Depressed: I'm worthless.
Friend: You are important to me and I love you.
Depressed: Hopeless and helpless.
Friend: There is hope and I will give you a hand.
Depressed: I 'm so tired of living.
Friend: Relax, let's watch a movie.
Depressed: I want to die.
Friend: How?
Depressed: I will cut my veins.
Friend: Ok, die alone... I am scared of blood. Just call me when the ambulance covered you with blanket. hi,hi,hi... (gie H.)
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It takes much patience and understanding to deal with depressed people. The struggle with depression can be an excruciating one. At some points, everybody experiences depression. But depression is experienced in varying degrees. As much as it is painful, depression is inherent to the human mental and emotional make-up. There is such thing as “normal depression”. As the term implies, normal depression is an anticipated reaction to the incongruities, tragedies and disappointments of living. (http://www.healthzine.org/Depressions/depressed-people
When I am in this situation, I first accept the fact that I am depressed. So I will walk, read, write, surf the net, review my lessons or talk to my family and friends; keeping myself busy.
I realized that diverting myself to different things or hearing comforting words is not enough but to fight this feelings by eating healthy food rich in tryptophan.
Tryptophan
What can high-tryptophan foods do for you?
- Help regulate your appetite
- Help you sleep better
- Elevate your mood
What events can indicate a need for more high-tryptophan foods?
- Depression
- Anxiety
- Irritability
- Impatience
- Impulsiveness
- Inability to concentrate
- Weight gain or unexplained weight loss
- Slow growth in children
- Overeating and/or carbohydrate cravings
- Poor dream recall
- Insomnia
Food sources of tryptophan include red meat, dairy products, nuts, seeds, bananas, soybeans and soy products, tuna, shellfish, and turkey.
What is tryptophan?
Tryptophan is one of the 10 essential amino acids that the body uses to synthesize the proteins it needs. It's well-known for its role in the production of nervous system messengers, especially those related to relaxation, restfulness, and sleep.
Raising Serotonin Levels
Second, tryptophan serves as a precursor for serotonin, a neurotransmitter that helps the body regulate appetite, sleep patterns, and mood. Because of its ability to raise serotonin levels, tryptophan has been used therapeutically in the treatment of a variety of conditions, most notably insomnia, depression, and anxiety.
Dietary deficiency of tryptophan may lead to low levels of serotonin. Low serotonin levels are associated with depression, anxiety, irritability, impatience, impulsiveness, inability to concentrate, weight gain, overeating, carbohydrate cravings, poor dream recall, and insomnia.
(Serotonin Foods List
Following are some of the serotonin rich foods that help increasing serotonin levels in the body.
Free Range Turkey: Turkey is a protein rich food that contain tryptophan required to increase serotonin levels. In fact, people often feel relaxed and sleepy after having turkey which clearly states that it contains tryptophan in high concentrations. Moreover, it is also rich in essential fatty acids and so having a meal comprising a turkey and cranberry sauce sandwich on whole grain bread can be a great way to boost serotonin levels in the body. More on foods high in tryptophan.
Eggs: Eggs being rich in proteins and amino acids, have been ranked highest in the list of serotonin foods as they are also great source of omega 3 fatty acids comprising the essential long chain fats E.P.A. and D.H.A.
Flaxseeds/Flax Oil: Being high in both tryptophan and omega 3 fatty acids that make up a considerable proportion of brain nerve cells, some people like taking 1 - 4 tbsp flaxseeds or 1 - 2 tbsp flaxseed oil a day to treat bipolar depression, postpartum depression, violent behavior and other psychological problems.
Buckwheat: Buckwheat is a natural starch food which is rich in vitamin B and tryptophan which not only boost energy levels and mood but also banishes depression by raising the serotonin levels in the brain.
Wild fish and Seafood: Fatty fish and seafood including wild salmon, sardines and herring that are high in oils containing essential fats EPA and DHA and tryptophan, are well known to calm the mood swings of bipolar disorder and to ease regular depression.
