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Tryptophan
Tryptophan is an amino acid needed for normal growth in infants and for nitrogen balance in adults. It is an essential amino acid . This means your body cannot produce it, so you must get it from your diet.
Amino acid
Amino acids are organic compounds that combine to form proteins. Amino acids and proteins are the building blocks of life. When proteins are digeste...
Function
The body uses tryptophan to help make niacin and serotonin. Serotonin is thought to produce healthy sleep and a stable mood.
In order for tryptophan in the diet to be changed into niacin, the body needs to have enough:
- Iron
- Riboflavin
- Vitamin B6
Food Sources
Tryptophan can be found in:
- Cheese
- Chicken
- Chocolate
- Eggs
- Fish
- Milk
- Peanut butter
- Peanuts
- Pumpkin seeds
- Sesame seeds
- Soy
- Tofu
- Turkey
References
Murray MT. 5-Hydroxytryptophan. In: Pizzorno JE, Murray MT, eds. Textbook of Natural Medicine. 4th ed. St. Louis, MO: Elsevier Churchill Livingstone; 2013:chap 98.
United States Department of Health and Human Services; United States Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8th ed. Updated December 2015. health.gov/dietaryguidelines/2015/guidelines/ . Accessed January 15, 2016.
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Amino acids - illustration
Amino acids are either "essential", which must be supplied by food, or "nonessential", which are made in the body.
Amino acids
illustration
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Food guide pyramid - illustration
The U.S. Department of Agriculture's newest food guide, called MyPlate, encourages consumers to make healthier food choices. The guide encourages you to eat less and avoid oversized portions. Half your plate should be filled with fruits and vegetables. At least half of your grains should be whole grains. You also should switch to fat-free or low-fat milk.
Food guide pyramid
illustration
-
Amino acids - illustration
Amino acids are either "essential", which must be supplied by food, or "nonessential", which are made in the body.
Amino acids
illustration
-
Food guide pyramid - illustration
The U.S. Department of Agriculture's newest food guide, called MyPlate, encourages consumers to make healthier food choices. The guide encourages you to eat less and avoid oversized portions. Half your plate should be filled with fruits and vegetables. At least half of your grains should be whole grains. You also should switch to fat-free or low-fat milk.
Food guide pyramid
illustration
Review Date: 1/31/2016
Reviewed By: Emily Wax, RD, The Brooklyn Hospital Center, Brooklyn, NY. Also reviewed by David Zieve, MD, MHA, Isla Ogilvie, PhD, and the A.D.A.M. Editorial team.
