Whfoods.org

Foods Richest in Whfoods.org

Nutrient Amount DV% Rating
Chicken 0.41 128.1% Excellent
Soybeans 0.39 121.9% Excellent
Turkey 0.38 118.8% Excellent
Tuna 0.38 118.8% Excellent
Venison 0.36 112.5% Excellent
Lamb 0.35 109.4% Excellent
Salmon 0.35 109.4% Excellent
Halibut 0.34 106.2% Excellent
Shrimp 0.33 103.1% Excellent
Cod 0.29 90.6% Excellent
Sardines 0.25 78.1% Excellent
Tofu 0.14 43.8% Excellent
Spinach 0.07 21.9% Excellent
Asparagus 0.04 12.5% Excellent
Kidney Beans 0.18 56.2% Very Good
Pinto Beans 0.18 56.2% Very Good
Navy Beans 0.18 56.2% Very Good
Black Beans 0.18 56.2% Very Good
Dried Peas 0.18 56.2% Very Good
Lima Beans 0.17 53.1% Very Good
Pumpkin Seeds 0.17 53.1% Very Good
Lentils 0.16 50% Very Good
Milk - Goat 0.11 34.4% Very Good
Wheat 0.09 28.1% Very Good
Cow's milk, grass-fed 0.09 28.1% Very Good
Eggs 0.08 25% Very Good
Cheese 0.08 25% Very Good
Collard Greens 0.05 15.6% Very Good
Mustard Greens 0.03 9.4% Very Good
Turnip Greens 0.03 9.4% Very Good
Broccoli 0.03 9.4% Very Good
Miso 0.03 9.4% Very Good
Swiss Chard 0.03 9.4% Very Good
Kale 0.03 9.4% Very Good
Brussels Sprouts 0.03 9.4% Very Good
Soy Sauce 0.03 9.4% Very Good
Green Beans 0.02 6.2% Very Good
Cauliflower 0.02 6.2% Very Good
Garbanzo Beans 0.14 43.8% Good
Sesame Seeds 0.12 37.5% Good
Barley 0.12 37.5% Good
Sunflower Seeds 0.10 31.2% Good
Peanuts 0.09 28.1% Good
Cashews 0.09 28.1% Good
Buckwheat 0.08 25% Good
Quinoa 0.07 21.9% Good
Millet 0.07 21.9% Good
Yogurt 0.07 21.9% Good
Potatoes 0.07 21.9% Good
Almonds 0.07 21.9% Good
Brown Rice 0.06 18.8% Good
Rye 0.06 18.8% Good
Sweet Potato 0.05 15.6% Good
Green Peas 0.05 15.6% Good
Flax Seeds, ground 0.04 12.5% Good
Beets 0.03 9.4% Good
Winter Squash 0.03 9.4% Good
Onions 0.02 6.2% Good
Apricot 0.01 3.1% Good
Bell Peppers 0.01 3.1% Good
Basil 0.01 3.1% Good
Romaine Lettuce 0.01 3.1% Good
Oregano 0.01 3.1% Good
Celery 0.01 3.1% Good
Mustard Seeds 0.01 3.1% Good
Cucumber 0.01 3.1% Good
Garlic 0.01 3.1% Good
Plum 0.01 3.1% Good
Eggplant 0.01 3.1% Good
Cabbage 0.01 3.1% Good
Thyme 0.01 3.1% Good
Summer Squash 0.01 3.1% Good
Sea Vegetables 0.01 3.1% Good
Tomatoes 0.01 3.1% Good
Tamari 0.03 9.4% Very Good
Calf liver 0.40 125% Excellent
Milk 0.09 28.1% Very Good
Beef 0.19 59.4% Very Good
Flax seeds 0.06 18.8% Good
Quinoa, uncooked 0.07 21.9% Good

About Whfoods.org

Description

What is tryptophan?

Tryptophan is one of the 10 essential amino acids that the body uses to synthesize the proteins it needs. It’s well-known for its role in the production of nervous system messengers, especially those related to relaxation, restfulness, and sleep.

How it Functions

What is the function of tryptophan?

