Food Sources of Tryptophan

One of the most well known food sources of tryptophan is turkey. It is the culprit that often makes people groggy after eating their Thanksgiving dinner. Did you ever wonder why?

Salmon is a good source of tryptophan.

Tryptophan is an essential amino acid and one that our bodies can't produce. Increasing levels of tryptophan have proven helpful for people who suffer from depression and insomnia. That's because it is an integral component in the production of serotonin and melatonin.

Serotonin is necessary for regulation of both sleep and mood and is essential for transmitting nerve impulses from the brain. People who lack serotonin often suffer with depression and insomnia.

If you want to increase levels of tryptophan through diet, you'll want to avoid a diet high in protein. Eating a high protein diet increases blood levels of amino acids that compete with tryptophan and can even decrease tryptophan levels.

Good sources of tryptophan include high carbohydrate foods. That's because eating these foods increases the release of insulin which in turn rids your body of the competing amino acids that diminish tryptophan levels. With these amino acids out of the picture, your brain is better able to absorb tryptophan.

The problem with eating a diet high in foods like pasta and pastries and low in protein is that it is not a healthy diet. However, there are plenty of food sources of tryptophan that can be incorporated in your diet that will supply protein and tryptophan such as turkey. Just don't eat a high level of protein.

• Beef tenderloin (broiled)
• Calf liver (broiled)
• Chicken breast (roasted)
• Chinook Salmon (baked or broiled)
• Cod (baked or broiled)
• Halibut (baked or broiled)
• Lamb loin (roasted)
• Mustard greens
• Raw mushrooms
• Scallops (baked or broiled)
• Shrimp (steamed or boiled)
• Soy sauce
• Soy beans (cooked)
• Snapper (baked or broiled)
• Spinach
• Tofu (raw)
• Tuna (baked or broiled)
• Turkey breast (roasted)

• Asparagus
• Black beans
• Broccoli
• Brussels Sprouts
• Bulgur wheat
• Cauliflower
• Chard
• Collard greens
• Eggs (boiled)
• Goat milk
• Green beans
• Kale
• Lentils
• Lima beans
• Milk (2 percent)
• Miso
• Mozzarella cheese (part skim)
• Mustard sees
• Navy beans
• Parsley (fresh)
• Peppermint leaves
• Pinto beans
• Red kidney beans
• Split peas
• Turnip greens

• Almonds (raw)
• Apricots (raw)
• Baked potato
• Barley
• Beets (boiled)
• Brown rice
• Buckwheat
• Cabbage (boiled)
• Cashews (raw)
• Celery (raw)
• Eggplant (boiled)
• Garbanzo beans
• Garlic
• Green peas
• Low-fat yogurt
• Millet (cooked)
• Oats (whole grain not quick oats)
• Onions (raw)
• Peanuts (raw)
• Pumpkin seeds
• Quinoa
• Red bell peppers (raw)
• Rye (whole grain)
• Sesame seeds
• Summer squash
• Sunflower seeds (dried)
• Tomatoes (raw)
• Walnuts
• Whole grain flour
• Winter squash

When eating foods in an effort to raise tryptophan levels, it is best to eat them on an empty stomach. This aids in absorption so you get the most benefit. Also choose your foods carefully. Eat food sources of tryptophan on their own. You want to avoid eating other proteins or amino acids that will make the tryptophan you are eating less effective.

While there are plenty of foods high in tryptophan, trying to get enough of this amino acid through dietary sources can be a challenge. In these cases people often think of using a supplement. The problem is that even though the FDA hasn't banned tryptophan supplements, several states have. If this is the case where you live, you can take 5-HTP as an alternative.

When combining foods for your meal plan, eating foods that are higher in carbohydrates aids in the absorption of tryptophan. If you're worried about weight gain related to eating carbs, a supplement may be a consideration. The bottom line is that your body doesn't make tryptophan, so one way or another you have to provide it.

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