Bananas are great for mental health! Tryptophan rich to help produce natural serotonin. Have one (or two) a day!

Bananas can act as mood enhancers or mild sedatives

bananas

Bananas contain tryptophan which is one of the 20 amino acids which are building blocks of proteins.

Tryptophan helps the body to produce serotonin – which has a calming effect on the brain (creates a stable mood) and acts as a mild sedative.

It should be noted that the only way our our body gets it’s dose of tryptophan is through our diet – it does not produce tryptophan naturally; bananas is one of the easiest ways to get it.

And when they are going a bit spotty they have even higher levels!

Bananas offer serious mood-lifting power, with their combination of vitamins B6, A, and C; fiber; tryptophan; potassium; phosphorous; iron; protein; and healthy carbohydrates.

When you eat a banana, you’ll get a quick boost from the fructose as well as sustaining energy from the fiber, which helps prevent a blood sugar spike and ensuing drop in energy and mood. Carbohydrates aid in the absorption of tryptophan in the brain, and vitamin B6 helps convert the tryptophan into mood-lifting serotonin.

Bananas are also a great source of potassium. Although potassium isn’t directly related to mood, it’s needed to regulate fluid levels and keep muscles working properly, which is important for feeling energized, a key factor for a sunny outlook.

And finally, bananas also contain iron, which is crucial to producing energy and fighting fatigue.

Best of all, bananas are available year-round and are easy to carry about –  just make sure to pack them on top!

For a sweet treat, melt dark chocolate and dip banana slices in for a satisfying, mood-lifting fondue.

Eat a banana at bedtime to help with a good nights sleep. 

Bananas are very cheap nowadays and you can get a bag full for just £1 in Tesco, Aldi and Asda. I always use them as a breakfast replacement when on the move. Or slice them into porridge or on your favourite breakfast cereal for a great start to the day.

Bananas have always had a bad reputation with people watching their weight. Yes they are high in calories compared to other fruit at around 100 calories each but compared to even a piece of buttered toast at 140 calories it is much better for you than those ’empty’ calories of carbs and fat.

Have one a day! (or two)

http://health.yahoo.net/caring/super-snacks-5-best-snacks-for-mood

http://thetaoofgoodhealth.com/6-awesome-health-benefits-of-bananas-9/ 

Other foods high in TryptophanPoultryTurkey may well be the most well known dietary source of L-tryptophan, but all animal proteins contain some of the amino acid. A 4-oz. portion of either chicken or turkey breast provides 350 to 390 mg of L-triptophan, as well as a dose of the other eight essential amino acids. While red meats contain the amino acid as well, they tend to have a higher saturated fat content than can lead to high cholesterol.
According to the George Mateljan Foundation for The World’s Healthiest Foods, a not-for-profit organization focused on sharing information on the benefits of healthy eating, shrimp is the most nutrient-dense source of L-tryptophan with 330 mg per 4-oz. serving. Fish, such as tuna, halibut, salmon, sardines and cod, and scallops also contain between 250 and 400 mg of L-tryptophan per serving.
Dairy ProductsWhile dairy contains significantly less L-tryptophan per serving than meats and fish, cheese, milk and yogurt still provide you with a full essential amino acid set along with bone-healthy calcium. A 1-cup serving of reduced fat cow’s milk provides 100 mg of the amino acid, while 1 cup of low-fat yogurt gives you 60 mg.
Nuts and SeedsNuts and seeds are a convenient way to supplement your L-tryptophan intake when you’re short on time. With the highest dose of the amino acid per serving, pumpkin seeds provide 110 mg per 1/4 cup. Sunflower seeds, cashews, almonds and walnuts all contain over 50 mg of L-tryptophan per 1/4 cup.
LegumesLegumes, such as beans, split peas, peanuts and lentils, offer a fiber- and protein-rich source of L-tryptophan. Kidney beans, black beans and split peas each contain 180 mg per cup, while 1/4 cup of peanuts contains 90 mg. In addition to the actual L-tryptophan content, legumes also contain B vitamins and iron, both necessary for the body to transform the amino acid into niacin.Read more: http://www.livestrong.com/article/247974-list-of-foods-high-in-tryptophan/#ixzz28uRTUTwG

 

 

 

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