Tryptophan is one of the essential amino acids that must be acquired from diet, and you may be familiar with it because turkey is one of the best sources of it. Tryptophan is also known to affect the brain neurotransmitter serotonin and is a precusor to serotonin. It is also needed to create vitamin B3 and the hormone melatonin. In fact, without tryptophan you would be unable to control your sleep cycles, pain, or moods.

Tryptophan sources are available from both animal and plant-based foods, although animal-based foods usually contain more tryptophan than plant-based foods. If you’re curious about levels of tryptophan available in some foods, here’s the list:

Tryptophan Sources Based on a 200-calorie Serving

Tryptophan provides numerous health benefits. It is needed to prevent insomnia, and it increases your body’s levels of melatonin, which also aids in sleep. In addition, it increases a person’s pain threshold, thereby allowing a person to endure more pain. It may also help to improve moods and prevent depression, particularly the type of depression often observed in menopausal women. So, make sure you eat a variety of foods to enjoy the benefits derived from this essential amino acid.