One of the vital amino acids that the human body uses to synthesize proteins is known as tryptophan. When foods rich in tryptophan are consumed, it is converted into vitamin B3 by the liver, which balances the levels of this vitamin in the bloodstream.
Tryptophan is a precursor of serotonin. It helps regulate sleep, appetite and mood. When you consume foods rich in tryptophan, serotonin levels in the body rise. Therefore, tryptophan is used in the treatment of various conditions, such as depression, anxiety and insomnia.
A deficiency of this amino acid can lead to weight loss in infants and children. When food poor in tryptophan is consumed, vitamin B3 deficiency is reached, which can lead to pellagra. A diet low in tryptophan can result in low levels of serotonin, which in turn can lead to weight gain, overeating, depression and low levels of concentration.
How to increase tryptophan levels
If there is a tryptophan deficiency, eating foods that contain it will not be enough by itself. The reason lies in the fact that other amino acids, such as tyrosine, histidine and leucine, will conflict with tryptophan to reach the brain. Therefore, by eating foods rich in protein, you will increase the level of other amino acids and reduce those of tryptophan. But there is something you can do.
• Consume dietary supplements containing tryptophan
• Consume foods rich in tryptophan on an empty stomach
• Consume only those foods that are rich in tryptophan, which do not conflict with other proteins and amino acids.
Foods rich in tryptophan
You should know that amino acids are the building blocks of proteins and help in the neurotransmission of messages to and from the brain. Sometimes certain foods make you feel relaxed and other times they make you sleepy. These are some of the foods containing tryptophan. Some people, for example, feel tired after eating roasted turkey, because it is rich in this amino acid. Other foods rich in tryptophan include:
Milk - drinking milk before going to bed is a good idea. This will allow you to sleep well. Soy milk is also a great source of tryptophan.
Meat - both red and lean meats, such as beef, lamb, chicken and turkey, are rich in tryptophan.
Cheese - add cheese to your daily diet. You can use different cheeses - cottage cheese, cheddar, swiss cheese, tofu, etc. Gruyere, a variant of Swiss, is very rich in tryptophan.
Other foods rich in tryptophan include bananas, all nuts, fish, eggs, yogurt, roasted pumpkin seeds, sesame seeds and sunflower seeds. Eating red and brown rice will help you increase tryptophan in your bloodstream.
