Foods High In Tryptophan List

Food	Tryptophan
Chlorella	1.18 g
Rice Protein Isolate Powder	1.17 g
Soy Protein Isolate	1.12 g
Spirulina Powder	1.09 g
Spirulina, dried	929 mg
Sesame Flour, reduced fat	882 mg
Soy Protein	835 mg
Vital Wheat Gluten (Seitan Powder)	827 mg
Winged Beans	762 mg
Sunflower Seed Flour, reduced fat	735 mg
Soy based Protein Powder	722 mg
Pea Protein Isolate Powder	700 mg
Soy Flour, defatted	683 mg
Sesame Flour	674 mg
Soy Meal, defatted	653 mg

Cottonseed Flour, reduced fat	618 mg
Soybeans	591 mg
Pumpkin and Squash Seed Kernels	576 mg
Soybeans, roasted	575 mg
Pumpkin and Squash Seed Kernels, roasted	569 mg
Soybeans, roasted in oil + salted	512 mg
Peanut Flour, defatted	507 mg
Cottonseed Kernels, roasted	492 mg
Matcha (Green Tea Powder)	480 mg
Parsley, dried	475 mg
Hemp Protein Powder	470 mg
Lupine Protein Powder	450 mg
Soy Flour	450 mg
Chia Seeds	436 mg
Fenugreek Seed	391 mg
Watermelon Seed Kernels	390 mg
Sesame Seeds	388 mg
Sesame Butter (Tahini)	372 mg
Sesame Seeds, roasted	371 mg
Hemp Seeds With Hull	369 mg
Yeast, dried	361 mg
Sunflower Seed Kernels	348 mg
Oat Bran	335 mg
Peanut Flour, low fat	328 mg
Black Walnuts	318 mg

Tryptophan is one of the nine essential amino acids that the body cannot produce on its own. Therefore, it must be obtained through diet. You can find a list of tryptophan-rich foods in the table above.

Tryptophan plays an important role in the production of serotonin and melatonin. Serotonin, as a neurotransmitter, is responsible for regulating mood, sleep, and overall well-being. A positive mood can enhance motivation and drive for regular physical activity and fitness training. It influences mood by promoting feelings of happiness, satisfaction, and well-being. Tryptophan can enter the brain with the help of insulin, where it is used for serotonin production. Combining tryptophan-rich foods with carbohydrates, especially complex carbohydrates (found in whole grains, among others), can increase insulin levels and improve tryptophan uptake in the brain.

Melatonin, as a hormone, plays a key role in regulating the sleep-wake cycle and assists in promoting healthy sleep. Restful sleep is crucial not only for muscle recovery but also for overall post-workout recovery.

Tryptophan is also needed for protein biosynthesis. Protein biosynthesis is the process of assembling amino acids into proteins. Proteins are essential for tissue, muscle, enzyme, and hormone formation. Tryptophan is also utilized for protein building and repair.

Not to be overlooked is its involvement in niacin synthesis. Niacin (vitamin B3) is particularly important for the metabolism of carbohydrates, fats, and proteins. It also supports the health of the skin, hair, and nerves.

Requirements

A balanced diet that includes a variety of protein-rich foods is usually sufficient to meet the tryptophan requirements. However, the requirements may vary from person to person. This list reveals which individuals may have a higher need for tryptophan:

Individuals with neurological disorders such as depression, anxiety, or sleep disorders can benefit from adequate tryptophan intake.
During pregnancy and lactation, a woman's nutrient needs significantly increase to provide for both her own body and the developing baby.
Individuals who are regularly physically active or engage in sports often have an increased need for protein and amino acids, including tryptophan. Tryptophan aids in the repair and building of muscle tissue. Muscle regeneration can be supported by consuming tryptophan-rich foods after exercise.
Stress can increase the demand for certain nutrients. During stressful times, sufficient tryptophan intake can help balance serotonin levels and support stress management.
Since vegetarian and vegan diets often have lower protein content compared to omnivorous diets, specific plant-based foods rich in tryptophan can be selected.
Individuals who are regularly physically active or engage in sports often have an increased need for protein and amino acids, including tryptophan. Tryptophan aids in the repair and building of muscle tissue. Muscle regeneration can be supported by consuming tryptophan-rich foods after exercise.

Difference Between Tryptophan And L-Tryptophan?

Tryptophan and L-tryptophan are essentially the same, but L-tryptophan specifically refers to the natural, bioactive form of the amino acid that can be utilized by the body. The "L" in L-tryptophan stands for "levo," indicating the molecule's spatial configuration.

This form is commonly sold as a dietary supplement. It can be taken to increase serotonin levels in the brain and is often used in the treatment of sleep disorders, depression, and other mental disorders.

