Foods That Contain Tryptophan
Tryptophan is an amino acid, which helps with the body’s production of serotonin (which can stabilise mood), Vitamin B3, and Melatonin (which helps keep sleep patterns regular).
Some foods that are high in Tryptophan are:
- Whole milk
- Turkey/Chicken
- Dark Chocolate
- Eggs
- Cheese
- Salmon
Foods Rich in Magnesium
Magnesium binds to receptors in the brain which are responsible for calming down your body and mind.
Foods rich in magnesium are:
- Avocado
- Dark Chocolate
- Tofu
- Banana
- Seeds
- Legumes
- Nuts
- Whole Grains
- Salmon
- Mackerel
Foods High in Omega-3
Omega-3 is said to potentially reduce anxiety. A review was published in September 2018 by JAMA Network Open which showed that people who had taken high levels of Omega-3 supplements had reduced anxiety.
Here are some foods high in omega 3:
- Chia Seeds
- Spinach
- Broccoli
- Kidney Beans
- Avocado
- Flax Seeds
- Brazil Nuts
- Walnut Oil
- Salmon
- Sardines
Foods Rich in Vitamin E
Vitamin E deficiency has been linked to mood disorders. You can find vitamin E in the following foods:
- Almonds
- Avocado
- Spinach
- Kiwi Fruit
- Wheat Germ Oil
- Olives
- Pine Nuts
- Bell Pepper
- Fish
Conclusion
Eating the foods mentioned above could help you improve your mental health by encouraging lower anxiety levels through the food you eat.
A lot of the goodness in foods varies depending on where it is sourced, and how fresh it is. Fresh food is preferable to processed food as a lot of nutrients can be lost through processing.
Speak with your doctor before changing your diet. This article is not intended to be used as medical advice.
You may also be interested in The 10 Day Mindful Eating Challenge or my free mindfulness course.