9 Foods Packed with Tryptophan and Why They’re Essential for You : The Hearty Soul

Tryptophan is an essential amino acid, meaning your body cannot produce it and must be sourced from your diet. It is needed for the production and maintenance of your body’s enzymes, proteins, and neurotransmitters. Your body also uses tryptophan to produce serotonin and melatonin, which help with sleep regulation, mood, appetite, and pain. The liver also uses tryptophan to produce niacin, which is required for DNA production and energy metabolism. However, for this to occur, you also need sufficient iron, vitamin B6, and riboflavin. Let’s find out more about high tryptophan foods and why they are good for you.

Eating High Tryptophan Foods

Tryptophan can be found in both animal and plant proteins but is found in greater amounts in animal protein. Animal protein is also easier for your body to break down and utilize. Proteins from red meat, fish, poultry, eggs, and dairy are called complete proteins. This is because they contain all of the nine essential amino acids. Certain plant-based proteins are also complete proteins, such as soy, quinoa, and buckwheat. The recommended amount required in your diet is 4mg of tryptophan per kilogram of your body weight. So, therefore. An individual who weighs around 70kg should consume approximately 280mg of tryptophan daily. Here are nine high tryptophan foods that you should be including in your diet.

Turkey

Turkey is most often eaten at Thanksgiving, yet it is among the best-known sources of tryptophan. Just three ounces of turkey will provide you with 214 mg of tryptophan! This amino acid promotes the production of serotonin, a neurotransmitter that regulates mood. Eating turkey can help you sleep better since serotonin helps produce melatonin. It is also abundant in lean protein, making it an excellent choice for muscle regeneration and weight management. Incorporating turkey into your meals could potentially reduce anxiety and also enhance your emotional balance over time. On a side note, you might think turkey, because of its high triptophan content, will make you tired, but this is one of many popular health myths.

Eggs

Who doesn’t enjoy an egg or two for breakfast? Not only are they delicious, but eggs, especially the yolks, are also rich in tryptophan. They also offer vitamins B2 and B12, which aid in the optimal conversion of tryptophan into serotonin. Eggs provide an excellent protein profile and help promote cognitive health, raise energy levels, and aid muscle development. The mix of protein and healthy fats also helps you feel fuller for longer, thereby stabilizing blood sugar. Eggs are a nutrient-dense food that can also naturally improve your mood and sleep quality.

Cheese

Cheese is a great addition to many a meal or can even be added to a simple sandwich. Both tryptophan and calcium are found in cheese, and they work together to boost your serotonin levels and help promote better sleep. Cheese’s fat and protein content can make you feel satiated, which makes it ideal for controlling cravings. It is high in vitamin B12 and phosphorus, which are both necessary for optimal brain and bone health. If you’re watching your saturated fat intake, just be cautious of portion sizes. Just a little can have a relaxing, mood-enhancing impact.

Salmon

Can you imagine what sushi would be like without salmon? This oily fish is a great source of both tryptophan and omega-3 fatty acids. The tryptophan and omega-3 work together to improve brain health and to reduce any inflammation present in your body. The omega-3s also help to enhance the production and functionality of serotonin. Salmon also contains vitamin D, which helps regulate your mood and sleep cycles. Eating salmon on a daily basis may help to alleviate the symptoms of depression, reduce stress, and improve overall cognitive performance.

Nuts

Nuts can be enjoyed on their own or crushed into salads, curries, and other meals. Nuts (especially almonds and cashews) are high in tryptophan, magnesium, and healthy fats. Magnesium stimulates serotonin production while simultaneously calming the neurological system. These nuts include plant-based protein, making them ideal for vegans and vegetarians. They also help to control blood sugar and curb food cravings. A daily serving of nuts can help with mood stability, sleep quality, and even heart health. A single ounce of almonds will provide 60 mg of tryptophan.

Tofu

Did you know that half a cup of tofu will provide 296 mg of tryptophan? That’s around your full daily requirement for the day, making it among the best high tryptophan foods! It’s also the perfect choice for vegetarians and vegans who want to naturally raise their serotonin levels. Tofu is also rich in iron and calcium, which are needed for energy production and bone strength. Its isoflavones (plant chemicals) may additionally help to regulate mood by influencing your estrogen and serotonin receptors. Tofu is also low in calories while still being quite filling, making it ideal for maintaining both your mental and physical health.

Pumpkin Seeds

One ounce of pumpkin seeds will provide you with 163 mg of tryptophan. They are also an excellent source of magnesium and zinc, which are needed to help your body convert tryptophan into the mood-enhancing serotonin. They also include antioxidants and beneficial fats, which promote both brain and heart health. These seeds can be consumed as a snack or mixed into meals for a relaxing, nutrient-dense boost. Just a handful may improve your mood and sleep quality.

Oats

Oats include tryptophan and complex carbohydrates, and one cup provides 147 mg of tryptophan. These help tryptophan penetrate the blood-brain barrier more effectively. They also have a low glycemic index, which leads to sustained energy levels without blood sugar surges. Oatmeal is also high in B vitamins, iron, and fiber, all of which promote brain clarity and mood stability. Starting your day with oatmeal may help reduce tension, increase relaxation, and improve your ability to focus throughout the day.

Dark Chocolate

Some high-tryptophan foods are also much-loved treats. Dark chocolate is the favoured snack of many people and contains tryptophan, flavonoids, and magnesium. This means that eating dark chocolate can support brain health and enhance your mood. No wonder people are always smiling when eating it! It also increases the production of endorphins and serotonin, providing a natural mood boost. Dark chocolate may also help lower cortisol, a stress hormone. Just a small piece of dark chocolate can deliver a rapid energy boost while satisfying sweet cravings in a healthier way.