Thiamine And Tryptophan For Healthy Skin And Good Mood

Author: Maryam Ayres Time for reading: ~1 minutes Last Updated: August 08, 2022

Thiamine And Tryptophan For Healthy Skin And Good Mood

Thiamine is a vitamin, tryptophan is not, but they still work together and are indispensable.

Thiamine and tryptophan are not related molecules, but they work in a team and cannot do without each other. Thiamine, which is a vitamin, helps the body break down and uses tryptophan - an amino acid that is produced by breaking down foods rich in protein. The interaction between thiamine and tryptophan is key to good metabolism and good health. From which foods are they obtained?

Tryptophan is an amino acid that helps synthesize serotonin , a molecule that transmits nerve impulses to the brain. It regulates behavior and mood. Sufficient tryptophan, taken with food, promotes good sleep , relaxes the body and mind. The diet rich in carbohydrates contains the necessary concentrations of tryptophan. If a low carb diet is followed to get enough tryptophan, it should include at least two of the following foods: chicken, soy, turkey, tuna, salmon, cod.

Poorer sources of tryptophan are also important for daily intake - pumpkin seeds, milk, walnuts, pistachios, cheese, tofu. Their combinations can compensate for the temporary lack of major sources of the compound.

One of the many functions of thiamine , known as vitamin B , is to help convert carbohydrates into usable energy. The vitamin is also important for good brain, nerve and muscle function. For women, the required minimum daily dose is 1.1 mg, while for men it is 1.2 mg.

Enriched cereals, some breads, eggs, chickpeas, nuts, seeds, liver, pork, peas - these are the main sources of thiamine .

Tryptophan and thiamine are best taken together in one meal, as this greatly facilitates carbohydrate metabolism. Good ideas for a combined intake are: breakfast cereals, drenched in milk; roasted chicken or roasted fish sprinkled with a powdered mix of nuts; scrambled eggs with cheese; wholemeal slice of bread with peanut butter and pumpkin seeds.

There is no evidence of improper heat or cooking of tryptophan - it is heat resistant, can be prepared in many ways. Tryptophan deficiency leads to low serotonin levels, which cause depression , impulsivity , lack of concentration , insomnia and more. Severe deficiency develops skin problems such as dermatitis, diarrhea occurs, in case of systemic severe deficiency - dementia and in combination with niacin deficiency - rapid weight loss and fatal outcome. There is no known toxic effect with food intake.

Thiamine And Tryptophan For Healthy Skin And Good Mood

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