Tryptophan is an essential amino acid that the body uses to create serotonin, a neurochemical that regulates mood, appetite, and sleep. High levels of serotonin can promote feelings of relaxation and help you fall asleep easier.

Eating foods that are high in tryptophan can increase the amount of this amino acid in your body, leading to better sleep and improved health.

1. Turkey

Turkey is famous for being high in tryptophan. And for good reason. This bird is an excellent source of low-fat protein and contains high levels of this essential amino acid.

So try eating a turkey sandwich or a lean turkey burger for dinner and let the tryptophan in the turkey help you sleep better.

2. Seeds

Seeds such as pumpkin, sunflower, and chia seeds are an excellent source of tryptophan. In addition, these seeds are full of protein, fiber, and healthy fats, making them an excellent choice for a healthy diet.

Try snacking on some roasted seeds or sprinkle them on top of your cereal or yogurt to boost your daily intake of tryptophan.

3. Milk

Milk is a good source of tryptophan, calcium, and vitamin D. Calcium helps the brain use tryptophan to create melatonin, a hormone that regulates sleep. Vitamin D is important for overall health and can improve your quality of sleep.

Try having a glass of warm milk before bed to promote relaxation and better sleep.

4. Cheese

Cheese is another food that’s high in tryptophan. However, be sure to choose low-fat options and eat in moderation, as cheese can be high in calories and saturated fat.

A few slices of low-fat cheese as a snack or topping for your salad can add the tryptophan boost you need.

5. Soybeans

Soybeans are a good source of tryptophan and are also high in protein, fiber, and other nutrients. Try snacking on some roasted soybeans or adding soy milk to your smoothie for an extra source of tryptophan.

6. Nuts

Nuts such as almonds, cashews, and peanuts are an excellent source of tryptophan. They are also high in protein, fiber, and healthy fats, making them a great choice for a healthy snack.

Try munching on a handful of mixed nuts before bed to help promote relaxation and better sleep.

7. Eggs

Eggs are a good source of tryptophan, protein, and healthy fats. They also contain other important nutrients like choline, which is important for brain health. Try adding some eggs to your breakfast or having a hard-boiled egg as a snack.

8. Fish

Fish such as salmon, tuna, and halibut are high in tryptophan, omega-3 fatty acids, and vitamin D. Omega-3 fatty acids help reduce inflammation in the body and are important for overall health, while vitamin D can improve sleep quality.

Try having some grilled salmon or tuna for dinner to boost your intake of tryptophan and other nutrients.

9. Poultry

In addition to turkey, other poultry such as chicken and duck are also high in tryptophan. These lean meats are a good source of protein and other nutrients, making them a healthy addition to your diet.

Try having some roasted chicken or duck for dinner to boost your tryptophan intake.

10. Grains

Grains like quinoa, oats, and buckwheat are a good source of tryptophan and fiber. These complex carbohydrates can help regulate blood sugar levels and promote feelings of fullness.

Try having some cooked quinoa or oatmeal for breakfast or as a snack to boost your intake of tryptophan and other nutrients.

Conclusion

Increasing your intake of tryptophan can help promote relaxation, improve sleep quality, and support overall health. Incorporating these high-tryptophan foods into your diet can help you feel more rested and energized every day.