Some foods may naturally enhance your dreams thanks to their nutrient content.
Specifically, we’re looking at foods that are rich in vitamin B6 and tryptophan – as both are linked with greater dream recall and intensity.
Although this is no magic bullet for lucid dreaming, certain foods are linked to a boost in dream recall and dream vividness.
You may also increases your chances of lucidity when paired with some basic techniques like dream journaling and reality checks.

Dream-Boosting Foods and Supplements
Before I run through a list of 15 foods that enhance your dreams, let’s examine how and why these ingredients affect dream intensity.
I’ll also explain what levels are safe to ingest, both in terms of food consumption and as a daily vitamin supplement.
Vitamin B6
In 2002, a double-blind study revealed that participants who took a daily 250mg B6 supplement reported a significant increase in dream content – as measured in dream vividness, bizarreness, emotionality and color.
This is actually greater than the recommended maximum daily intake for healthy adults, which is 100mg. In fact, you only need about 1.3mg of vitamin B6 each day, and you usually get that from the foods you eat.
So 100mg a day is a sizeable dose. In the study above, participants took the 250mg dose for just 3 days. This is not a long term experiment and should be maintained at your own discretion.
How much is too much? Doses of 500-1,000mg, taken daily for several months, can lead to sensory neuropathy (pain and numbness of the extremities).

Unfortunately, there are no foods sufficiently rich in vitamin B6 to noticeably affect your dreams. A cup of rice bran contains only 4.8mg, while yellow-fin tuna offers 0.88mg in a 3-ounce serving, which is why a supplement is the way to go.

Tryptophan
One of the roles of vitamin B6 is to convert the essential amino acid tryptophan into serotonin and niacin.
This helps the body regulate appetite, sleep patterns and mood. As a result, tryptophan is used therapeutically to treat insomnia, depression and anxiety. Low levels of tryptophan are also linked with poor dream recall.
The FDA has banned the sale of tryptophan as a supplement due to a suspected link with EMS (eosinophilia-myalgia syndrome). Though many experts now believe the 1989 scare was caused by a contaminated batch, tryptophan is now only available on prescription.
So, in order to increase your tryptophan intake, you need to eat tryptophan-rich foods. Luckily, it’s not hard to eat sufficient tryptophan to affect your dream intensity. We’ll look at the best food sources below.

Here are 15 tryptophan-rich foods to enhance your dreams by ramping up your serotonin conversion.
Note: The recommended daily allowance for tryptophan is 392mg for men and 322mg for women, assuming a normal RDA-level protein intake. Doctors prescribe tryptophan therapeutically in doses exceeding 5g per day with no adverse effects.
When you’re ready to begin the dream-intensity challenge, take your vitamin B6 supplement and fuel the fire with tryptophan-rich foods like:
1. Chicken (4 oz) gives 0.41g tryptophan
2. Soybeans (1 cup) gives 0.39g tryptophan
3. Turkey (4 oz) gives 0.38g tryptophan
4. Tuna (4 oz) gives 0.38g tryptophan
5. Venison (4 oz) gives 0.36g tryptophan
6. Lamb (4 oz) gives 0.35g tryptophan
7. Salmon (4 oz) gives 0.35g tryptophan
8. Halibut (4 oz) gives 0.34g tryptophan
9. Shrimp (4 oz) gives 0.33g tryptophan
10. Cod (4 oz) gives 0.29g tryptophan
Vegetarians may consider these options:
1. Kidney Beans (1 cup) gives 0.18g tryptophan
2. Pumpkin Seeds (0.25 cup) gives 0.17g tryptophan
3. Tofu (4 oz) gives 0.14g tryptophan
4. Cheese (1 oz) gives 0.09g tryptophan
5. Soy Sauce (1 tbsp) gives 0.03g tryptophan
These foods are best consumed at night with your evening meal, a few hours before bed and around the same time as ingesting your vitamin B6 pill.

More Serotonin Production
The purpose of ingesting higher doses of vitamin B6, tryptophan and 5-HTP is to increase your serotonin levels, which play an important role in regulating the sleep/wake cycle. In particular, serotonin creates more vivid dreams.
You may be wondering why you can’t just skip all the middle man and take serotonin supplements directly. Unfortunately serotonin can’t easily cross the blood-brain barrier. Instead you must produce serotonin naturally.
So by taking supplements we’re adding fuel to the fire that already burns inside your brain nightly.

