When it comes to amino acids, tryptophan is an essential amino acid that cannot be generated by the human body and must be received from food, typically from animal or plant-based protein sources, in order to be consumed. Tryptophan was discovered in the early 1900s when it was extracted from casein, a protein present in milk, and studied in laboratory conditions. It was until a few years later that the molecular structure of the substance was discovered.
Tryptophan is involved in the manufacture of serotonin, a mood stabilizer, melatonin, which helps regulate sleep patterns, niacin, also known as vitamin B-3, and nicotinamide, also known as vitamin B-3. Tryptophan is also involved in the production of niacin, commonly known as vitamin B-3.
Synthetic tryptophan supplements were made illegal in the United States beginning in 1989 when they were sold over-the-counter. A new generation of tryptophan supplements was released in 2001 and are now readily accessible.
Why Is Tryptophan Necessary?
When compared to other amino acids, tryptophan is found in the lowest quantity in the body. Despite this, tryptophan is essential for a broad range of metabolic activities that impact your mood, cognition, and behavior.
Tryptophan elimination tests have shown that tryptophan has a favorable effect on the following:
- Depression of the mood
- Developing one's memory abilities
- Visual cognition is a term that refers to the ability to see things visually.
- Controlling one's aggressiveness.
In clinical studies, it was shown to offer potential advantages in the treatment of sleep problems, seasonal affective disorder, premenstrual discomfort, and anxiety associated with quitting smoking. However, there is a significant dispute over these findings, suggesting that further study is required.
There is a widespread idea that tryptophan is a sleepiness inducer. This has been linked to the Thanksgiving holiday in the United States when those who participate in the festivities report feeling exhausted after eating. Several studies have shown that there may be a link between the two. Big meals induce the synthesis of insulin, and insulin clears the circulation of all amino acids except for tryptophan, indicating that large meals are beneficial. Insulin, in effect, clears away for tryptophan to enter the brain, allowing it to saturate the area.
Although it is unclear if tryptophan is responsible for this sleepiness, it is believed to be the case. Insulin and high carbohydrate intakes may also contribute to the condition. Additionally, there are other meals that have more tryptophan than turkey, but these foods are not connected with sleepiness as turkey is.
Foods that contain tryptophan
L-Tryptophan is an essential amino acid that cannot be produced by humans and must be obtained from other sources. In most cases, it can be present in both plants- and animal-derived proteins. The majority of individuals take more than double the amount that is truly required, often consuming 900-1000 milligrams per day, although the recommended daily allowance (RDA) in the United States is 250-425 mg per day.
The amino acid tryptophan may be found in the foods listed below:
Jump to:
1. Milk
Whole milk has 732 milligrams of tryptophan per quart, making it one of the most abundant sources of amino acid. Milk with 2 percent reduced fat is also a rich source of calcium, with 551 milligrams per quart of milk.
2. Tuna
Tuna in cans, which has 472 milligrams of tryptophan per ounce, is another excellent source of amino acid.
3. Turkey and chicken (optional)
Turkish cuisine, contrary to common assumption, has a significant amount of tryptophan, however, it is not the most abundant source. Light meat has 410 milligrams of cholesterol per pound (raw), whereas dark meat contains 303 milligrams of cholesterol per pound (cooked). Also strong in tryptophan, chicken is a great source of protein, with light meat carrying 238 milligrams per pound and dark meat holding 256 milligrams per pound of flesh.
4. Avena sativa (oats)
Prepared oatmeal, which contains 147 milligrams of tryptophan per cup, may also be a useful supply of the amino acid tryptophan.
5. Cheddar cheese
Cheddar cheese has 91 milligrams of tryptophan per ounce, which is lower than the levels found in meat and other dairy products.
6. Nuts and seeds
Peanuts, for example, contain 65 mg of sodium per ounce, making them a good example of this group.
7. A loaf of bread
It is possible for whole wheat bread to have up to 19 milligrams of sodium per slice, but refined white bread may contain up to 22 milligrams of sodium per slice.
8. The flavor of chocolate
Depending on the kind of chocolate, it may contain up to 18 milligrams of tryptophan per ounce.
9. Fruits and Vegetables
Some fruits may also be a rich source of tryptophan, according to the USDA. Approximately 11 milligrams of it may be found in a medium-sized banana, as an example. Moreover, although a medium-sized apple provides around 2 milligrams of tryptophan, one prune contains 2 milligrams of this amino acid in a single serving.
