Tryptophan, one of the eight essential amino acids, is the precursor for serotonin,
food sources for tryptophan are cottage cheese, fish, beef, peanuts, lentils, pumpkin and sesame seeds, however, eating any of these protein foods on their own will not provide your brain with the serotonin it needs.
The protein food needs to be combined with carbohydrate in order to assist the passage of tryptophan across the blood brain barrier. If only protein is eaten, other competing amino acids will deny access to tryptophan. Tryptophan is only found in small amounts in protein food, and it needs to be combined with not only carbohydrates, but also vitamin B6, and B3. Deficiencies in either of these vitamins will impair tryptophan absorption.
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