Foods Containing Tryptophan

Tryptophan is an essential amino acid that the body uses to process certain kinds of proteins. Because the body cannot produce tryptophan on its own, it must receive it from foods or supplements. Eating a diet rich in this important amino acid is necessary for a healthy mind and body.

Meats

• Tryptophan is often associated with turkey at Thanksgiving, but red meat, fish and shellfish, chicken and pork chops are also high in the amino acid.

Dairy

• Milk, egg whites and cheese are all good source of tryptophan.

Other Sources

• Soy products, nuts and seeds are also high in tryptophan. Fruits and vegetables containing the essential amino acid are bananas, spinach and beans.

Effects

• Tryptophan-rich foods can actually make you feel better, as the human body uses the amino acid to produce serotonin and melatonin. Serotonin is a neurotransmitter responsible for elevating your mood, producing that "happy feeling," while melatonin relaxes the body and promotes sleep.

Maximize Absorption

• To get the most out of a diet high in tryptophan-rich foods, consume foods on an empty stomach to aid absorption of the amino acids. Also, eat foods with high levels of tryptophan alone in order to prevent other amino acids from interfering with absorption.