Why do you need tryptophan
It performs several important functions in the body. One of them is participation in the synthesis of serotonin, the so-called hormone of happiness. It is needed to regulate appetite, mood, and susceptibility to pain.
Without this amino acid, it is impossible to produce vitamin B3 and melatonin, a substance that controls sleep-wake cycles.
A lack of tryptophan can affect health and well-being. For example, to provoke anxiety, aggression and irritability, to cause sleep disorders, memory and learning problems.
Tryptophan products are advised to eat during periods of anxiety and stress. And also before going to bed, especially if you are prone to insomnia.
What foods contain tryptophan
The amount of this substance needed by an adult daily is 250 milligrams per day. Amino acids are found in both plant and animal foods. It is found in familiar foods: you do not have to chase after exotic things and radically change your diet.
Tryptophan is heat resistant. A certain amount of amino acid is destroyed during heat treatment, but most of it remains in food.
1. Cheese
The tryptophan content in cheese depends on the type, but most varieties are rich in this amino acid. Thus, 100 grams of solid oil contain an average of about 780 milligrams, which is three times the daily requirement.
Cheese contains more amino acids than other dairy products: whole milk — 40 milligrams, yoghurt — 72 milligrams, cottage cheese — 180 milligrams.
2. Chicken and turkey
Chicken and turkey are considered leaders in tryptophan content. Sleepiness after a festive lunch or dinner, where poultry is often the main course, is often associated with an excess of amino acids.
There are studies that confirm this fact. But there is another opinion: drowsiness is associated with a hearty lunch or dinner in general, and not with a high concentration of the substance in food.
100 grams of chicken or turkey contain 270-300 milligrams of tryptophan. That is, an average portion is enough to cover the daily requirement.
3. Beans
Beans, peas, lentils: these products are also an excellent source. The amount of amino acids in 100 grams of legumes is equal to the daily requirement.
4. Bunting
The usual breakfast cereal can also give a little happiness. Oatmeal is rich in tryptophan — 190 milligrams per 100 grams of dry product.
In addition, oatmeal contains B vitamins and fiber that are good for health.
5. Nuts
Nuts are a source of fiber and fats, without which nutrition cannot be considered complete.
Hazelnuts are considered the leader in tryptophan content – 190 milligrams per 100 grams. It contains more of this amino acid than walnuts and almonds — 170 and 140 milligrams per 100 grams, respectively.
In addition, the substance is found in fish and seafood, such as red caviar. And there is more of it in eggs, and there is more of it in the yolk than in the protein.
What dishes to cook
We have collected a selection of quick recipes that will provide the body with a shock dose of tryptophan and increase serotonin production.
Hot chicken sandwich
Choose bran bread and your favorite sauces. You don’t have to grease toast at all – just put vegetables and poultry.
Porridge with berries
A good option for breakfast. It is better to take fresh rather than frozen berries – in our recipe these are strawberries.
Cook oatmeal with milk or water, add berries. Garnish with almond petals.
Cheese pie
A great snack option, as well as part of any meal. The cake can be supplemented with a salad.
Lenten vegetable stew
It is easy to prepare this hearty, healthy and tasty side dish. In addition to lentils, you will need onions, peppers and carrots. If you wish, add other vegetables.
Source: https://food.ru/
For questions regarding ownership, please contact the author of the original text.