Hint: It’s probably more than the bird making you sleepy.
With the holidays fast approaching, many families are in preparation mode,meal planningandplacing ordersfor theircelebratory turkeys.
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What Is Tryptophan?
Jordan Lye/Getty Images
Tryptophan is an essential amino acid thats a vital building block forprotein in the body.
(This is why they’re considered essential.)
Research has found that tryptophan also plays an important role in the gut microbiome-brain connection.
Fred Hardy
Niacin is pivotal in energy metabolism and DNA production.
Does Tryptophan Actually Make You Sleepy?
Oftentimes, foods contain multiple amino acids, lessening tryptophan’s effects.
Antonis Achilleos
Below are some high-tryptophan food sources to work into your diet year round.
Add a side of brown rice and you’ll up your tryptophan intake by another 67 mg per cup.
Another unlikely tryptophan source?
Victor Protasio
A cup of Valenica orange sections contains another 18 mg of tryptophan.
One cup ofcooked oatmealcan offer anywhere between 97 mg and 147 mg of tryptophan.
Oats are also an incredible source of soluble fiber, helping to regulate digestion and cholesterol levels.
GREG DUPREE
Comparatively, 2 percent or reduced-fat milk contains 138 mg per cup.
Nuts and Seeds
Certain nuts and seeds are great vegan sources of tryptophan.
Soy
Soy products likeedamameand tofu contain a surprisingly high amount of tryptophan.
Brie Passano
One cup of cooked firm tofu offers an impressive 592 mg of tryptophan.
Edamame isn’t far behind, with one cup providing 416 mg.
Both tofu and edamame are loaded with fiber to help maintain a healthy gut microbiome and overall digestive health.
Greg DuPree
Theyre also full ofpotassium, a keyelectrolytethats crucial in regulating heartbeat and muscle function.
Both canned tuna and fresh salmon contain a staggering 252 mg per 3 ounces.
When choosing seafood, keepsustainable practicesin mind.
John Kernick
(Heres more on how to shop for sustainably produced seafoodour oceans will thank you!)
Beyond the role it plays in sleep, tryptophan has many additional benefits that shouldn’t be overlooked.
USDA Food Data Central.
“My Food Data.”
JENNIFER CAUSEY
