Foods High in Tryptophan: 10 Top Options to Help You Sleep Better
Getting a good night’s sleep is essential to feeling your best. Unfortunately, many people struggle with falling asleep or staying asleep once they doze off. One natural way to help combat sleep troubles is by consuming foods high in tryptophan.
Tryptophan is an essential amino acid that can help boost serotonin levels and promote better sleep. In this article, we’ll discuss the top 10 foods high in tryptophan and how they can help you sleep better.
Written by
- Redaction Team
- Body, Healing Foods, Personal Development
Table of Contents
Top 10 Foods High in Tryptophan
Tofu- 592 mg of Tryptophan per Cup
Tofu is a source of protein that is high in tryptophan. Firm tofu contains the most tryptophan, with 592 mg per cup. Tofu is also a versatile ingredient that can be used in a variety of dishes.
Soybeans- 575 mg of Tryptophan per Cup
Soybeans are another source of protein that are high in tryptophan. Cooked soybeans have 575 mg of tryptophan per cup. Soybeans can be used in a variety of dishes, including soups, stews, and salads.
Eggs- 332 mg of Tryptophan per Cup
Eggs are a great source of protein and other important nutrients. One large egg contains 332 mg of tryptophan. Eggs can be cooked in a variety of ways and are a versatile ingredient in many dishes.
Turkey- 303 mg of Tryptophan per 100 grams
Turkey is often associated with Thanksgiving and other holiday meals, but it’s also a great source of tryptophan. One hundred grams of turkey contains 303 mg of tryptophan. Turkey can be roasted, grilled, or used in a variety of dishes, including sandwiches and salads.
Chicken- 252 mg of Tryptophan per 100 grams
Chicken is a lean source of protein that is high in tryptophan. One hundred grams of chicken breast contains 252 mg of tryptophan. Chicken can be grilled, baked, or used in a variety of dishes, including soups and salads.
Pumpkin Seeds- 187 mg of Tryptophan per Cup
Pumpkin seeds are a nutritious snack that are high in tryptophan. One cup of pumpkin seeds contains 187 mg of tryptophan. They can be roasted and salted for a tasty snack or used in a variety of recipes, including granola bars and trail mix.
Sunflower Seeds- 170 mg of Tryptophan per Cup
Sunflower seeds are another nutritious snack that are high in tryptophan. One cup of sunflower seeds contains 170 mg of tryptophan. They can be roasted and salted for a tasty snack or used in a variety of recipes, including bread and muffins.
Salmon- 164 mg of Tryptophan per 100 grams
Salmon is a fatty fish that is high in omega-3 fatty acids and other important nutrients. One hundred grams of salmon contains 164 mg of tryptophan. Salmon can be grilled, baked, or used in a variety of dishes, including sushi and salads.
Spinach- 156 mg of Tryptophan per Cup
Spinach is a nutritious leafy green that is high in tryptophan. One cup of cooked spinach contains 156 mg of tryptophan. Spinach can be used in a variety of dishes, including salads, soups, and omelets.
Banana- 23.85 mg of Tryptophan per Medium Banana
Bananas are a sweet fruit that is high in potassium and other important nutrients. One medium banana contains 23.85 mg of tryptophan. Bananas can be eaten on their own as a snack or used in a variety of recipes, including smoothies and baked goods.
What is Tryptophan?
Understanding Tryptophan as an Essential Amino Acid
Tryptophan is one of the 20 essential amino acids that your body needs to function properly. It cannot be produced by your body, so you need to consume it through your diet. Tryptophan is an important precursor to many important molecules in your body, including serotonin and melatonin. Without enough tryptophan in your diet, your body may not be able to produce these neurotransmitters effectively, leading to feelings of anxiety, depression, and sleep difficulties.
How Tryptophan Helps Boost Serotonin Levels
Serotonin is a neurotransmitter that helps regulate mood, appetite, and sleep. When your body has enough tryptophan, it can convert it into serotonin. Higher levels of serotonin have been linked to improved mood and better sleep. Consuming foods high in tryptophan can help boost your body’s serotonin levels naturally, without the need for medication.
The Role of Tryptophan in Melatonin Production
Melatonin is a hormone that regulates sleep-wake cycles. It’s often called the “sleep hormone,” as it promotes feelings of drowsiness and helps you fall asleep more easily. Your body produces melatonin naturally, and it needs tryptophan to do so. Consuming foods high in tryptophan can help your body produce more melatonin, leading to improved sleep.
Why is Tryptophan Important for Better Sleep?
How Tryptophan Helps Induce Sleep
Tryptophan can help your body produce serotonin, which can help regulate your sleep-wake cycles. Serotonin is also a precursor to melatonin, which promotes sleep. Consuming foods high in tryptophan can help your body produce more of these important molecules and promote better sleep. In addition, tryptophan can help you fall asleep more quickly and stay asleep longer.
The Connection Between Tryptophan and Serotonin
Tryptophan is an important precursor to serotonin, so consuming foods high in tryptophan can help boost your body’s serotonin levels. Higher levels of serotonin have been linked to improved mood and better sleep. One study found that consuming a tryptophan-rich diet for four days led to a significant improvement in sleep quality for participants.
Tryptophan Deficiency and Insomnia
If your body doesn’t get enough tryptophan, it may not be able to produce enough serotonin or melatonin. This can lead to feelings of anxiety, depression, and insomnia. Consuming foods high in tryptophan can help replenish your body’s stores of this important amino acid and promote better sleep.
How to Incorporate Tryptophan-Rich Foods Into Your Diet
Recommended Daily Intake of Tryptophan
The recommended daily intake of tryptophan varies depending on your age, sex, and weight. However, most adults need around 4 mg of tryptophan per kilogram of body weight per day. This means that a person who weighs 150 pounds (68 kg) needs around 272 mg of tryptophan per day. By consuming a variety of tryptophan-rich foods, you can easily meet your daily needs.
How to Cook Tofu to Boost Tryptophan Intake
If you’re looking to boost your tryptophan intake, you can cook your tofu in a specific way. Freezing tofu before cooking can help break down its structure and make it easier for your body to digest. This can also increase the amount of tryptophan that your body is able to absorb. Simply freeze firm tofu, thaw it, and then press out the excess liquid before cooking as you normally would.
Supplements and Other Sources of Tryptophan
If you’re struggling to consume enough tryptophan through your diet, you may want to consider a tryptophan supplement. However, it’s always best to get your nutrients from whole foods whenever possible. Other sources of tryptophan include quinoa, oats, and cheese. Remember, incorporating a variety of tryptophan-rich foods into your diet can help promote better sleep and overall health.
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