Whey Protein: Popular for its numerous health benefits like, regulating appetite, improving insulin sensitivity and blood sugar levels, boosting the immune system, whey protein is one of the best protein foods that raises the serotonin levels by increasing the plasma Trp-LNAA, an indicator of brain serotonin function in the body.
Banana: Being high in carbohydrates and surprisingly high in tryptophan, banana is another food that increases serotonin levels in the body.
Dark Chocolate: One of my personal favorite, cocoa and dark chocolate being high in sugar cause a sudden spike in the blood sugar levels after eating which improves the mood and relaxes the mind due to increase in the serotonin levels.) source: ttp://www.buzzle.com/articles/serotonin-foods.html
Following are some of the serotonin rich foods that help increasing serotonin levels in the body.
Free Range Turkey: Turkey is a protein rich food that contain tryptophan required to increase serotonin levels. In fact, people often feel relaxed and sleepy after having turkey which clearly states that it contains tryptophan in high concentrations. Moreover, it is also rich in essential fatty acids and so having a meal comprising a turkey and cranberry sauce sandwich on whole grain bread can be a great way to boost serotonin levels in the body. More on foods high in tryptophan.
Eggs: Eggs being rich in proteins and amino acids, have been ranked highest in the list of serotonin foods as they are also great source of omega 3 fatty acids comprising the essential long chain fats E.P.A. and D.H.A.
Flaxseeds/Flax Oil: Being high in both tryptophan and omega 3 fatty acids that make up a considerable proportion of brain nerve cells, some people like taking 1 - 4 tbsp flaxseeds or 1 - 2 tbsp flaxseed oil a day to treat bipolar depression, postpartum depression, violent behavior and other psychological problems.
Buckwheat: Buckwheat is a natural starch food which is rich in vitamin B and tryptophan which not only boost energy levels and mood but also banishes depression by raising the serotonin levels in the brain.
Wild fish and Seafood: Fatty fish and seafood including wild salmon, sardines and herring that are high in oils containing essential fats EPA and DHA and tryptophan, are well known to calm the mood swings of bipolar disorder and to ease regular depression.
Whey Protein: Popular for its numerous health benefits like, regulating appetite, improving insulin sensitivity and blood sugar levels, boosting the immune system, whey protein is one of the best protein foods that raises the serotonin levels by increasing the plasma Trp-LNAA, an indicator of brain serotonin function in the body.
Banana: Being high in carbohydrates and surprisingly high in tryptophan, banana is another food that increases serotonin levels in the body.
Dark Chocolate: One of my personal favorite, cocoa and dark chocolate being high in sugar cause a sudden spike in the blood sugar levels after eating which improves the mood and relaxes the mind due to increase in the serotonin levels.) source: ttp://www.buzzle.com/articles/serotonin-foods.html
What health conditions require special emphasis on tryptophan?
Tryptophan may play a role in the prevention and/or treatment of the following health conditions::
- Anxiety
- Depression
- Headaches
- Insomnia
- Nightmares
- Obesity
- Obsessive/compulsive disorder
- Pain
- Premenstrual syndrome
- Senile dementia
- Tourette's syndrome
What foods provide tryptophan?