Preventing Niacin Deficiency

Tryptophan has two important functions. First, a small amount of the tryptophan we get in our diet (about 3%) is converted into niacin (vitamin B3) by the liver. This conversion can help prevent the symptoms associated with niacin deficiency when dietary intake of this vitamin is low.

Raising Serotonin Levels

Second, tryptophan serves as a precursor for serotonin, a neurotransmitter that helps the body regulate appetite, sleep patterns, and mood. Because of its ability to raise serotonin levels, tryptophan has been used therapeutically in the treatment of a variety of conditions, most notably insomnia, depression, and anxiety.

Deficiency Symptoms

What are deficiency symptoms for tryptophan?

As an essential amino acid, dietary deficiency of tryptophan may cause the symptoms characteristic of protein deficiency, which include weight loss and impaired growth in infants and children.

When accompanied by dietary niacin deficiency, lack of tryptophan in the diet may also cause pellagra, the classic niacin deficiency disease that is characterized by the “4 Ds” —dermatitis, diarrhea, dementia, and death. This condition is very rare in the United States, however, and cannot occur simply because of a tryptophan deficiency.

Dietary deficiency of tryptophan may lead to low levels of serotonin. Low serotonin levels are associated with depression, anxiety, irritability, impatience, impulsiveness, inability to concentrate, weight gain, overeating, carbohydrate cravings, poor dream recall, and insomnia.

Toxicity Symptoms

What are toxicity symptoms for tryptophan?

High dietary intake of tryptophan from food sources is not known to cause any symptoms of toxicity. In addition, tryptophan has been given therapeutically, as a prescription medicine or dietary supplement, in doses exceeding five grams per day with no report of adverse effects.

However, in 1989, the use of dietary supplements containing tryptophan was blamed for the development of a serious condition called eosinophilia-myalgia syndrome (EMS), which caused severe muscle and joint pain, high fever, weakness, swelling of the arms and legs, and shortness of breath in more than a thousand people. In addition, more than 30 deaths were attributed to EMS caused by tryptophan supplements.

Many experts believe that the EMS was caused by a contaminant that was found in one batch of tryptophan sold by one manufacturer and occurred in only a small number of susceptible individuals. However, the United States Food and Drug Administration, the agency responsible for overseeing the dietary supplement industry, remained convinced that high doses of tryptophan were categorically unsafe. Since 1989, tryptophan has not been available as a dietary supplement in the United States.

To date, a Tolerable Upper Intake Level (TUL) for tryptophan has not yet been established by the Institute of Medicine at the National Academy of Sciences.

Impact of Cooking, Storage and Processing

How do cooking, storage or processing affect tryptophan?

There is no research showing problematic effects of cooking, storage, or processing on tryptophan levels in food.

Factors that Affect Function

What factors might contribute to a deficiency of tryptophan?

Vitamin B6 is necessary for the conversion of tryptophan to both niacin and serotonin. Consequently, a dietary deficiency of vitamin B6 may result in low serotonin levels and/or impaired conversion of tryptophan to niacin.

In addition, several dietary, lifestyle, and health factors reduce the conversion of tryptophan to serotonin, including cigarette smoking, high sugar intake, alcohol abuse, excessive consumption of protein, hypoglycemia and diabetes.

Nutrient Interactions

How do other nutrients interact with tryptophan?

Vitamin B6vitamin Cfolic acidmagnesium

Because of this, some healthcare practitioners believe that food sources of tryptophan do not cause a significant enough increase in blood levels of tryptophan to produce therapeutic results, and that tryptophan must, therefore, be taken as a supplement to increase its blood levels.

Health Conditions

What health conditions require special emphasis on tryptophan?

Tryptophan may play a role in the prevention and/or treatment of the following health conditions::

Food Sources

What foods provide tryptophan?

Tryptophan occurs naturally in nearly all foods that contain protein, but in small amounts compared to the other essential amino acids. The following foods contain tryptophan: red meat, dairy products, nuts, seeds, legumes, soybeans and soy products, tuna, shellfish, and turkey.

Public Health Recommendations

What are current public health recommendations for tryptophan?

