What foods are rich in tryptophan? 2023-06-14 Tryptophan is an amino acid. It is one of the 9 so-called essential amino acids, that is, it is necessary for the functioning of the body, but our body does not know how to produce it on its own. Therefore, this amino acid must be provided in our diet so that we can benefit from its benefits. What is tryptophan used for? Like all amino acids, tryptophan is used to make our own proteins and in particular, a certain neurotransmitter called serotonin. In other words, tryptophan is a precursor to serotonin. This serotonin is commonly referred to as the “happiness hormone” or “well-being hormone” because it is needed to regulate our mood. Serotonin is also involved in appetite control and the production of melatonin, or the "sleep hormone" needed to fall asleep. Finally, it is from tryptophan that we make our vitamin B3 (or niacin). This contributes to the normal functioning of the nervous system, normal energy metabolism and helps reduce fatigue. For all these reasons, it's important to make sure our plate provides us with enough tryptophan every day. Moreover, it has the following two features: • It is the rarest amino acid in the body, in other words, the least represented. Only 1% of the amino acids that make up our body is tryptophan. Therefore, this is the one that we could miss the most easily. • It is also the rarest amino acid on our plate. This characteristic of tryptophan is somewhat offset by the fact that it is present in even small amounts in a wide variety of foods. What foods can you find tryptophan in? • Meat: fried chicken with skin, turkey, goose, beef, rabbit. • Seeds and oilseeds: sesame seeds, walnuts, almonds, cashews, peanuts, etc. • Grains and legumes: peas, soybeans, oat bran, white beans, red beans, lentils, brown rice, whole grain pasta. • Fish and shellfish: cod, tuna, cuttlefish, lobster. • Eggs. • Dairy products: Parmesan, Gruyère, Gouda, Edam, milk. Chocolate, bananas, and brewer's yeast also contribute to tryptophan intake. It is also possible to reap the benefits of tryptophan by taking dietary supplements such as the pure amino acid L-tryptophan. This has the advantage of combining L-tryptophan with vitamins B3 and B6 to enhance and complete its action.