World's Healthiest Foods ranked as quality sources of: tryptophan | ||||||
Food | Serving Size | Cals | Amount (g) | DV (%) | Nutrient Density | World's Healthiest Foods Rating |
Tamari (Soy Sauce) | 1 tbs | 10.8 | 0.03 | 9.4 | 15.6 | very good |
Crimini mushrooms, raw | 5 oz-wt | 31.2 | 0.08 | 25.0 | 14.4 | excellent |
Turkey | 4 oz-wt | 153.1 | 0.38 | 118.8 | 14.0 | excellent |
Cod, baked/broiled | 4 oz-wt | 119.1 | 0.29 | 90.6 | 13.7 | excellent |
Tuna, yellowfin, baked/broiled | 4 oz-wt | 157.6 | 0.38 | 118.8 | 13.6 | excellent |
Snapper, baked/broiled | 4 oz-wt | 145.2 | 0.33 | 103.1 | 12.8 | excellent |
Halibut, baked/broiled | 4 oz-wt | 158.8 | 0.34 | 106.2 | 12.0 | excellent |
Mustard greens, boiled | 1 cup | 21.0 | 0.04 | 12.5 | 10.7 | excellent |
Chicken breast, roasted | 4 oz-wt | 223.4 | 0.39 | 121.9 | 9.8 | excellent |
Scallops, baked/broiled | 4 oz-wt | 151.7 | 0.26 | 81.2 | 9.6 | excellent |
Spinach, boiled | 1 cup | 41.4 | 0.07 | 21.9 | 9.5 | excellent |
Tofu, raw | 4 oz-wt | 86.2 | 0.14 | 43.8 | 9.1 | excellent |
Lamb loin, roasted | 4 oz-wt | 229.1 | 0.35 | 109.4 | 8.6 | excellent |
Beef tenderloin, lean, broiled | 4 oz-wt | 240.4 | 0.36 | 112.5 | 8.4 | excellent |
Calf's liver, braised | 4 oz-wt | 187.1 | 0.25 | 78.1 | 7.5 | excellent |
Soybeans, cooked | 1 cup | 297.6 | 0.37 | 115.6 | 7.0 | excellent |
Kelp (sea vegetable) | 0.25 cup | 8.6 | 0.01 | 3.1 | 6.5 | good |
Asparagus, boiled | 1 cup | 43.2 | 0.05 | 15.6 | 6.5 | very good |
Broccoli, steamed | 1 cup | 43.7 | 0.05 | 15.6 | 6.4 | very good |
Mustard seeds | 2 tsp | 35.0 | 0.04 | 12.5 | 6.4 | very good |
Mozzarella cheese, part-skim, shredded | 1 oz-wt | 72.1 | 0.08 | 25.0 | 6.2 | very good |
Cauliflower, boiled | 1 cup | 28.5 | 0.03 | 9.4 | 5.9 | very good |
Turnip greens, cooked | 1 cup | 28.8 | 0.03 | 9.4 | 5.9 | very good |
Egg, whole, boiled | 1 each | 68.2 | 0.07 | 21.9 | 5.8 | very good |
Collard greens, boiled | 1 cup | 49.4 | 0.05 | 15.6 | 5.7 | very good |
Swiss chard, boiled | 1 cup | 35.0 | 0.03 | 9.4 | 4.8 | very good |
Cow's milk, 2% | 1 cup | 121.2 | 0.10 | 31.2 | 4.6 | very good |
Kale, boiled | 1 cup | 36.4 | 0.03 | 9.4 | 4.6 | very good |
Kidney beans, cooked | 1 cup | 224.8 | 0.18 | 56.2 | 4.5 | very good |
Black beans, cooked | 1 cup | 227.0 | 0.18 | 56.2 | 4.5 | very good |
Lima beans, cooked | 1 cup | 216.2 | 0.17 | 53.1 | 4.4 | very good |
Split peas, cooked | 1 cup | 231.3 | 0.18 | 56.2 | 4.4 | very good |
Cucumbers, slices, with peel | 1 cup | 13.5 | 0.01 | 3.1 | 4.2 | good |
