He restful sleep It is a vital resource for well-being, but more and more people struggle to obtain it. Although the causes can be diverse, from stress to unhealthy habits, diet also plays a crucial role in rest. And that is why it is important to talk about tryptophanan essential amino acid that could be the key to improving sleepless nights.
Tryptophan is a amino acid which the body cannot produce on its own, which means it must be obtained through food. Its importance, explains the US National Library of Medicinelies in the fact that it is the precursor of two fundamental neurotransmitters: serotoninwhich regulates mood and appetite, and melatoninthe hormone responsible for regulating the sleep-wake cycle. Eating foods rich in tryptophan not only contributes to better rest, but also promotes emotional stability and a healthy circadian rhythm.
When foods with tryptophan are eaten, it is transformed into serotonin in the brain, and later into melatonin. Both compounds make it easier to fall asleep and improve the quality of rest. In addition, they help to better manage the stressanother factor that often interferes with a restful night’s sleep.
According to the studiesIntroducing tryptophan-rich foods into the diet, especially during dinner, can make a difference for those struggling with insomnia.
- Leche: The classic glass of hot milk before bed is not a myth. Rich in tryptophan, it helps relax the nerves and reduce anxiety.
- Pollo: Like turkey, it is a white meat with a high tryptophan content, ideal for light dinners.
- Eggs: source of melatonin and tryptophan, satiating without generating heaviness.
- Bananas: In addition to tryptophan, they contain magnesium and potassium, essential for muscle relaxation.
- Sunflower and pumpkin seeds: A small portion provides magnesium and about 90 mg of tryptophan.
- Whole grains: like oats, which contain up to 230 mg of tryptophan per 100 grams, along with carbohydrates that facilitate its absorption.
- blue fish: Varieties such as salmon and tuna are rich in tryptophan and healthy fats.
- Dark chocolate: only if it contains more than 70% cocoa and has no added sugars, it is an excellent option with 290 mg of tryptophan per 100 grams.
- Military: an outstanding source, with 500 mg of tryptophan per 100 grams, along with lentils and chickpeas.
- sesame seeds: in 30 grams they provide 110 mg of tryptophan, in addition to B vitamins that support the conversion into serotonin.
Consuming tryptophan is not enough; Its effectiveness depends on how we combine it in the diet, as explained to Take Care Plus Andrea Calderón, professor of Human Nutrition and Dietetics at the European University.
- Combine with complex carbohydrates: These, like brown rice or wheat pasta, promote the entry of tryptophan into the brain.
- Include vitamin B6: present in foods such as bananas and fish, this vitamin is key to converting tryptophan into serotonin.
- Avoid excess protein: Proteins compete with tryptophan to enter the brain, so it is best to combine them moderately.
- Add vitamin C: Helps improve the conversion of tryptophan into serotonin and melatonin.
