Many foods contain tryptophan, an amino acid that promotes sleep and has other health benefits. Red meat, poultry, dairy, vegetables, grains, and seafood all contain varying levels of tryptophan, with sea lion having the highest amount. Consuming tryptophan can prevent depression, improve brain function, and more. The recommended daily intake is 500-2,000 milligrams, consumed three times a day.
Many foods contain tryptophan (TRP), a primary amino acid in the human diet that promotes sleep, and is often measured in milligrams (mg) per 200 calories. A less global dish that has one of the highest amounts of tryptophan is sea lion (2,580 mg), but many universal foods contain tryptophan, a vital amino acid. The essential food categories that contain TRP are red meat, poultry, dairy, vegetables, wheat/grains, and seafood. All of these categories have an individual component that is higher in TRP. The amounts of tryptophan consumed can be altered by balancing a meal with foods that have drastically different TRP measurements.
The highest amount of tryptophan in red meat is found in a top round roast (426 mg) and its by-products, such as London roast and round steak. Among the lowest amounts of TRP in red meat is the golden hamburger (64 mg). Roast turkey ranges from 481 milligrams for the wings to 509 milligrams for the breasts.
Grilled chicken has a similar amount of 474 milligrams. The skin alone of both birds contains 70-80 milligrams of tryptophan. Lobster, shrimp and crab are high sources of PRT, lasting around 570 milligrams. Most sliced meats are high in tryptophan, including lean roasted chicken breast (463 mg), extra-lean ham (434 mg), turkey pastrami (305 mg), and roast turkey (275 mg).
Eggs, milk, and various cheeses contain more than 200 milligrams of tryptophan. Dry egg whites have 523 milligrams, part-skim milk mozzarella cheese has 399 milligrams, and skim or skim milk has 274 milligrams. Powdered milk and egg replacers are also sources of PRT. Raw seaweed has the highest amount of tryptophan among vegetables, but cooked turnip greens (400mg) and spinach (594mg) are easier to buy at local supermarkets. Oat bran, raw or cooked, is made up of at least 250 milligrams of TRP.
The benefits of having a diet high in tryptophan, apart from inducing sleep, is to prevent depression, minimize mood swings associated with premenstrual syndrome (PMS), weaken the onset of migraines, and improve overall health. Tryptophan is converted to serotonin, which is essential for improving brain function. The general recommendation for the consumption of PRT varies between 500 and 2,000 milligrams per day, and the suggested frequency of consumption is three times a day.
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