Navy beans, cooked | 1 cup | 258.4 | 0.19 | 59.4 | 4.1 | very good |
Pinto beans, cooked | 1 cup | 234.3 | 0.17 | 53.1 | 4.1 | very good |
Miso | 1 oz | 70.8 | 0.05 | 15.6 | 4.0 | very good |
Lentils, cooked | 1 cup | 229.7 | 0.16 | 50.0 | 3.9 | very good |
Green beans, boiled | 1 cup | 43.8 | 0.03 | 9.4 | 3.9 | very good |
Brussel sprouts, boiled | 1 cup | 60.8 | 0.04 | 12.5 | 3.7 | very good |
Goat's milk | 1 cup | 167.9 | 0.11 | 34.4 | 3.7 | very good |
Romaine lettuce | 2 cup | 15.7 | 0.01 | 3.1 | 3.6 | good |
Wheat, bulgur, cooked | 1 cup | 151.1 | 0.09 | 28.1 | 3.4 | very good |
Apricots | 1 each | 16.8 | 0.01 | 3.1 | 3.3 | good |
Pumpkin seeds, raw | 0.25 cup | 186.7 | 0.11 | 34.4 | 3.3 | good |
Sesame seeds | 0.25 cup | 206.3 | 0.12 | 37.5 | 3.3 | good |
Oats, whole grain, cooked | 1 cup | 147.4 | 0.08 | 25.0 | 3.1 | good |
Celery, raw | 1 cup | 19.2 | 0.01 | 3.1 | 2.9 | good |
Garbanzo beans (chickpeas), cooked | 1 cup | 269.0 | 0.14 | 43.8 | 2.9 | good |
Buckwheat, cooked | 1 cup | 154.6 | 0.08 | 25.0 | 2.9 | good |
Onions, raw | 1 cup | 60.8 | 0.03 | 9.4 | 2.8 | good |
Sunflower seeds, raw | 0.25 cup | 205.2 | 0.10 | 31.2 | 2.7 | good |
Rye, whole grain, uncooked | 0.33 cup | 188.7 | 0.09 | 28.1 | 2.7 | good |
Garlic | 1 oz-wt | 42.2 | 0.02 | 6.2 | 2.7 | good |
Green peas, boiled | 1 cup | 134.4 | 0.06 | 18.8 | 2.5 | good |
Barley, cooked | 1 cup | 270.0 | 0.12 | 37.5 | 2.5 | good |
Peanuts, raw | 0.25 cup | 207.0 | 0.09 | 28.1 | 2.4 | good |
Bell peppers, red, raw, slices | 1 cup | 24.8 | 0.01 | 3.1 | 2.3 | good |
Beets, Boiled | 1 cup | 74.8 | 0.03 | 9.4 | 2.3 | good |
Yogurt, low-fat | 1 cup | 155.1 | 0.06 | 18.8 | 2.2 | good |
Quinoa, uncooked | 0.25 cup | 158.9 | 0.06 | 18.8 | 2.1 | good |
Winter squash, baked, cubes | 1 cup | 80.0 | 0.03 | 9.4 | 2.1 | good |
Eggplant, cooked, cubes | 1 cup | 27.7 | 0.01 | 3.1 | 2.0 | good |
Cashews, raw | 0.25 cup | 196.6 | 0.07 | 21.9 | 2.0 | good |
Millet, cooked | 1 cup | 285.6 | 0.10 | 31.2 | 2.0 | good |
Almonds, dry roasted | 0.25 cup | 206.0 | 0.07 | 21.9 | 1.9 | good |
Walnuts | 0.25 cup | 163.5 | 0.05 | 15.6 | 1.7 | good |
Cabbage, shredded, boiled | 1 cup | 33.0 | 0.01 | 3.1 | 1.7 | good |
Potato, baked, with skin | 1 cup | 133.0 | 0.04 | 12.5 | 1.7 | good |
Summer squash, cooked, slices | 1 cup | 36.0 | 0.01 | 3.1 | 1.6 | good |
Brown rice, cooked | 1 cup | 216.4 | 0.06 | 18.8 | 1.6 | good |
Tomato, ripe | 1 cup | 37.8 | 0.01 | 3.1 | 1.5 | good |
John 16:22
You are now very sad.
BUT I will see you later,
and you will be so happy that no one will be able to change the way you feel.
