7 foods rich in tryptophan that may help boost your mood

Source: INSIDER / Pic: Shutterstock & Getty Images / Author: Cristina Fernández Esteban and Jeevan Ravindran , Business Insider España

**Depression and anxiety sufferers often have low tryptophan levels**

Serotonin levels have long been linked to happiness — the right levels of serotonin can also make you feel calmer, more focused, and less anxious.

Our gut produces 90% of our serotonin, so it's no surprise that the food we eat affects the way we feel. Low levels of serotonin have been linked to depression and disturb your sleep and appetite.

One way to boost serotonin levels in the body is by consuming the amino acid tryptophan, according to Medical News Today. Tryptophan contributes to serotonin production and is often found in protein-rich foods.

Healthline said depression and anxiety sufferers often had low tryptophan levels. However, one way to tackle that could be through eating foods high in tryptophan.

Medical News Today has put together a list of the foods that should be next on your shopping list.

Poultry

**Thanksgiving turkey has sometimes been given a bad reputation for making people feel sleepy**

Meat tends to be high in protein and is a good choice for tryptophan too. However, Thanksgiving turkey has sometimes been given a bad reputation for making people feel sleepy.

It isn't the meat itself that makes people sleepy but rather the size of the meal. In smaller portions, poultry is a good choice when it comes to eating meat as it's also lower in fat.

Eggs

**Egg yolks are a good source of choline**

Eggs are rich in tryptophan. They also contain significant amounts of Vitamin A, B12, and selenium.

Egg yolks are also a good source of choline, an important nutrient that may be especially important in pregnancies, as studies published by the National Library of Medicine have shown.

Salmon

Aside from being a source of tryptophan, salmon is an excellent source of fatty acids, Omega 3, and vitamin D, according to Healthline.

Seeds

Seeds are a particularly pertinent tryptophan source for vegetarians and vegans, who may not be able to eat some of the other foods on this list.

Pumpkin, flax, and chia seeds can be easily added to salads, yogurts, and cereals, providing antioxidants, fiber, and vitamins.

Nuts

Nuts will also help you boost your serotonin levels as they contain tryptophan.

They are also an important source of monounsaturated fats, proteins, and certain minerals and vitamins important for the proper functioning of the body.

Soy-based products

**Tofu is made of soybeans which are high in tryptophan**

Another important food for vegetarians and vegans is soy-based products. Tofu, soy milk, or soy sauce are all sources of tryptophan.

Dairy products

**Milk can be a good source of calcium**

Milk and dairy products can also provide a tryptophan boost. They're also a good source of calcium and vitamins A, D, and E.