tryptophanreiche Lebensmittel

Foods High in Tryptophan

What effects do foods high in tryptophan have?
Our bodies use the substance in conjunction with carbohydrates to produce the happiness hormone serotonin

Targeted integration of tryptophan can transform our diet into a source of good feelings.

They can also pay off before bedtime: By promoting the body’s melatonin production, they facilitate our digestion and allow us to go to sleep more easily.

Tryptophan-rich are the following:

Fruits such as…

  • avocados
  • bananas
  • dates
  • figs
  • lemons
  • papayas
  • strawberries
  • watermelons


  • carrots
  • celery
  • cucumbers
  • garlic
  • lettuce
  • potatoes
  • spinach
  • squash
  • tomatoes


  • beans
  • chickpeas
  • corn
  • lentils
  • peas


  • peas
  • bean sprouts
  • flaxseed
  • oatmeal
  • sunflower seeds

Nuts such as…

  • almonds
  • cashews
  • hazelnuts
  • pistachios
  • sesame

Meat, fish, and poultry:

  • beef
  • chicken
  • tuna

And especially dairy products:

  • cheese
  • curd cheese

and cocoa.

Of course, this kind of natural dietary supplement is not a cure-all for e.g. mental disorders such as depression or serious sleep disturbance. In these cases, there are frequently many factors that interact and you should consult your doctor for more information.

Nonetheless, the above-mentioned foods are indispensable for your body to produce the “happiness hormones” serotonin and melatonin. All foods on the list can easily be integrated into a good and healthy nutrition plan. It is all about choosing the correct portions.

If I pay attention to maintaining a balanced ratio in my nutrition and purposefully use the above mentioned foods in moderation, then I can direct my bodily functions along the desired path.

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