What Foods Contain Tryptophan?
May 30, 2022
Source: Cainiu Health
Dr. Zhao Haiming
Introduction
Millet contains the highest level of tryptophan among all grains; incorporating some millet into staple foods is therefore a good strategy to increase the amount of tryptophan reaching the brain. Additionally, other plant-based foods—such as pumpkin seeds, dried tofu skin (fu zhu), tofu sheets (dou fu pi), dried shrimp, nori seaweed, and black sesame seeds—are also rich in tryptophan. Tryptophan supports sleep and helps regulate the body’s circadian rhythm, thereby exerting a sleep-promoting effect.
Tryptophan plays a vital role in the human body; its deficiency can lead to various diseases.
Which foods contain tryptophan?
Foxtail millet is the richest cereal source of tryptophan. Incorporating some foxtail millet into staple foods is advisable, as it helps increase the amount of tryptophan entering the brain. Additionally, pumpkin seeds, dried tofu skin (fu zhu), dried shrimp, nori seaweed, and black sesame seeds are also rich in tryptophan.
Tryptophan aids sleep. Foods containing tryptophan promote the secretion of serotonin and melatonin and help regulate the body’s circadian rhythm, thereby exerting a sleep-promoting effect. Tryptophan is an essential nutrient involved in the synthesis of niacin and heme. It significantly boosts maternal antibody levels during pregnancy and supports lactation. Deficiency of tryptophan in the body can lead to numerous health disorders.
Low tryptophan levels are associated with anxiety, depression, and various neuropsychiatric disorders. Tryptophan is a key component involved in human DNA synthesis. A deficiency may contribute to a range of conditions—including anxiety behaviors, impaired consciousness, and mental confusion—and can also affect vascular tone. Specifically, insufficient tryptophan reduces vasoconstrictive capacity, potentially resulting in chronically low systemic arterial blood pressure. Nevertheless, the heart retains its intrinsic pumping ability. We hope this information proves helpful!
