Diet and Nutrition 2022

12 foods rich in tryptophan

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12 foods rich in tryptophan
12 foods rich in tryptophan

Foods rich in tryptophan, such as cheese, nuts, eggs and avocado, for example, are great for improving mood and providing a feeling 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, as it is possible to keep serotonin levels always in adequate amounts, bringing several he alth benefits. Check out the he alth benefits of serotonin.

List of foods rich in tryptophan

Tryptophan can be found in several protein-rich foods, such as meat, fish, eggs or milk and dairy products, for example. The following list brings some foods rich in tryptophan and the amount of this amino acid in 100 g.

Food Amount of tryptophan in 100 g Energy in 100 g
Cheese 7 mg 300 calories
Peanuts 5.5 mg 577 calories
Cashew nuts 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 that are important for the proper functioning of the body and mood, such as calcium, magnesium and B vitamins.

Functions of Tryptophan

The main functions of the amino acid tryptophan, in addition to helping in the formation of the serotonin hormone, are also to facilitate the release of energy components, to maintain the body's vitality in the fight against the stressors of sleep disorders and, therefore, must be included in the daily diet.Learn more about tryptophan and what it is for.

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