Checkout some yummy food ideas from @vicky.healthydreams below that could boost your dreams and click here for our top recommended health and fitness supplements.

Source: world of lucid dreaming

Vanilla cream nice cream

Here's the recipe for you guys 3 frozen bananas 1/4 tsp cinnamon 1/4 tsp of lime juice 10 drops of vanilla cream flavoring 1 tbs of soy milk For the toppings I've used melted chocolate and I also cut out some little banana hearts and used gold powder to cover them.

Source: By @vickys.healthydreams

Raw white CHOCOLATE-RASPBERRY bars

Who would take a bar? Or two or even more? I'd definitely choose the last option. This beautiful and delicious creation is from the wonderful Joey @joeysplate. . INGREDIENTS * ½ cup melted cocoa butter {white chocolate butter; not coconut} * ¼ cup cashew butter, at room temperature {I bet macadamia butter would work well too} * 3 tbsp liquid sweetener of your choice, at room temperature {I used maple syrup} * ⅛ tsp raw ground vanilla bean * ¼ cup raspberries {I used wild since they are a bit smaller} * a few tbsp slivered almonds * 1. Place all ingredients, except raspberries and almonds, in a small blender {I used my magic bullet}, and blend until the mixture is smooth. 2. Line a small baking tray or a flat plate with parchment paper. Pour the blended mixture onto the parchment paper and use a spoon to spread it out flat to about ¼″ thickness. 3. Sprinkle with raspberries and slivered almonds. 4. Place the tray in the freezer and allow it to set for about an hour. 5. Remove from freezer, rough chop it with a knife and enjoy! Store any leftovers in the freezer.

Source: By @vickys.healthydreams

CHOCOLATE-BLUEBERRY PANCAKES

INGREDIENTS 1 banana 1 tbs cashew cream (optional) 100ml soy milk 1 tsp honey 1 tsp cacao powder 100g flour of choice 1 tsp baking powder 1/4 tsp baking soda 1/2 tsp cinnamon coconut oile for the pan DIRECTIONS First mix banana, cashew cream, honey with the soy milk. Combine flour, cacao powder, baking powder and baking soda and cinnamon. Add everything. Stir until the dough is smooth. Add some more milk if you want it to be smoother. Depends on your consistence. Let the dough set for 10 min. Then make the pancakes by using coconut oil. ENJOY

Source: By @vickys.healthydreams

WINTRY INSPITED SMOOTHIE JAR -made with raspberries and green spirulina.

Is it only me or does this jar with its color combination look like it is from the 90s ? . It was super easy to make. I just mixed 2 frozen bananas with coconut cream. To one half, I added a hand ful of frozen raspberries. To the other half I added 1/2 tsp green spirulina. Decorated this jar with white chocolate sauce, snow flakes, coconut shreds and frozen blueberries

Source: By @vickys.healthydreams

CHOCOLATE MUG CAKES-topped with chocolate sauce and mini marshmellows.

OMG guys, I would give everything right now to try one of these jars. They look absolutely beautiful and so delicious too. These mug cakes are made by the wonderful Anja @xanjuschx . 3 tablespoons flour 2 tablespoons sugar 1 1/2 tablespoons cocoa powder 1/4 teaspoon baking powder pinch of salt 3 tablespoons milk 1 1/2 tablespoons vegetable oil 1 tablespoon peanut butter In a large mug, whisk (with a small whisk or large fork) together the dry ingredients (flour, sugar, cocoa powder, baking powder and salt). Add the milk, vegetable oil and peanut butter. Whisk until smooth. Cook in the microwave on high for 1 minute and 10 seconds. This recipe will rise a lot and then deflate. I know it's strange, but trust me it's delicious! Serve immediately!

Source: By @vickys.healthydreams

PINK PITAYA CAPPUCINO

I just foamed up some almond milk with 1/2 tsp of pink pitaya powder. Then poured it into the cup with the espresso .

Source: By @vickys.healthydreams

Who wants one of these pastel beauties?

