Did you know that a handful of seeds and nuts in the evening can give you better sleep?

As you now know, foods with a high melatonin content can positively influence your sleep quality. Another substance is crucial for a restful sleep: the essential amino acid tryptophan.

Since the body cannot produce tryptophan itself, it is supplied via food. Tryptophan ensures the release of the happiness hormone serotonin, and serotonin in turn is involved in the formation of melatonin in the body [1].

Your sleep will therefore benefit from eating foods with a high tryptophane content in the evening. This stimulates your melatonin production and you will tire more quickly. In addition, the serotonin will also relax you.

Which foods have a high proportion of tryptophan[2]?

Tryptophan is mainly contained in protein-containing foods. Excitingly, however, one finds particularly high levels of tryptophan in seeds and nuts. A handful of pumpkin seeds, cashew nuts, sesame seeds, sunflower seeds, hemp seeds and/or flax seeds sprinkled over your dinner is not only delicious but will make you sleep well.

If you are in a hurry, you can also simply take spirulina before bedtime - an algae rightly called superfood, which is available as a food supplement in various forms (capsules, pellets, powder). To write about the positive properties of spirulina requires an extra article (coming soon ;-). Here I only want to point out the super high content of tryptophane: about 600 mg per 100 g of spirulina. Only dried porcini can top this value. They also have a mega high tryptophan content of almost 2000 mg per 100 g porcini. Mustard seeds (502 mg) and dried parsley (516 mg) are also interesting as spices. And last but not least I would like to recommend tofu, which with 747 mg is also at the top of the list of sleep-inducing foods.

That makes it easy to "incorporate" tryptophan into your dinner, doesn't it?! :-)

Yours, Dagmar

List of references and further information:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195230/

[2] https://nutritiondata.self.com/foods-011079000000000000000-1w.html

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