Tag: mental-health

Chicken, turkey, fish, beef, pork, nuts, seeds, tofu, cheese, eggs, oats, beans, lentils, spinach, dates, bananas, and dark chocolate 
How much tryptophan per day?Tryptophan is found in both plant and animal proteins, although animal proteins tend to have more and it's easier for your body to break it down and use it. Animal-based proteins like meat, poultry, fish, eggs, cheese, and yogurt are called complete proteins because they have all nine of the essential amino acids, including tryptophan. Some plant-based proteins like quinoa, soy, and buckwheat (groats) are also complete proteins that have tryptophan.Only small amounts are necessary for healthy nutrition in most people. In the U.S., the average person takes in about 826 milligrams a day of tryptophan, while the estimated average requirement (EAR) for most adults is 4-5 milligrams per kilogram of body weight per day. For a 70-kilogram (154-pound) adult, that's about 280-350 milligrams a day. The EAR for infants and children up to about 2 years old is 13-17 milligrams per kilogram of body weight per day.


Legumes and tofu
Tofu, 1/2 cup, 296 milligrams
Soybeans, 1 cup, 270 milligrams
Fish and seafood
Tilapia, 3 ounces, 231 milligrams
Tuna (canned white), 3 ounces, 252 milligrams
Snapper, 3 ounces, 250 milligrams
Salmon (farmed, Atlantic), 3 ounces, 211 milligrams
Lobster, 3 ounces, 248 milligrams
Crab (blue), 3 ounces, 192 milligrams
Oysters (Pacific), 3 ounces, 90 milligrams
Meat and poultry
Pork roast, 3 ounces, 238 milligrams
Turkey (light meat), 3 ounces, 214 milligrams
Beef roast, 3 ounces, 229 milligrams
Chicken breast, 3 ounces, 77 milligrams
Dairy and eggs
2% milk, 1 cup, 120 milligrams
Mozzarella, 1 ounce, 146 milligrams
Whole milk, 1 cup, 107 milligrams
Cheddar cheese, 1 ounce, 90 milligrams
Yogurt (low fat), 8 ounce, 68 milligrams
Egg (whole), 1 large, 83 milligrams
Grains
Quinoa, 1 cup, 284 milligrams
Oats, 1 cup, 147 milligrams
Buckwheat (groats), 1 cup, 82 milligrams
Bread (wheat), 1 slice, 19 milligrams
Bread (white), 1 slice, 22 milligrams
Nuts and seeds
Black walnuts, 1 ounce, 90 milligrams
Cashews, 1 ounce, 81 milligrams
Pistachios, 1 ounce, 71 milligrams
Peanuts, 1 ounce,  65 milligrams
Almonds, 1 ounce, 60 milligrams
Pumpkin seeds, 1 ounce, 163 milligrams
Chia seeds, 1 ounce, 124 milligrams
Flax seeds, 1 tablespoon, 31 milligrams
Vegetables and fruits
Potatoes (white), 4 ounces, 29 milligrams
String beans, 3 ounces, 17 milligrams
Prunes, 1/4 cup, 12 milligrams
Banana, 1 medium, 11 milligrams
Apple, 1 medium, 2 milligrams
Sweets
Semisweet chocolate, 1 ounce, 18 milligrams
Sweet chocolate, 1 ounce, 16 milligrams

Chicken, fish, pork, eggs, bananas, non-citrus fruits, and starchy vegetables 

Fruits, vegetables, whole grain bread and pasta, legumes, oatmeal, and quinoa 

Warm milk: Contains tryptophan, which may help with sleep 



Cashews and walnuts: Contain tryptophan, fiber, healthy fats, magnesium, zinc, and vitamin B6 



Sunflower, pumpkin, sesame, flax, and chia seeds: Contain omega 3 and tryptophan 



Dark chocolate: Contains magnesium, which can help with stress 



Salmon: Contains tryptophan, vitamin D, and omega-3 fatty acids 



Sweet potatoes: Contain vitamin C and vitamin B6