Amino acids are vital components of proteins and contribute to key metabolic processes in the body. Humans do not have the necessary enzymes to produce essential amino acids, including tryptophan. Tryptophan must come directly from food sources. Your body uses tryptophan to manufacture the neurotransmitter serotonin. Serotonin regulates mood and helps you relax. All protein-based foods contain varying amounts of tryptophan. A wide variety of foods supply beneficial levels of this essential amino acid.
Poultry
You may attribute the drowsiness after Thanksgiving dinner to the main course, turkey. While not particularly high in tryptophan, poultry does provide moderate levels of this amino acid. According to the USDA National Nutrient Database, a 100-g serving of white meat turkey contains 0.34 g of tryptophan. The same serving size of skinless, roasted chicken has 0.29 g tryptophan.
Cheese
Look to certain cheeses for higher levels of tryptophan. 100 g of Swiss and Gruyere cheeses, staples of quiche and fondues, contain 0.40 g and 0.48 g of tryptophan, respectively. Top your pasta and salad with Parmesan cheese for a respectable 0.42 g of tryptophan per 100 g serving.
Seeds
Several varieties of seeds, used for snacks and garnishes, represent unexpected sources of tryptophan. Sesame seeds on crackers and breads, while not used in great quantity, do provide a respectable amount of tryptophan. A 100-g serving of sesame seeds delivers 0.33 g of the amino acid. A healthy snack of dry roasted, unsalted sunflower seeds supplies 0.30 g of tryptophan. The same amount of roasted, unsalted pumpkin seeds packs a whopping 0.57 g of the serotonin precursor.
Tuna
Both yellowfin and bluefin tuna contain moderately high levels of tryptophan. They each have more than 0.30 g per 100 g serving. When you get a craving for sushi, keep in mind it delivers a slightly lower amount of the amino acid than cooked tuna.
Soybeans
Certain soybean products are an excellent source of tryptophan. Roasted soybeans, typically referred to as soy nuts, have 0.51 g of tryptophan in a single 100-g serving. Roast your own soybeans for a healthy, crunchy snack food.
Shellfish
One 100-g serving of steamed or boiled shrimp provides slightly more than the recommended daily allowance of tryptophan, at 0.26 g, according to the National Fisheries Institute's Eat Shrimp website. You can also up your tryptophan quotient by splurging on a lobster dinner. A modest 100 g of lobster will net 0.37 g of tryptophan.
Other Considerations
Vitamin B-6 is required to convert tryptophan to serotonin. Both tryptophan and vitamin B-6 can be found in supplement form. However, creating well-balanced meals with healthy, fresh foods will supply your body with all the essential nutrients it needs.
Member Comments