Nutritionist names foods needed for good sleep

The amino acid tryptophan, which the body cannot synthesize on its own and must be obtained from food, plays a key role in regulating sleep and mood. Nutritionist Mila Maslennikova told RIA Novosti about this.

According to her, tryptophan is involved in the synthesis of the "circadian rhythm hormone" melatonin, which is responsible for "starting" sleep. Since this amino acid is considered essential, we must regularly obtain it from food, the specialist explained. The expert described in detail the process of converting tryptophan in the body: when consumed with food, it turns into hydroxytryptophan (5-HTP), which then participates in the formation of serotonin, which is then converted into melatonin.

This process requires cofactors and B vitamins. With a lack of tryptophan, this chain is disrupted, which leads to various functional disorders.

Maslennikova listed the main food sources of tryptophan: soy protein, pumpkin, sunflower seeds, flax and sesame seeds, various nuts, unrefined oats, quinoa, buckwheat, brown rice, egg whites, cheeses and other dairy products, poultry (chicken, turkey), rabbit, offal, beef, duck, fatty fish, caviar, cocoa beans and bananas.

The nutritionist paid special attention to the role of tryptophan in regulating appetite through its effect on the production of serotonin, which is involved in the formation of a feeling of satiety. More than 90% of serotonin is produced in the intestines. Intestinal serotonin regulates peristalsis, while CNS serotonin affects stress, emotions and appetite.

A healthy gastrointestinal tract maintains emotional balance through the production of tryptophan and serotonin, the expert noted. In addition, tryptophan is involved in protein metabolism and the synthesis of niacin (vitamin B3 or PP), which is necessary to maintain the level of "good cholesterol" and the health of the cardiovascular system. In case of serotonin deficiency, tryptophan helps restore its level, reducing the manifestations of depressive disorders.

Disruptions in the intake and absorption of tryptophan lead to sleep problems, mood swings and a tendency to overeat, Maslennikova concluded.

Read the article on the topic: Ways to overcome insomnia without pills have been named

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