Tryptophan: recipe for good mood and well-being

Some foods have the ability to regulate sleep, mood, memory and appetite, preventing depression, anxiety and insomnia and thus promoting physical and mental well-being.

But what do foods that have this capacity, such as bananas, eggs, fish, dark chocolate, oats, oilseeds and dark green vegetables, have in common?

Nutritionist, Lívia Lima, from Hortifruti Natural da Terra, explains that they contain tryptophan, an essential amino acid for the formation and maintenance of muscles and for the production of serotonin and melatonin, compounds that act on the nervous system, helping to regulate mood, sleep, memory and appetite. They are excellent in the treatment and prevention of depression, anxiety, insomnia and in the weight loss process.

Do you know how this happens? The nutritionist explains that when we consume foods that contain the amino acid tryptophan, it is transformed into the neurotransmitter serotonin. Most serotonin receptors are in the gastrointestinal tract. And it is in the intestine that the largest group of neurons outside the brain is located. “Neurotransmitters are chemical messengers in the brain. They pass information from one neuron to another. Thus, we send a message to the brain that promotes a feeling of well-being,” she says.

Lívia explains that consuming these foods is very important, but that physical and mental health is the result of a set of good practices. “In addition to a healthy diet, physical and mental well-being also depends on regular physical exercise, a good night’s sleep, adequate hydration, among other elements such as controlling stress levels in everyday life and practicing of a pleasurable activity”, he says.

The nutritionist recommends a recipe rich in tryptophan and very tasty.

Cocoa and banana cream

Ingredients

Banana: 1 ripe, frozen
Banana: 1 cut into slices
Zero-fat natural Greek yogurt: ½ cup
Unsweetened cocoa powder: 1 tablespoon
Honey: 1 teaspoon
Semi-sweet chocolate chips: ½ tablespoon
Sliced ​​almonds: 1 tablespoon
Chia: ½ teaspoon

Way of doing

Blend the frozen banana, yogurt, cocoa and honey in a blender.
Transfer to a bowl and sprinkle the sliced ​​banana, chocolate shavings, almonds and chia on top. Serve immediately.
Serving size: 1 bowl.