Tryptophan-Rich Foods

In various plant-based foods, tryptophan is present. Incorporate a variety of protein sources into your diet to ensure sufficient intake of tryptophan. This list can assist you:

Nuts and seeds such as almonds, flaxseeds, chia seeds, sesame seeds, walnuts, cashews, sunflower seeds, and pumpkin seeds are rich in tryptophan according to the table. They are also good sources of healthy fats, fiber, and other essential nutrients. A handful of nuts or seeds as a snack can provide a significant amount of tryptophan while contributing to satiety. You can access the Tryptophan table for nuts and seeds here.
Legumes such as peanuts, beans, kidney beans, white beans, green peas, soybeans, lima beans, red lentils, chickpeas, and black beans are excellent high-quality plant-based protein sources, similar to nuts. Consequently, they also contain significant amounts of tryptophan. They are also rich in fiber, vitamins, and minerals. Tryptophan-rich soy products include tofu, tempeh, edamame, soy milk, soy yogurt, miso, natto, and soy protein. Utilize this table if you're interested in the tryptophan content of legumes.
Whole grains are a good source of tryptophan. Good examples of tryptophan-rich grain products include oats, brown rice, quinoa, barley, buckwheat, millet, amaranth, and spelt.
Tryptophan-rich seaweed and kelp include nori, wakame, kombu, dulse, spirulina, chlorella, sea lettuce, and hijiki. Keep in mind that they also contain a lot of iodine.
Vegetables do not contain a significant amount of tryptophan. The best examples are spinach, broccoli, Brussels sprouts, parsnips, asparagus, lamb's lettuce, parsley root, and cauliflower. Check out the vegetable table with tryptophan.
Fruits contain low levels of tryptophan. You can find small amounts of tryptophan in persimmons, bananas, pineapples, avocados, mangoes, plums, cherries, figs, and papayas. The table with tryptophan in fruits is available here.

Vitamin B6 For Tryptophan Conversion

Vitamin B6 (pyridoxine) is required as a cofactor in the body for the conversion of tryptophan to serotonin. Adequate intake of vitamin B6 can optimize tryptophan's effects and support serotonin production. Low vitamin B6 levels have also been associated with depression (source). Foods rich in vitamin B6 are similar to those containing tryptophan, such as whole grains, legumes, nuts, and seeds. A balanced vegan diet typically provides sufficient vitamin B6. The vitamin B6 table provides more food options.

Avoid Excessive BCAA Consumption

The uptake of tryptophan in the brain can be compromised by the consumption of large amounts of other amino acids, especially branched-chain amino acids (BCAAs), as the branched-chain amino acids leucine, isoleucine, and valine compete with tryptophan for uptake. BCAAs are transported into the brain through a common transport system along with aromatic amino acids (AAAs; phenylalanine, tyrosine, tryptophan). The competition between BCAAs and AAAs can in turn affect the synthesis of some neurotransmitters, particularly dopamine, norepinephrine, and 5-hydroxytryptamine (serotonin) (source). When BCAA consumption is high, this can lead to an increased concentration of BCAAs in the blood and reduce the uptake of tryptophan into the brain. Therefore, an increase in BCAA concentration in blood plasma can influence neurotransmitter levels in the brain and have effects on behavior and brain function. BCAA supplementation is believed to reduce the production of serotonin, which is responsible for fatigue during exercise.

It is advisable to avoid excessive supplementation with isolated BCAAs, especially if the goal is to increase tryptophan levels. Instead, a balanced diet that includes various sources of protein should be preferred, as it provides a balanced amount of amino acids.

What A Tryptophan-Rich Diet Can Look Like

Here are recipe ideas on how to incorporate tryptophan into a vegan diet:

Banana Oatmeal Smoothie: Blend a banana, oatmeal, almond milk, and some almond butter for a tryptophan-rich smoothie.
Quinoa Salad with Avocado and Chickpeas: Combine cooked quinoa with avocado, chickpeas, spinach, and a lemon vinaigrette.
Vegan Tofu Scramble: Sauté tofu with turmeric, paprika, and your choice of vegetables for a protein-rich breakfast with tryptophan.
Spinach Salad with Roasted Pumpkin Seeds: Mix fresh spinach with roasted pumpkin seeds, chopped apples, and a balsamic dressing.
Whole Wheat Pasta with Broccoli and Cashew Cream Sauce: Combine cooked whole wheat pasta with steamed broccoli and a creamy sauce made from cashews, garlic, and nutritional yeast.
Tofu Vegetable Stir-Fry: Stir-fry tofu with a variety of vegetables such as bell peppers, zucchini, and mushrooms in a pan.
Vegan Sushi Rolls: Roll sushi with vegetables like cucumbers, carrots, avocado, and tofu.
Chia Seed Pudding with Berries: Mix chia seeds with plant-based milk and let them soak overnight. Serve the pudding the next day with fresh berries.
Vegetable Curry with Basmati Rice: Cook a colorful mix of vegetables such as bell peppers, onions, broccoli, and carrots in a curry sauce. Serve it with fragrant basmati rice.
Vegan Banana Bread with Walnuts: Bake a delicious banana bread by combining ripe bananas, flour, oats, maple syrup, and chopped walnuts.
Red Lentil Dal: Cook red lentils with spices like cumin, turmeric, and ginger. Serve the dal with rice or naan bread.

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