These beautiful jars are made with a blue Cashew Nicecream frosting. Sounds so delicious, right?

Source: By @vickys.healthydreams

PURPLE-BERRY DREAM SLICES

Who wants a slice? The crust is made with walnuts, almonds and dates. The white layer base is cashew and coconut cream. The violet layer is made of the base + blueberries The purple layer is made of the base + blueberries + blue spirulina.

Source: By @vickys.healthydreams

NICECREAM-CHIA PARFAITS

1st layer: chia pudding made with 2 tsp chia seeds, 1/2 cup coconut milk, 1 tsp coconut cream and 1 tsp honey 2nd layer: raspberry nicecream made with 1 cup frozen raspberriee, 1/2 a banana, 1 tbs coconut milk and a bit of vanilla powder 3rd layer: matcha-blue spirulina nicecream with 2 frozen bananas, 1/2 tsp of matcha, 1/2 tsp of blue spirulina Topped with raspberries, white currant and glitter sprinkles

Source: By @vickys.healthydreams

VANILLA CRESCANTS

2 sticks unsalted butter, softened 1/2 cup confectioners' sugar, plus more for dusting 1 1/2 tablespoons pure vanilla extract 2 1/4 cups all-purpose flour Pinch of salt Preheat the oven to 350° and position one rack in the upper third and one in the lower third. Line 2 large baking sheets with parchment paper. In the bowl of a standing electric mixer fitted with the paddle, beat the butter with 1/2 cup of the confectioners' sugar until pale white, about 5 minutes. Beat in the vanilla. Add the flour and salt and beat at low speed just until combined. On a lightly floured surface, roll level tablespoons of the dough into 3-inch ropes. Taper the ends slightly and form the ropes into crescents. Carefully transfer the crescents to the baking sheets, about 1/2 inch apart. Bake the crescents for 22 to 24 minutes, until the bottoms are golden and the tops are pale blond; shift the baking sheets from top to bottom and front to back halfway through for even baking. Transfer the baking sheets to racks and let the cookies cool for 10 minutes. Fill a small bowl with confectioners' sugar. While the cookies are still warm, coat them in the sugar and transfer to a clean sheet of parchment paper to cool slightly. Roll the cooled cookies in the sugar again and let cool completely.

Source: By @vickys.healthydreams

CHOCOLATE OATMEAL bowl

with bananas, apple stars, pomegranate seeds, frozen raspberries, dark chocolate, coconut flakes and truffle bliss balls . For the oatmeal I've used oats, dark chocolate, cinnamon and grated apple

Source: By @vickys.healthydreams

CHOCOLATE CRÊPES with raspberry-coconut filling and peanutbutter sauce on top

Ingredients * 4 eggs
 * 1/2 cup milk
 * 1/2 cup cold water
 * 2 tablespoons butter, melted
 * Peanut butter filling * Raspberry filling * Coconut filling * 1 cup smooth peanut butter, at room temperature
 * 
3 tablespoons confectioners' sugar
 * 1/2 teaspoon vanilla extract
 * 1/2 teaspoon rum-flavored extract
 * Chocolate sauce: * 1 1/3 cups milk chocolate chips
 * 3/4 cup 18% cream, at room temperature
 * 1/2 teaspoon vanilla extract
 Directions * Blend flour, eggs, milk, cold water, and butter together in a food processor or blender until smooth, about 30 seconds. Scrape batter off the sides with a rubber spatula and blend 15 seconds more. Place batter in the refrigerator, at least 1 hour.
 * Beat peanut butter in the bowl of a stand mixer using the paddle attachment until smooth and creamy. Beat confectioners' sugar, 1 tablespoon at a time, into creamed peanut butter, mixing well after each addition. Add 1/2 teaspoon vanilla extract and rum-flavored extract and mix well. Store peanut butter filling in an air-tight container until 30 minutes before needed.
 * Heat a 10-inch non-stick skillet over medium-low heat. Remove the skillet from the burner; add a scant 1/4 cup batter to the center of the pan and swirl and tilt immediately to spread the batter evenly over the bottom of the skillet. Return the skillet to the heat. Cook crepe until edges appear slightly dry and pull away from the pan, about 1 minute. Gently slip a thin spatula under the crepe and gently flip. Cook the second side until lightly browned on the bottom, 45 to 60 seconds. Transfer crepe to a plate. Repeat until all the batter is used, separating each crepe with waxed or parchment paper.
 * Melt chocolate chips in the top of a double boiler over simmering water, stirring frequently and scraping down the sides with a rubber spatula to avoid scorching. Mix cream and 1/2 teaspoon vanilla extract into the melted chocolate; cook, stirring frequently, until chocolate sauce is thickened, about 20 minutes.
 * Spread raspberry filling over each crepe and drizzle warm chocolate sauce over filling. Fold crepe in half or roll crepe around filling for Suzette-style crepes. * Top with coconut filling and peanut butter filling 


