotonin, a mood stabilizer. Necessary for the functioning of various metabolic systems in the body. It is involved in mood, perception and behavior, and also helps to regulate normal sleep.
The body uses tryptophan to synthesize various proteins, and tryptophan is also a precursor to the neurotransmitters serotonin and melatonin. Not getting enough tryptophan can cause depressive symptoms. not sleeping well On the other hand, consuming foods high in tryptophan helps ensure that our bodies have sufficient levels of tryptophan and are able to produce serotonin and melatonin. nin enough And foods high in tryptophan will help us sleep more efficiently at night.
6 sleep aid foods High in tryptophan
1. Milk and milk products
Many people drink warm milk before bed to help relax. Due to the relatively high amount of tryptophan in milk, one 8 ounce glass of milk provides approximately 106 mg of tryptophan, and other dairy foods are also good sources of tryptophan. Fen as well, for example, half a cup of cottage cheese. There are 332 mg of tryptophan, while 28 grams of cheddar or mozzarella cheese provides about 155 mg of tryptophan.
2. Pork
Lean parts of pork are a good source of tryptophan. 170 grams of cooked pork provides 224% of tryptophan. Pork also has other health benefits as it is rich in selenium. which is an important substance that helps the thyroid gland function normally Selenium also acts as an antioxidant. It also protects our body from free radical damage.
3. Tofu
Tofu is one of the tryptophan-rich vegetarian foods. One cup of cooked tofu contains about 210% of your daily need for tryptophan. It also contains protein, calcium and is high in B vitamins.
4. Tuna
Canned tuna or fresh tuna fillets can be another tryptophan-rich diet. Canned tuna is rich in L-tryptophan. It provides up to 90% of this substance per 85g of tuna weight. It also provides protein, a nutritious nutrient with many health benefits.
5. Eggs
Eggs are tryptophan-rich foods. It also contains high amounts of vitamin A, vitamin B12 and selenium. One large hard-boiled egg provides about 6.3 grams of protein and 27% of your daily need for tryptophan.
6. Pineapple
Pineapples are high in tryptophan and can help increase serotonin in the brain. Pineapples are also full of bromelain, which has anti-inflammatory properties.
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2023-04-23 07:16:00
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