L-tryptophan is an essential amino acid that plays multiple important roles in the body. It is critical for infant growth and development. In adults, it regulates nitrogen levels and is needed for the production of niacin and serotonin. By aiding in synthesis of the neurotransmitter serotonin, L-tryptophan regulates the sleep-wake cycle, promotes healthy sleep and balances mood. Your body cannot produce L-tryptophan, so you must obtain it from food sources.
Meat and Seafood
Overall, meat, poultry and seafood contain the highest levels of L-tryptophan. The best food source of the amino acid is Alaskan sea lion meat, providing 1.6 g of tryptophan per serving. Atlantic cod is high in L-tryptophan, with 0.7 g in a 3.5 oz. serving. Pork, eggs and game meats have 0.4 to 0.7 g, depending on the cut of meat. Beef, duck, chicken, lamb and turkey are also high in tryptophan.
Dairy Foods
Dry nonfat milk contains approximately 0.51 g of L-tryptophan per serving. Mozzarella, Parmesan, Gruyere, Romano and Swiss cheeses are all good sources of the amino acid and contain more than 0.4 g per serving. Dried buttermilk provides 0.48 g of L-tryptophan per serving.
Seeds and Nuts
A variety of seeds and nuts contain significant amounts of L-tryptophan. Cottonseed kernels have the highest levels among this food group, with 0.49 g of the amino acid in a 3.5 oz. serving. Black walnuts contain 0.31 g of L-tryptophan in a 3.5 oz. serving. Butternuts, sesame seeds, tahini, sunflower seeds and pumpkin seeds are other good sources of L-tryptophan.
Grains
Flours made from nuts and seeds are high in L-tryptophan. Other whole grains are also rich sources of the amino acid. Raw oat bran contains 0.33 g of L-tryptophan per serving, and wheat germ provides 0.31 g per serving. The production of serotonin from tryptophan requires the B-complex vitamins, which may be found in fortified whole-grain products.
Member Comments