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Have you ever wondered why you feel good after eating a certain kind food? This article gives an introduction to foods high in Tryptophan. Read on to learn more about it.
One of the essential amino acids the human body uses to synthesize proteins is known as tryptophan. When food rich in tryptophan is consumed, it is converted into vitamin B3 by the liver. The conversion of tryptophan into niacin (vitamin B3) balances the level of this vitamin in the bloodstream.
Tryptophan is also a precursor of serotonin. It helps in regulating the sleep patterns, appetite and moods of an individual. When you consume foods high in tryptophan the serotonin levels in the body rise. Hence, tryptophan is used in treatment of various psycho-cerebral conditions such as depression, anxiety and insomnia.
Deficiency of tryptophan can lead to weight loss in infants and children. When the food consumed is low in tryptophan it could lead to deficiency in vitamin B3 and this could cause pellagra. A low-tryptophan diet can lead to low levels of serotonin which, in turn, leads to weight gain, overeating, depression and low concentration levels.
How to Increase Tryptophan Levels
If there is deficiency of tryptophan, consuming foods high in tryptophan cannot increase its levels in the blood stream at odd times. The reason is that other amino acids such as tyrosine, histidine and leucine conflict with tryptophan and keep it from accessing the brain. Therefore, eating food rich in protein would increase the level of other amino acids resulting in the reduction of tryptophan. However, you could increase the levels of tryptophan by: •Consuming tryptophan supplements
•Intake of food high in tryptophan on an empty stomach
•Intake of food high in tryptophan only so it does not conflict with other proteins or amino acids.
Foods High in Tryptophan
You must be aware of the fact that amino acids are the building blocks of proteins and help in neurotransmission of biochemical messages to and from the brain. There are times when eating certain kinds of food makes you feel relaxed, peaceful and, at times, drowsy. These are some foods rich in tryptophan. For instance, some people feel tired after consuming grilled turkey. This is because turkey is a meat rich in tryptophan. The other foods high in tryptophan include the following:-
Milk - Drinking milk before going to bed at night is a good idea. This allows you to sleep well at night. Soy milk is also a good source of tryptophan.
Meat - Both red and lean meat such as beef, mutton, chicken and turkey are rich in tryptophan.
Cheese - Add cheese to your daily diet. You could use various kinds of cheese such as cottage cheese, cheddar processed cheese, Swiss cheese, tofu and so on. Gruyere, a variety of Swiss cheese, is very rich in tryptophan.
The other major foods high in tryptophan include fruits such as bananas, all kinds of nuts fish, poultry, dairy, roasted seeds of pumpkin, sesame and sunflower, etc. Consumption of red or brown rice would also help to increase the tryptophan levels in the bloodstream.
When you consume foods high in carbohydrates, the body immediately releases insulin to clear the amino acids that compete with tryptophan. Tryptophan is not affected by insulin; hence, once the other amino acids are cleared by insulin, tryptophan reaches the brain. This is reason why, you feel drowsy after consuming foods high in carbohydrate and this could be also the reason why carbohydrate-rich food are known as the "comfort" food.
By Maya Pillai
One of the essential amino acids the human body uses to synthesize proteins is known as tryptophan. When food rich in tryptophan is consumed, it is converted into vitamin B3 by the liver. The conversion of tryptophan into niacin (vitamin B3) balances the level of this vitamin in the bloodstream.
Tryptophan is also a precursor of serotonin. It helps in regulating the sleep patterns, appetite and moods of an individual. When you consume foods high in tryptophan the serotonin levels in the body rise. Hence, tryptophan is used in treatment of various psycho-cerebral conditions such as depression, anxiety and insomnia.
Deficiency of tryptophan can lead to weight loss in infants and children. When the food consumed is low in tryptophan it could lead to deficiency in vitamin B3 and this could cause pellagra. A low-tryptophan diet can lead to low levels of serotonin which, in turn, leads to weight gain, overeating, depression and low concentration levels.
How to Increase Tryptophan Levels
If there is deficiency of tryptophan, consuming foods high in tryptophan cannot increase its levels in the blood stream at odd times. The reason is that other amino acids such as tyrosine, histidine and leucine conflict with tryptophan and keep it from accessing the brain. Therefore, eating food rich in protein would increase the level of other amino acids resulting in the reduction of tryptophan. However, you could increase the levels of tryptophan by: •Consuming tryptophan supplements
•Intake of food high in tryptophan on an empty stomach
•Intake of food high in tryptophan only so it does not conflict with other proteins or amino acids.
Foods High in Tryptophan
You must be aware of the fact that amino acids are the building blocks of proteins and help in neurotransmission of biochemical messages to and from the brain. There are times when eating certain kinds of food makes you feel relaxed, peaceful and, at times, drowsy. These are some foods rich in tryptophan. For instance, some people feel tired after consuming grilled turkey. This is because turkey is a meat rich in tryptophan. The other foods high in tryptophan include the following:-
Milk - Drinking milk before going to bed at night is a good idea. This allows you to sleep well at night. Soy milk is also a good source of tryptophan.
Meat - Both red and lean meat such as beef, mutton, chicken and turkey are rich in tryptophan.
Cheese - Add cheese to your daily diet. You could use various kinds of cheese such as cottage cheese, cheddar processed cheese, Swiss cheese, tofu and so on. Gruyere, a variety of Swiss cheese, is very rich in tryptophan.
The other major foods high in tryptophan include fruits such as bananas, all kinds of nuts fish, poultry, dairy, roasted seeds of pumpkin, sesame and sunflower, etc. Consumption of red or brown rice would also help to increase the tryptophan levels in the bloodstream.
When you consume foods high in carbohydrates, the body immediately releases insulin to clear the amino acids that compete with tryptophan. Tryptophan is not affected by insulin; hence, once the other amino acids are cleared by insulin, tryptophan reaches the brain. This is reason why, you feel drowsy after consuming foods high in carbohydrate and this could be also the reason why carbohydrate-rich food are known as the "comfort" food.
By Maya Pillai
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