Foods rich in tryptophan are great for improving mood and providing a sense of well-being because they help in the formation of serotonin, a substance in the brain that facilitates communication between neurons, regulating mood, hunger and sleep, for example.
These foods should be consumed preferably in the morning so that their effect can be felt throughout the day.
List of foods rich in Tryptophan
The main foods rich in tryptophan are high protein foods like meat, fish, egg or milk and derivatives.
Here are a few examples and quantities of tryptophan-rich foods:
| Foods | Amount of tryptophan in 100 g | Energy in 100 g |
| Cheese | 7 mg | 300 calories |
| Peanut | 5.5 mg | 577 calories |
| Cashew nut | 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 important for the proper functioning of the body and mood, such as calcium, magnesium and B-complex vitamins. See an example diet for a good mood.
Tryptophan Functions
The main functions of the amino acid tryptophan, besides helping in the formation of the hormone serotonin, are also to facilitate the release of the energy components, to maintain the vitality of the organism in the fight against the stressing agents of the sleep disorders.
To combat depression, foods rich in tryptophan and tyrosine can be consumed, as tyrosine is another amino acid that helps in the production of other hormones, which improves alertness and joy.
To control depressive processes, which are usually accompanied by stress, it is recommended to consume tryptophan-rich foods and omega 3 supplements as omega 3 also helps to decrease anxiety and sleep disturbances.
Other foods that improve mood
Watch in the video below what are the other foods that also improve mood:
