L-tryptophan, or tryptophan, is an essential amino acid that is needed by the body to synthesize proteins. The brain also uses L-tryptophan. The University of Maryland Medical Center reports that tryptophan is converted to 5-hydroxytryptophan (5-HTP) which is then converted to serotonin, a brain neurotransmitter that regulates the body's sleep patterns, appetite and mood. One way to increase your levels of serotonin and improve your mood and overall health is to increase your intake of foods that contain L-tryptophan.
Meat and Fish
The best known meat source of L-tryptophan is turkey, and while it is a good source, there are other excellent meat sources available. According to "World's Healthiest Foods" encyclopedia, the recommended daily intake of tryptophan, or the DV (daily value) is 322mg for women and 392mg for adult men. A 4-ounce serving of roasted turkey breast contains 350mg of tryptophan, while a 4-ounce serving of boiled shrimp contains 330mg. Other good meat sources are chicken, lamb, calves liver and fish such as cod, tuna, snapper, halibut and salmon.
Vegetables
Leafy green vegetables such as collard greens, spinach and turnip greens are some of the best vegetable sources of L-tryptophan although they don't come close to meat and fish sources as far as content goes. One cup of boiled mustard greens contains 40mg and 1 cup of spinach contains 70mg. Other leafy green L-tryptophan sources are Swiss chard, turnip greens and kelp (seaweed). Rich vegetable sources include asparagus, beets, broccoli, cauliflower, cucumbers with peel, peppers, cabbage, eggplant, pumpkin, potatoes with skin and winter and summer squash. Values vary, however, with 1 cup of cooked green peas containing 60mg, while 1 cup of eggplant containing 10mg.
Beans
Most all beans are an excellent source of L-tryptophan, with soybeans topping the list with 370mg in 1 cooked cup. Other beans, with approximately half that amount in the same size serving, are kidney beans, black beans, split peas, navy beans, pinto beans, green beans, garbanzo beans and lentils. The advantage to using beans as an L-tryptophan source is that it is easier for the body to absorb tryptophan from carbohydrates as opposed to proteins, according to "Nutritional Supplements Health Guide."
Nuts and Seeds
Nuts and seeds may be the most convenient snack sources of L-tryptophan. Nut sources include cashews, almonds, walnuts and peanuts, with peanuts containing the highest L-tryptophan content with 90mg in a 1/4-cup serving. Seeds are an even better source than nuts. Sesame seeds, pumpkin seeds and sunflower seeds contain 120mg, 110mg and 100mg, respectively, in a 1/4-cup serving.
Other Food Sources
Other foods that are sources of L-tryptophan are dairy products, including milk, cheese, yogurt and eggs; bananas; grains such as millet, rice, barley, oats and quinoa; and products made with soy.
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