Good sleep physique + happy energy at once! Nutritionist reveals the ranking of "tryptophan" foods: 3 of the top 5 are beans

Life is stressful, prone to insomnia or light sleep, and even easy to feel nervous. Various problems plague many young office workers. Nutritionist Gao Minmin pointed out in a social post that for modern people who are overwhelmed with thoughts and often need to “burn their brains” at work, it is recommended to consume more “tryptophan” to help regulate emotions and also have a sleep-promoting effect during the day. Be more productive at work.

3 of the top 5 are beans! Nutritionist reveals “Tryptophan” food ranking

According to nutritionist Gao Minmin, the following 17 foods (per 100g) are rich in tryptophan and can be moderately added to the daily diet to help build a good sleep physique, obtain happy energy and maintain a good mood:

1. Pinto beans (large red beans): 659mg

2. Dried small fish: 540 mg

3. Soybeans: 532 mg

4. Black beans: 466 mg

5. White hairtail fish: 403 mg

6. Flaxseed: 403 mg

7. Salmon (red meat): 391 mg

8. Sesame (cooked): 335 mg

9. Wheat germ: 321 mg

10. Spiced beans: 286 mg

11. Chicken Breast: 272 mg

12. Porcine minor muscle: 258 mg

13. Sirloin Steak: 253 mg

14. Snapper fillet: 207 mg

15. Pumpkin seeds: 203 mg

16. Lamb: 199 mg

17. Octopus: 186 mg

18. Oyster: 108 mg

What are the real benefits of taking tryptophan? Have a good sleep constitution + happy energy at once

As for the actual benefits of taking tryptophan? A nutritionist from Gao Min Min explained that tryptophan is an important substance in the synthesis of “melatonin”, and melatonin is the key to helping regulate sleep and maintain normal work and rest, so taking more is expected to improve sleep quality. In addition, tryptophan is also a key substance in the synthesis of “serotonin”, which has the function of regulating mood and improving stress.

Finally, tryptophan can help boost the spirit. Having enough sleep and a good mood will naturally make people full of energy, stabilize their mood, and help them work more efficiently during the day. Gao Min Min nutritionist emphasizes that tryptophan is an essential amino acid for the human body. Because the human body cannot synthesize it on its own, it needs to be ingested from food sources. It is recommended that those who live a stressful life, suffer from insomnia or light sleep, or even easily feel nervous, can add tryptophan-rich foods to three meals to help clear their minds and potentially improve their quality of life.

Source:

Foods High in Tryptophan – WebMD

Further reading:

Can changing your diet alone improve sleep quality? Nutritionist reveals the 4 major nutrients you must eat “as soon as you sleep until dawn”

Don’t you have to go to the gym if you want to get stronger? Nutritionist teaches “methods to gain muscle without losing weight”, 6 tips to build muscle mass