Happy Thanksgiving!
Are you a Trypto-FAN?
Do you think of
tryptophan as the “thing” in turkey that makes you sleepy? Turkey has the same
amount of tryptophan as chicken and is probably not why you feel sleepy after a
big Thanksgiving meal. However, it is true that this essential amino acid
(meaning you must acquire it through your diet) can make you sleepy depending
on the dosage. Tryptophan, or L-tryptophan, has important functions necessary
for good health.
Why is tryptophan important?
Tryptophan
is the raw material your body needs to produce the neurotransmitters serotonin
and melatonin. Serotonin is responsible for your mood and sense of well-being. In
July, 2006, there was a study published in the "Journal of Psychiatry and
Neuroscience" finding that tryptophan decreased "quarrelsome
behaviors and increased agreeable behaviors." Serotonin also helps to
regulate appetite, blood pressure, and body temperature. Melatonin promotes
relaxation and sleep. It regulates your body clock as well as other hormones,
such as female reproductive hormones. Tryptophan is also important for the
digestive system, skin, nerves and conversion of food to energy - helping your
body make niacin, or vitamin B3.
Tryptophan containing foods
You
can find tryptophan in poultry, pork and beef, as well as in dairy products
such as eggs, cottage cheese, milk and yogurt. It is also present in plant
products such as oats, seeds, legumes, bananas and dried dates. Seafood is a
good source of tryptophan, as are soybean products such as tofu. As long as you
meet your daily requirements for protein - 46 g for adult women and 56 g for
adult men - you will likely get enough tryptophan in your diet.
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