El gurú de la banana

El otro día me moría de risa cuando un grupo de personas me decían que soy conocido por ser “el gurú de la banana”. :)  Esto es así, porque en mis ponencias hablo que para sentirnos bien, dormir mejor, combatir el dolor o hallar la motivación diaria para encarar la vida, dependemos del triptófano, que sintetiza la serotonina. El impacto de este aminoácido (el triptófano) y de este neurotransmisor (serotonina) en nuestro estado de ánimo, salud y cognición son evidentes. Y entre otros alimentos, las bananas son muy pioderosas porque contienen triptófano, una de las sustancias de la felicidad.

Un estado de ánimo deprimido puede estar relacionado de forma directa con un déficit de triptófano. De hecho, son muchos los estudios clínicos que relacionan un nivel bajo de triptófano y la serotonina con la aparición de determinados tipos de depresiones, trastornos de ansiedad, etc. Es algo que tener muy presente, algo que sin duda debe recordarnos la importancia de cuidar de nuestros hábitos de vida.

Las bananas (plátanos) también son una fuente significativa de azúcares y diferentes minerales como el potasio, magnesio, algo de hierro y betacaroteno. También destacan por sus grandes contenidos de vitaminas, entre las que se incluyen del grupo B, ácido fólico, vitamina C, algo de vitamina E y fibra. Adicional a todo esto, las bananas también son ricas en hidratos de carbono, por lo que son una de las mejores formas de proporcionarle energía vegetal a nuestro cuerpo.

Sin embargo, hay muchos otros alimentos que contienen triptófano:

  1. Huevos, sobre todo en la yema
  2. Piña, aguacate y ciruela. Berros, espinacas, remolacha, zanahoria, apio, alfalfa, brócoli, dátiles.
  3. Frutos secos (almendras, nueces, pistachos, anacardos…). Aportan cantidades interesantes de magnesio y omega-3.
  4. Chocolate negro.
  5. Cereales (en especial integrales, arroz y avena). Aumentan la secreción de insulina que favorece la transformación de triptófano en serotonina.
  6. Semillas (sésamo, calabaza, girasol y fenogreco).
  7. Legumbres (garbanzos, lentejas, habas, soja…) que además aportan B1, B3, B6, B9 y magnesio.
  8. Levadura de cerveza.

Asi que ya sabes, un buen nivel de triptófano estabiliza las alteraciones del sistema nervioso (estrés, depresión o ansiedad por ejemplo) y mejora tu nivel de energía. Además, favorece un sueño reparador gracias al estímulo de la melatonina, neurotransmisor que regula el descanso nocturno.

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