In its most recent 2005 public health recommendations for amino acids (published as the Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients), National Academies Press, 2005), the National Academy of Sciences (NAS) established a general principle for tryptophan intake. The NAS recommended that all individuals 1 year of age or greater consume 7 milligrams of tryptophan for every 1 gram of food protein. Here is how that recommendation would look for each age and gender group, assuming RDA-level protein intake for each group:

References

  1. Bell C, Abrams J, Nutt D. Tryptophan depletion and its implications for psychiatry. Br J Psychiatry 2001 May;178:399-405. 2001. PMID:15990.
  2. Celenza JL. Metabolism of tyrosine and tryptophan--new genes for old pathways. Curr Opin Plant Biol 2001 Jun;4(3):234-40. 2001. PMID:16010.
  3. Crean J, Richards JB, and de Wit H. Effect of tryptophan depletion on impulsive behavior in men with or without a family history of alcoholism. Behav Brain Res 2002 Nov 15;136(2):349-57. 2002.
  4. Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995. 1995.
  5. Lininger SW, et al. A-Z guide to drug-herb-vitamin interactions. Prima Health, Rocklin, CA, 2000. 2000.
  6. Mahan K, Escott-Stump S. Krause's Food, Nutrition, and Diet Therapy. WB Saunders Company; Philadelphia, 1996. 1996.
  7. Martinez A, Knappskog PM, Haavik J. A structural approach into human tryptophan hydroxylase and its implications for the regulation of serotonin biosynthesis. Curr Med Chem 2001 Jul;8(9):1077-91. 2001. PMID:15980.
  8. Moore P, Landolt HP, Seifritz E, et al. Clinical and physiological consequences of rapid tryptophan depletion. Neuropsychopharmacology 2000 Dec;23(6):601-22. 2000. PMID:16020.
  9. Van der Does AJ. The effects of tryptophan depletion on mood and psychiatric symptoms. J Affect Disord 2001 May;64(2-3):107-19. 2001. PMID:16000.
  10. Widner B, Wirleitner B, Baier-Bitterlich G, et al. Cellular immune activation, neopterin production, tryptophan degradation and the development of immunodeficiency. Arch Immunol Ther Exp (Warsz) 2000;48(4):251-8. 2000. PMID:16030.
  11. Bell C, Abrams J, Nutt D. Tryptophan depletion and its implications for psychiatry. Br J Psychiatry 2001 May;178:399-405 2001. PMID:15990.
  12. Celenza JL. Metabolism of tyrosine and tryptophan--new genes for old pathways. Curr Opin Plant Biol 2001 Jun;4(3):234-40 2001. PMID:16010.
  13. Crean J, Richards JB, and de Wit H. Effect of tryptophan depletion on impulsive behavior in men with or without a family history of alcoholism. Behav Brain Res 2002 Nov 15;136(2):349-57 2002.
  14. Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
  15. Lininger SW, et al. A-Z guide to drug-herb-vitamin interactions. Prima Health, Rocklin, CA, 2000 2000.
  16. Mahan K, Escott-Stump S. Krause's Food, Nutrition, and Diet Therapy. WB Saunders Company; Philadelphia, 1996 1996.
  17. Martinez A, Knappskog PM, Haavik J. A structural approach into human tryptophan hydroxylase and its implications for the regulation of serotonin biosynthesis. Curr Med Chem 2001 Jul;8(9):1077-91 2001. PMID:15980.
  18. Moore P, Landolt HP, Seifritz E, et al. Clinical and physiological consequences of rapid tryptophan depletion. Neuropsychopharmacology 2000 Dec;23(6):601-22 2000. PMID:16020.
  19. Van der Does AJ. The effects of tryptophan depletion on mood and psychiatric symptoms. J Affect Disord 2001 May;64(2-3):107-19 2001. PMID:16000.
  20. Widner B, Wirleitner B, Baier-Bitterlich G, et al. Cellular immune activation, neopterin production, tryptophan degradation and the development of immunodeficiency. Arch Immunol Ther Exp (Warsz) 2000;48(4):251-8 2000. PMID:16030.