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You do not seem to be worried about illness or prolonged stress. Only recently you have begun to sleep poorly, get upset over trifles and have difficulty remembering information. If so, then your diet is most likely missing one amino acid. Namely tryptophan.
Tryptophan is one of the eight essential amino acids. It is like fuel for our body. But the human body does not produce tryptophan: we get it only with food. When there is not enough tryptophan, we become lethargic, irritable and distracted, get sick more often and sleep less.
The fact is that this substance is “responsible” for the synthesis of serotonin, which is often called the hormone of good mood. In the process of metabolism, it produces melatonin, known as the “sleep hormone”, and nicotinic acid, vitamin B3, which is extremely important for the circulatory system.
Why tryptophan is needed
Studies show that tryptophan has a positive effect on:
- stress resistance and mental balance;
- ability to concentrate and learn;
- visual and working memory;
- the ability to control emotions.
Some experts note that this amino acid relieves premenstrual syndrome and reduces the stress of quitting smoking.
Synthetic tryptophan in capsules and tablets is used for depression, anxiety disorders and sleep disorders.
But do not rush to prescribe this miraculous drug for yourself: this should be done by a doctor. But there are foods containing tryptophan that can be added to the rcion.
Foods High in Tryptophan
1. Milk
Whole farm milk (fat content from 3,2%) is the richest source of tryptophan. Not much less of it in ordinary store-bought milk.
2. Eggs
Specifically, egg whites. But it’s not necessary to separate the yolks at all: eat eggs the way you like: soft-boiled or hard-boiled eggs, poached eggs, fried eggs or scrambled eggs from them.
3. Hard cheese
The record holder for the amount of tryptophan is Italian parmesan cheese. But other hard and semi-hard cheeses can be safely included in an anti-stress diet.
4. Sea fish
Especially cod — Atlantic, White Sea, Baltic. As well as sea bass, horse mackerel, saithe, salmon, tuna, pollock and other moderately oily fish.
5. Chia
In addition to tryptophan, the seeds of this plant contain a complete set of vitamins and minerals, antioxidants and omega-3 polyunsaturated fatty acids — they slow down aging and increase life expectancy.
6. Red meat and poultry
Pork, beef, lamb, rabbit, turkey, goose, chicken — that is, all meat products rich in proteins.
7. Sunflower seeds
100 g of raw seeds are enough to cover the average daily need for tryptophan and vitamin E, as well as replenish the supply of B vitamins.
8. Legumes
Lentils, beans, chickpeas, peas, beans are high-protein crops that are similar in composition to meat. They are also rich in potassium and magnesium, which regulate the functioning of the nervous and cardiovascular systems and relax tense muscles.
9. The nuts
Almonds, cashews, pine nuts, pistachios, peanuts are not only a satisfying and healthy snack. They lower levels of the stress hormone cortisol.
10. Dark chocolate
If you are depressed or just tired, eat a couple of squares of dark chocolate. After all, cocoa beans also provide us with tryptophan. They also contain theobromine and caffeine — natural energy drinks that give you a boost of energy for the whole day.