Which meals contain tryptophan?

Many foods contain tryptophan (TR), primary amino acid in a human diet that supports sleep, and is often measured in milligrams (MG) for 200 calories. Less global food, which has one of the highest amounts of tryptophan, is a sea lion (2,580 mg), but many universal foods contain tryptophan, vital amino acid. The basic categories of food containing TR are red meat, poultry, dairy products, vegetables, wheat/grains and seafood. All of these categories have an individual component that is the highest in TR. The amount of tryptophan consumed can be changed by balancing food with foods that have drastically different TR measurements.

The highest amount of tryptophan in red meat is located in the upper round roast (426 mg) and its by -products such as the London Broil and the round steak. Among the lowest quantities of the ER in red meat are the pant -decorated hamburger Patty (64 mg). Baked turkey ranges between 481 milligrams for wings up to 509 milligrams for breasts.

baked kuThe line has a similar number of 474 milligrams. The skin itself contains 70-80 milligrams of tryptophan. Lobster, shrimp and crabs are all sources high in TR and persist around 570 milligrams. Most of the sliced ​​sandwich masses have a high content of tryptophan, including chicken breast with baked fat -free (463 mg), extra lean ham (434 mg), turkey Pastrami (305 mg) and Turkey Rotisseria (275 mg).

eggs, milk and various cheeses contain more than 200 milligrams of tryptophan. Dried egg whites have 523 milligrams, mozzarella cheese with partial skim milk has 399 milligrams and has 274 milligrams. Powder milk and egg substitutes are also a source of TrP. Raw seaweeds have the largest amount of tryptophan among vegetables, but boiled greens turnip (400 mg) and spinach (594 mg) are easier to buy at local supermarkets. Oat gates, raw or cooked, consists of at least 250Millionmigs suffering.

The advantage of high tryptophan diet, in addition to evoking sleep, is to prevent depression, minimize mood swings associated with premenstrual syndrome (PMS), weaken the onset of migraine and improve human overall health. Tryptophan is converted into serotonin, which is necessary to improve the function of the brain. The general consumption recommendation ranges from 500-2 000 milligrams per day and the proposed frequency of reception is three times a day.