Tryptophan-Rich Foods Boost Prosocial Behaviors, Studies Show
A recent study published in Neuropsychopharmacology reveals that consuming tryptophan-rich foods can boost prosocial behaviours. Tryptophan, an essential amino acid, is converted into serotonin, the 'feel-good neurotransmitter', which plays a vital role in mood regulation, sleep, and emotional balance.
Tryptophan is found in various foods such as turkey, eggs, dairy products, nuts and seeds, salmon, and soy products. To enhance its effectiveness, it's recommended to consume these foods alongside carbohydrates, as tryptophan competes with other amino acids to cross the blood-brain barrier.
Several studies have shown the benefits of incorporating tryptophan-rich foods into one's diet. A study in The Journal of Psychiatric Research found that consuming tryptophan-rich protein before bed improved sleep quality and reduced mood disruptions the following day. Another study in Psychopharmacology reported that participants who consumed tryptophan-enriched diets felt calmer and less irritable. These findings suggest that tryptophan can support the brain's natural ability to regulate mood and emotions.
Incorporating tryptophan-rich foods into balanced meals and snacks can have a positive impact on mood, sleep, and social interactions. While specific researchers are not identified, the general consensus supports tryptophan's role in serotonin production, which influences mood and behaviour. To maximise tryptophan's benefits, pair these foods with carbohydrates and ensure adequate intake of supporting nutrients like vitamin B6, magnesium, and iron.
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