Tryptophan: what it is and how it contributes to good mood

Some foods have the ability to regulate sleep, mood, memory and appetite, preventing depression, anxiety and insomnia and thus promoting physical and mental well-being. The reason: they contain tryptophan.

Livia Lima, nutritionist at Hortifruti Natural da Terra, it is an essential amino acid for the formation and maintenance of muscles and for the production of serotonin and melatonin, compounds that act on the nervous system, helping to regulate mood, sleep, memory and the appetite. “They are excellent in the treatment and prevention of depression, anxiety, insomnia and in the weight loss process”, she points out.

According to her, tryptophan is present in foods such as bananas, eggs, fish, dark chocolate, oats, oilseeds and dark green vegetables.

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Action of tryptophan in the body

The nutritionist explains that when we consume foods that contain the amino acid tryptophan, it is transformed into the neurotransmitter serotonin. Most serotonin receptors are in the gastrointestinal tract. And it is in the intestine that the largest group of neurons outside the brain is located. “Neurotransmitters are chemical messengers in the brain. They pass information from one neuron to another. Thus, we send a message to the brain that promotes a feeling of well-being,” she says.

According to Lívia, the consumption of these foods is very important, but physical and mental health is the result of a set of good practices. “In addition to a healthy diet, physical and mental well-being also depends on regular physical exercise, a good night’s sleep, adequate hydration, among other elements such as controlling stress levels in everyday life and practicing a pleasurable activity”, she highlights.

The nutritionist recommends a recipe rich in tryptophan and very tasty:

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Cocoa and banana cream

Ingredients

• 1 frozen ripe banana
• 1 banana cut into slices
• ½ cup zero-fat natural Greek yogurt
• 1 tablespoon unsweetened cocoa powder
• 1 teaspoon of honey
• ½ tablespoon semi-sweet chocolate shavings
• 1 tablespoon of sliced ​​almonds
• ½ teaspoon of chia

Method of preparation

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Blend the frozen banana, yogurt, cocoa and honey in a blender. Transfer to a bowl and sprinkle the sliced ​​banana, chocolate shavings, almonds and chia on top. Serve immediately.