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
Food | Tryptophan Level |
Elk | 746 mg |
Spinach, raw | 690 mg |
Soy Protein Isolate | 685 mg |
Sesame Seed Flour | 659 mg |
Seaweed, Spirulina | 641 mg |
Alaskan King Crab | 607 mg |
Pork | 571 mg |
Caribou | 549 mg |
Lobster | 515 mg |
Turkey | 509 mg |
MORI-NU Tofu | 505 mg |
Rabbit, wild | 505 mg |
Tuna Fish in water | 493 mg |
Chicken | 475 mg |
Sunflower Seed Flour | 451 mg |
Crimini Mushrooms | 415 mg |
Turnip Greens | 400 mg |
Cottage Cheese | 381 mg |
Cream Cheese | 347 mg |
Mozarella Cheese | 343 mg |
Basil | 339 mg |
Mustard Greens | 333 mg |
Asparagus | 322 mg |
Peanut Flour | 310 mg |
Kidney Beans | 303 mg |
Bamboo Shoots | 291 mg |
Oat Bran | 285 mg |
Amaranth Leaves | 270 mg |
Chicory Greens | 270 mg |
Mung Beans | 267 mg |
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.
I guess that explains why I am so sleepy after my turkey sandwich at lunch.