Tryptophan is an essential amino acid that the body cannot create itself, so it needs to be supplemented through daily food. This substance plays an important role in producing serotonin, a happiness hormone that helps relax the mind, reduce stress and anxiety. Serotonin can then also be converted into melatonin, a hormone that helps regulate sleep and improve sleep quality.
Regarding food sources, animal-based products such as meat and fish often contain more tryptophan. Priority should be given to low-fat, protein-rich fish such as mackerel, pomfret, grouper; or chicken and lean meats to limit the absorption of too much saturated fat. In addition, plant-based foods such as soybeans, nuts and bananas also provide a significant amount of tryptophan.
For tryptophan to work better, you can combine foods rich in tryptophan with carbohydrates. When the body absorbs sugar, insulin is secreted, which helps tryptophan enter the brain more easily and promotes the production of serotonin. Healthy carbohydrate sources such as whole grains and vegetables including wheat germs, brown rice or whole wheat products are suitable choices.
For example, a light dinner consisting of one to two slices of whole wheat bread spread with peanut butter, a small rice ball with a glass of soy milk will help the body relax and support better sleep.
