Sources of Tryptophan
Tryptophan occurs naturally in nearly all foods that contain protein, but in small amounts compared to the other essential amino acids. The following foods contain tryptophan: nuts, seeds, bananas, soybeans and soy products, Mustard greens, Spinach, Broccoli, Collard greens, Kale, Kidney beans, Black Beans, Lima Beans, Cucumbers, Pinto Beans, Apricots, Pumpkin seeds, Oats, Crimini mushrooms.
What can high-tryptophan foods do for you?
- Help regulate your appetite
- Help you sleep better
- Elevate your mood
What events can indicate a need for more high-tryptophan foods?
- Depression
- Anxiety
- Irritability
- Impatience
- Impulsiveness
- Inability to concentrate
- Weight gain or unexplained weight loss
- Slow growth in children
- Overeating and/or carbohydrate cravings
- Poor dream recall
- Insomnia
What factors might contribute to a deficiency of tryptophan?
Vitamin B6 is necessary for the conversion of tryptophan to both niacin and serotonin. Consequently, a dietary deficiency of vitamin B6 may result in low serotonin levels and/or impaired conversion of tryptophan to niacin, which help lower cholesterol levels, stabilizez your blood sugar, support genetic processes in your cells and helps your body process fats.
In addition, several dietary, lifestyle, and health factors reduce the conversion of tryptophan to serotonin, including cigarette smoking, high sugar intake, alcohol abuse, excessive consumption of protein, hypoglycemia and diabetes. So we should all stop smoking, eating crap food, and abusing alcohol. That should solve all of our problems. :)