Source: By @vickys.healthydreams

Cute little POLAR BEAR CUPCAKES

These cute little POLAR BEAR CUPCAKES are from Holly @thelittleblogofvegan . Her creations are incredibly creative and so beautiful. If you need some new vegan inspirations, you have to switch to her feed right now. For sure, one of my fav IG accounts . Also with these cupcakes, Holly wants to raise awareness for the importance to protect these animals and the progressing climate change. What an important message!! Preparation- 10 minutes Baking time- 18-20 minutes Makes- Around 8-10 Level- Easy ... Ingredients for the cakes -240ml of almond milk -1 teaspoon of apple cider vinegar -210g of self-raising flour (You can use gluten-free) -100g of golden caster sugar -1/2 teaspoon of baking powder -1/2 teaspoon of bicarbonate of soda -60g of coconut oil (Melted) Ingredients for the buttercream -130g of butter (I use Tomor) -400g of icing sugar -2 teaspoon of vanilla bean paste (You can use vanilla extract) -2 teaspoon of almond milk (Optional) + -Desiccated coconut ... To make the cupcakes Step 1- Preheat your oven to 180 degrees c and line a cupcake tin with cupcake cases. Step 2- In a small bowl, combine the almond milk with the apple cider vinegar and whisk until fully combined. Set aside for 10 minutes to curdle. This creates a vegan 'buttermilk'. Step 3- In a large mixing bowl, sift the flour, sugar, baking powder and bicarbonate of soda. Mix well to combine. Step 4- Add the melted coconut oil to the 'buttermilk' and whisk to combine. Step 5- Add the wet ingredients into the dry and mix until a smooth batter. Step 7- Pop the cakes into the preheated oven and bake for 18-20 minutes. You will know they are done when you put a knife or skewer in and it comes out clean and they are springy to the touch. Step 8- Place the cupcakes on a cooling rack and allow to cool fully before frosting. To make the frosting Step 1- Cream the butter in a bowl, on a high speed until creamy. I use my stand mixer with the balloon whisk attachment. Step 2- When your butter/margarine is creamy & light in colour, add in the icing sugar, vanilla bean paste. Whizz together until fluffy & fully combined. Add a splash of milk if the buttercream is too thick. Step 3- Transfer the buttercream into a piping bag fitted with a large round nozzle. Step 4- Pipe a low swirl of buttercream onto each cupcake and level with a of-set spatula or knife. Step 5- Pipe 2 little bulbs of frosting for ears and 1 for the nose Step 6- Carefully dip or sprinkle desiccated coconut all over the cupcake, including the ears. Step 7- Add eyes and a nose using black royal icing. See recipe below You could always use chocolate, chocolate chips, sprinkles etc. Serve these festive cupcakes fresh or store in a sealed container in or out of the fridge, the buttercream will firm up at room temperature.  Best eaten within a few days. Black royal icing Ingredients for the royal icing -3 ounce of chickpea brine -1 teaspoon of vanilla extract -500g of icing sugar ... To make the royal icing Step 1- In a large bowl or stand mixer, add in the chickpea brine and whisk on high until frothy. This usually takes around 5 minutes. I use a stand mixer with a balloon whisk attachment but you can use a hand mixer. Step 2- Add in the vanilla extract and icing sugar and whisk together until it holds a stiff peak. Step 3- Transfer into a piping bag and pipe onto the gingerbread men.

Source: By @vickys.healthydreams

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