Foods High in Tryptophan

One of the essential amino acids the human body uses to synthesize proteins is known as tryptophan. When food rich in tryptophan is consumed, it is converted in to vitamin B3 by the liver. The conversion of tryptophan into niacin (vitamin B3) balances the level of this vitamin in the blood stream.

Tryptophan is also a precursor of serotonin. It helps in regulating the sleeping patterns, appetite and mood of an individual. When you consume foods high in tryptophan the serotonin levels in the body rises. Hence, tryptophan is used in treatment of various conditions such as depression, anxiety and insomnia.

Deficiency of tryptophan can lead to weight loss in infants and children. When the food consumed is low in tryptophan it could lead to deficiency in vitamin B3 and this could cause pellagra. Low tryptophan diet could lead to low levels of serotonin which could lead to weight gain, overeating, depression and low concentration levels.

How to Increase Tryptophan levels

If there is deficiency in tryptophan, consuming foods high in tryptophan cannot increase its levels in the blood stream at odd times. The reason is other amino acids such as tyrosine, histidine and leucine conflict with tryptophan from accessing the brain. Therefore, eating food rich in protein would increase the level of other amino acids resulting in the reduction of tryptophan. However, you could increase the levels of tryptophan

• by consuming tryptophan supplements.
• In take of food high in tryptophan on an empty stomach.
• intake food high in tryptophan only so it does not conflict with other proteins or amino acids.

Foods High in Tryptophan

You must be aware of the fact amino acids are the building blocks of proteins and help in neurotransmission of messages to and from the brain. There are times eating certain kinds of food could make you feel relaxed, feel good and at times drowsy. These are some foods rich in tryptophan. For instance, some people feel tired after consuming grilled turkey. This is because turkey is a meat rich in tryptophan. The other foods high in tryptophan include the following

Milk - Drinking milk before going to bed at night is a good idea. This allows you to sleep well at night. Soy milk is also a good source of tryptophan.

Meat - Both red and lean meat such as beef, mutton, chicken and turkey are rich in tryptophan.

Cheese - Add cheese to your daily diet. You could use various kinds of cheese such as cottage cheese, cheddar, Swiss cheese, tofu and so on. Gruyere, a variety of swiss cheese very rich in tryptophan.

The other major foods high in tryptophan includes fruits such as bananas, all kinds of nuts including hazel nuts, fish, eggs, yogurt, roasted seeds of pumpkin, sesame and sunflower. Consumption of red or brown rice would also help to increase the tryptophan in the blood stream.

When you consume foods high in carbohydrate, the body immediately releases insulin to clear the amino acids that compete with tryptophan. Tryptophan is not affected by insulin; hence once the other amino acids are cleared by insulin, tryptophan reaches the brain. This is reason why, you feel drowsy after consuming foods high in carbohydrate and this could be also the reason why carbohydrate is known as the "comfort" food.