Tryptophan
Amino acid of the essential group, is part of the production of a neurotransmitter responsible for the feeling of well being.
Tryptophan represents about 1% of the amino acids of our body’s proteins, being considered the rarest in the primary sequence of this macronutrient.
Together with magnesium and vitamins B3 and B6 are used by the body to initially form 5-hydroxytryptophan (5 HTP) and then serotonin. In turn, serotonin, with the addition of pantothenic acid (vitamin B5), alpha lipoic acid, B6, B12 and folic acid is used to synthesize melatonin.
About 2% present in the diet is converted to serotonin synthesized and stored in the cells of the gastrointestinal tract, neurons, blood vessels and platelets.
It has the following functions:
- Fight against depression
- Control anxiety
- Improve mood
- Help in memory
- Controls the weight
- It acts in the rhythm of the internal biological clock
- Migraine Relief
- Reduces night muscle tension
- Controls the responses of nausea, vomiting and intestinal peristalsis
- Regulates motor activity
- Helps in the sensitivity of the pain
- It collaborates in the activity of growth hormone and beta endorphin
KNOW MORE:
- It is recommended to take 5.0 mg of tryptophan per kilogram of body mass per day.
- Quantity of approx. 350 mg / day for a 70 kg individual.
- It should be consumed on an empty stomach or in combination with carbohydrates.
Protein rich meals should be avoided overnight because complex proteins suppress tryptophan absorption.
- It is recommended to combine with vitamins B (niacin, B6, B12, pantothenic acid).
- The amino acid gamma-aminobutyric acid (GABA) may also contribute to mood enhancement.
- Obese people have a low serum tryptophan concentration.
- This amino acid increases strength, stamina and reduces fatigue.
- Significantly improves overall sleep duration, a decrease in the time needed to fall asleep and in the reduction of sleep fragmentation.
- Reducing serotonin levels in the brain is one of the causes of PMS and its troublesome symptoms.
In addition to red meat, poultry, eggs, other rich foods per serving are:
Sardine — 99% of the recommended daily intake (IDR)
Salmon — 98% IDR
Tilapia — 95% IDR
Trout — 90% IDR
Horsetail — 88% IDR
Powder — 101% IDR
Shrimp — 79% IDR
Oysters — 64% IDR
Chia -45% IDR
Sesame — 40% IDR
Flax Seeds — 30% IDR
Pistache — 30% IDR
Cashew nuts — 25% IDR
Chestnuts of Pará — 20% IDR
Roasted soybeans — 205% of IDR
Tofu — 65% of IDR
Buffalo mozzarella -204% IDR
Parmesan — 170% IDR
Mozzarella — 155% IDR
Wheat germ — 130% IDR
Flaked oats — 55% IDR
Whole wheat flour — 45% IDR
White beans — 74% IDR
Carioca beans — 66% IDR
Black Beans — 65% IDR
Pea — 63% IDR
Chickpea — 54% IDR
