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There are some foods, such as bananas, salmon, nuts and eggs, that are rich in tryptophan, an essential amino acid for the body, which has the function of producing serotonin in the brain, also known as the happiness hormone, which contributes to the feeling of well-being.
In addition, serotonin is an essential neurotransmitter to maintain important functions in the body, such as controlling mood swings, regulating the sleep cycle, maintaining mental he alth, decreasing anxiety and helping to regulate appetite.
Serotonin deficiency has been linked to mood disorders, depression and anxiety, as well as insomnia, moodiness, memory loss, aggression and eating disorders.
Foods rich in tryptophan
To contribute to the feeling of well-being and happiness, it is important to include some foods rich in tryptophan in the diet, however, more scientific studies are needed to determine in what amount they should be consumed. These foods are:
- Animal origin: cheese, chicken, turkey, eggs and salmon;
- Fruits: banana, avocado and pineapple;
- Vegetables and tubers: cauliflower, broccoli, potatoes, beets and peas;
- Dried fruits: Nuts, peanuts, cashews and Brazil nuts;
- Soybean and derivatives;
- Seaweed: spirulina and seaweed;
- Cocoa and cinnamon.
This list contains some of the foods richest in tryptophan, but in addition to tryptophan, these foods also contain calcium and magnesium, which are two very important nutrients to ensure adequate serotonin production, as well as improve its action in the body. organism.
Furthermore, some studies have shown that gut flora can also influence behavior and mood, as well as tryptophan and serotonin metabolism. For this reason, it is believed that consuming probiotics may improve serotonin levels and improve mood and well-being. See more about probiotics and the foods that contain them.
Foods rich in magnesium and calcium
To ensure greater serotonin production and improve its action, in addition to eating foods rich in tryptophan, you can also increase your intake of foods rich in magnesium and calcium, such as cheese, dried fruits, spinach and beans.
These foods should be consumed throughout all meals of the day, to keep serotonin levels always close to ideal. In addition to eating, performing activities such as the practice of physical exercise outdoors and meditation help to avoid mood disorders, emotional disorders and have a more balanced body, physically and mentally.