Foods Containing L Tryptophan

Eating more foods containing L tryptophan is a natural way of regulating one's appetite and sleep patterns. If you're having trouble sleeping, consider adding more L tryptophan foods to your diet. They could help induce a good night's rest and consequently, positively impact your entire life.

High carbs and tryptophan: Baked potatoes.

L tryptophan is an essential amino acid whose primary functions concern the production of serotonin and melatonin -- neurotransmitters necessary for regular sleep.

While melatonin helps regulate the body's circadian cycle, serotonin communicates to the brain the need for sleep. Serotonin levels in the body can impact rest patterns, appetite, and mood. For these reasons, both melatonin and serotonin are often prescribed for their therapeutic effects.

First isolated in 1901 by Frederick Gowland Hopkins, L tryptophan and its benefits continue to be studied. It is one of the 20 standard amino acids that make up protein. It is also one of the 10 essential amino acids the body cannot synthesize on its own. As a result, L tryptophan must be part of one's diet.

Research has discovered a variety of foods containing L tryptophan that can be easily incorporated into a dietary schedule. Fruits, vegetables, legumes, and nuts are all good, natural sources of the amino acid. Just one serving of cooked soybeans for example, could provide an adult woman with enough L tryptophan for an entire day.

As an essential amino acid, it's important the body not become deficient of L tryptophan. Not only does a deficiency impact sleep, but it can also lead to:

• Weight gain
• Weight loss
• Depression
• Anxiety
• Irritability
• Loss of concentration

What's more, L tryptophan also helps prevent niacin deficiency. If a person doesn't get enough niacin on his/her own, the liver can synthesize tryptophan into the B-vitamin. Only a small percentage is needed for the conversion; however, it reinforces the fact that a minimum L tryptophan intake is needed, in order to regulate various physiological functions.

If your sleep is irregular or if you suffer from mood swings, it may be because you're not getting enough foods containing L tryptophan. A way to test this theory is to actively up your daily intake. It may just be the “boost” you need to get the rest you need.

The following foods have been recognized as good to excellent sources of tryptophan.

Fruits

• Apricots
• Bananas

Vegetables

• Asparagus
• Cabbage
• Crimini mushrooms
• Hummus
• Kelp
• Potatoes (baked with skin)
• Romaine lettuce
• Tomatoes

Legumes

• Lentils
• Lima beans
• Peanut butter
• Peanuts
• Pinto beans
• Soybeans (cooked)
• Soymilk
• Tamari (a soy sauce)
• Tofu (raw)

Nuts and Seeds

• Almonds
• Cashews
• Hazelnuts
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

Grain

• Brown rice
• Rice

Dairy and Eggs

• Cheddar cheese
• Cottage cheese
• Eggs
• Gruyere cheese
• Milk (heated)
• Swiss cheese
• Yogurt

Meat, Poultry and Fish

• Chicken
• Shellfish
• Turkey

Inducing sleep: Turkey and fixings.

Vitamin B6 is necessary for the conversion of L tryptophan into niacin and serotonin. Thus, a deficiency in B6 can also lead to problems with insomnia, appetite, and mood. The lesson here is that the body requires a well-rounded diet, one that provides it with the necessary vitamins, nutrients, proteins, and enzymes to properly function.

Lastly, when it comes to L tryptophan, there is one food that most people are aware of: Turkey. Or perhaps more precisely: Thanksgiving turkey. The drowsiness one feels after a big Thanksgiving meal has long-been associated with the tryptophan found in turkey. However, is this entirely accurate? Does the tryptophan in turkey lead to higher serotonin levels and thus, to sleep?

Research has found this to be partially true. While it's a fact that turkey contains one of the highest concentrations of L tryptophan of any food, it's not the sole reason why you feel drowsy after a traditional Thanksgiving meal. The real reason is the entire meal itself, which typically contains large helpings of high carbohydrates and other sources of L tryptophan, such as potatoes, asparagus, nuts, and salad.

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