Tryptophan is the basic amino acid that helps to improve sleep. It is a part of many products, and it is measured mainly in milligrams: the amount of mg per 200 calories.
Tryptophan is found in foods, including poultry meat, dairy products, seafood, vegetables and cereals. But most of all it is contained in the upper part of the pulp thigh beef. The least amount of tryptophan is found in cutlets for hamburger fried in a frying pan.
Amino acid tryptophan - an assistant to our body
Using in the diet products rich in tryptophan, one can not only improve sleep, but also minimize depression, a change in mood associated with PMS, migraine and generally improve overall health. Tryptophan, in turn, is converted to serotonin, and it is simply necessary to improve the work of the brain. The recommended daily norm of tryptophan consumption varies from 500 to 2 thousand mg at the recommended frequency of reception - 3 times a day.
If the body feels a lack of this substance, it can lead to physical and psychological ailment. Tryptophan helps us to keep ourselves in good shape, as it contributes to:
- normalization of appetite;
- reducing hunger;
- curing neuroses and mental illness;
- growth hormone production.
Tryptophan in food
Tryptophan is an indispensable part of proteins, and therefore it is found in protein foods, as well as in animal and plant products.
Tryptophan in meat products:
- in a turkey and a rabbit for 330 mg;
- in the 2nd category chicken - 330;
- in the first category chicken - 290;
- in veal - 250;
- in the beef liver - 240;
- in beef - 220;
- in lamb - 210;
- in chicken eggs - 200;
- in the pork - 190.
Thus it is necessary to consider, that in connecting tissues there are no amino acids, and to supplement its stocks prepare a cutting from a thin or thick edge.
Tryptophan in fish and seafood:
- in red and black caviar - 960;
- in squids - 320;
- in the horse mackerel - 300;
- in the Atlantic herring - 250;
- in the salmon - 220;
- in cod and pollock - 210;
- in carp, halibut and pike perch - 180;
- in the sea perch - 170;
- in mackerel - 160.
In dairy products:
- in the Dutch cheese - 790;
- in fat cottage cheese - 210;
- in low-fat cottage cheese - 210;
- in kefir and milk - 40.
Tryptophan in nuts and seeds:
- in peanut -750;
- in almonds - 630;
- in cashew - 600;
- in cedar nuts - 420;
- in sunflower seeds and pistachios - 300.
In cereals and legumes:
- in soybeans - 600;
- in beans and peas - 260;
- in buckwheat groats - 180;
- in the wheat - 170;
- in oatmeal - 160;
- in the barley cucumber - 120;
- in pearl barley - 120.
Other products containing tryptophan:
- in chocolate - 200;
- in dried apricots - 150;
- in mushrooms - 130;
- in pasta - 130;
- in wheat bread - 100.
And to ensure good absorption of tryptophan will help fast carbohydrates, B vitamins, magnesium and iron. That's why it's so important to eat balanced. Many people believe that it is sufficient to eat foods rich in tryptophan, but this is not enough. It is important to be able to correctly combine them. To provide your body with an essential acid, a sandwich of white bread and cheese, as well as meat and pasta, will perfectly suit. And that tryptophan is better assimilated, it is necessary to eat a liver, as it contains many amino acids, iron and vitamins of group B.
To take a great interest in such products it is not necessary, as their surplus can cause harm to an organism. Everything should be normal.