5 benefits of foods with tryptophan and where to find them

A healthy diet ensures the necessary nutrition for the body. Therefore, it is important to choose products that are good for you, such as foods with tryptophan. Nutritionist Izabella Imianovsky (CRN10 5729 – SC) explained the importance of this amino acid, what its benefits are and in which foods it is found. Follow up!

What is tryptophan?

The nutritionist explained that “in our body we need two types of amino acids: essential, those that the body does not produce, and non-essential, those that the body produces. Tryptophan is an amino acid that our body does not produce, so we call it essential. As we do not produce, we need to consume it through food. In addition, tryptophan is a precursor to serotonin and melatonin, hormones that support well-being and sleep.”

5 health benefits of tryptophan

You that you already know the importance of for our organism. How about knowing what its benefits are? Next, see in detail the five benefits of this amino acid, explained by Izabella.

1. Helps in the fight against depression: “by producing serotonin, tryptophan is a beneficial amino acid for the fight against depression and anxiety”.
2. Improves mood: “in addition to anxiety, serotonin production also improves mood and well-being”.
3. Helps regulate sleep: “by helping in the production of melatonin, this amino acid helps in the regulation and improves the quality of sleep”.
4. Helps in weight loss: “people with lower serotonin levels have a greater desire for foods rich in carbohydrates, such as sweets, breads, snacks and white flour. Consuming tryptophan and increasing serotonin, this desire decreases, helping weight loss “.
5. Improves memory and concentration: “tryptophan is also rich in properties that benefit improvement and concentration”.

Did you see how this amino acid plays a fundamental role for the body? In addition to acting in the maintenance of our well-being, its benefits collaborate to improve our physical and mental health.

10 Tryptophan-rich foods to eat

If you’ve already convinced yourself of the importance that tryptophan has for food, you must be wondering which foods to find it in, right? But do not worry. Next, Izabella reveals the amount of tryptophan in each food, in a 100gr portion. Check out:

1. Cheese

Loved by many people, cheese is a food rich in tryptophan. In 100 g of cheese, we find 7 mg of this amino acid.

2. peanut

Who doesn’t love a peanut, right? The good news is that it is also among the foods with the most amount of tryptophan, with 5.5 mg.

3. Cashew nuts

From the family of oilseeds and a source of good fats, we find 4.9 mg of tryptophan in a 100 g portion of this nut.

4. Chicken

The classic chicken, which can be used in several recipes, also makes the list, also containing 4.9 mg of tryptophan.

5. Egg

The egg, in addition to being excellent to compose any meal, from breakfast to dinner, also enters the list of foods rich in tryptophan, with 3.8 mg.

6. Pea

This legume, widely used in the preparation of pies, also benefits us with excellent amounts of tryptophan, 3.7 mg per 100 g of peas.

7. Hake

Fish is excellent for health and tryptophan is no different. In every 100 g of hake, 3.6 mg of the amino acid is found.

8. Almond

Another one of the oilseeds family, besides being delicious, almonds contain 3.5 mg of tryptophan. Consumed without exaggeration, it is a very beneficial food for health.

9. Avocado

Avocado is a very versatile food and can be used in many recipes. In 100 g of this fruit, there is about 1.1 mg of tryptophan.

10. Banana

Last but not least, the banana, a very popular fruit and used in many recipes. Banana has excellent health benefits and has 0.3 mg of tryptophan.

With these foods it is possible to create a balanced and delicious meal, right? Remembering that tryptophan is an important amino acid for maintaining our health and well-being, so it is important to consume foods that contain good amounts of it. Want to keep learning? Learn more about the proven benefits of avocado.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.