Hormones are derivatives of amino acids. The daily norm of tryptophan for humans Tryptophan is involved in the formation

Tryptophan is an essential amino acid that regulates a person's mood, normalizes sleep, and has a calming effect. The human body is unable to produce it. The source of this amino acid is food and biologically active substances, which are prescribed if nutrition fails to compensate for the deficiency of tryptophan. They are usually well tolerated, but should be consumed in limited quantities.

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Benefit and harm

Tryptophan is indispensable for the normal functioning of the body. With its lack, the metabolic process slows down, which leads to physical and moral malaise. It has a wide range of useful properties:

• reduces the feeling of hunger;
• normalizes appetite, which is important for weight loss;
• promotes faster saturation of the body;
• minimizes the need for foods containing a large amount of carbohydrates;
• increases the production of growth hormone, which is especially important in childhood;
• alleviates the symptoms of PMS;
• helps to cure bulimia and anorexia.

Tryptophan is a natural antidepressant, due to which:

• reduced aggression, nervousness, irritability;
• the process of falling asleep is faster;
• reduced emotional stress;
• a sound and healthy sleep is ensured;
• the risk of depression is prevented;
• increased concentration of attention;
• reduces the risk of headaches and migraines;
• overcome cravings for alcoholic beverages.

In the presence of a sufficient amount of tryptophan in the human body, health and well-being improves.

Despite the extensive list of useful properties, this protein also has negative qualities:

• With reduced immunity, additional consumption of an amino acid can provoke the development of a malignant neoplasm or strengthen an existing one.
• Tryptophan enhances the sedative effect of antidepressants and sedatives. During the period of therapy with these drugs, it is recommended to limit the intake of amino acids.
• Allergic reactions are possible, especially with individual intolerance to the products in which it is contained.

Daily requirement and deficiency of tryptophan

The daily norm of tryptophan depends on the state of health, the age of the person and the presence of chronic diseases. Nutritionists believe that the daily requirement for this amino acid is 1 g. Doctors recommend calculating the daily rate according to the formula: 4 mg of the substance is needed for each kilogram of weight. For example, an adult weighing 60 kg needs to receive 240 mg of tryptophan per day.

You should be aware that this substance can accumulate in the body. The maximum allowable dose is 4.5 g per day. When taken above the norm, an excess of the amino acid occurs. Excessive consumption leads to negative consequences:

• pain in muscles and joints;
• increase in body temperature;
• general weakness, shortness of breath;
• swelling of the limbs;
• development of pneumonia, myocarditis, neuropathy;
• in the most severe cases, it is possible to develop a tumor in the bladder.

Most often, negative consequences occur with excessive intake of dietary supplements containing tryptophan, while eating food is not dangerous.

Laboratory studies on animals have shown that a lack of tryptophan reduces life expectancy by 2 times. Lack of this amino acid in the diet is manifested by signs of protein deficiency, namely:

• general weakness;
• headache;
• slow wound healing;
• puffiness;
• weight loss;
• development of beriberi (pellagra);
• violation of the growth of children;
• decrease in serotonin levels;
• development of insomnia, depression, irritability;
• hair loss;
• increase in body weight.

The lack of a substance is aggravated by:

• excessive consumption of sugar and proteins;
• abuse of alcohol and smoking;
• diabetes mellitus;
• hypoglycemia;
• hereditary impairment of tryptophan synthesis.

Use for weight loss and muscle building

Tryptophan is necessary during the period of gaining muscle mass. This amino acid is an element of protein molecules and enhances the release of growth hormone, which has a pronounced anabolic effect and accelerates the process of muscle building.

Tryptophan is converted to serotonin, which regulates sleep, mood, appetite and promotes faster satiety. This allows a person not to overeat and stick to a low-carbohydrate diet.

Tryptophan as a sports nutrition is recommended to be combined with other dietary supplements and vitamins. The synthesis of niacin and serotonin is impossible without their participation. In this case, it is necessary to ensure that sufficient amounts of folic acid, magnesium, vitamins B6 and C are provided. Sports supplements with tryptophan are recommended at all stages of training.

The amino acid improves well-being and promotes overall health, and also promotes faster recovery after physical exertion, getting rid of fat and gaining muscle mass.

Studies have been conducted that have shown that when taking supplements of this amino acid, the duration and effectiveness of training increased by 2 times.

Foods that contain tryptophan

This amino acid is found in various foods:

1. 1. Cereals and cereals. Especially a lot of it in buckwheat, millet, oatmeal, barley and pearl barley.
2. 2. Vegetables and fruits. There is a lot of tryptophan in spinach, turnips, cabbage (white cabbage, broccoli, kohlrabi, Beijing). From fruits, bananas, oranges, melons can be distinguished.
3. 3. Dried fruits. Thanks to high-quality dried fruits, you can increase the level of tryptophan in the body. It is preferable to use dates and dried apricots.
4. 4. Dairy products. The leader in amino acid content is Dutch cheese. It is followed by cottage cheese, kefir and milk. In this case, it is recommended to choose products with a high fat content.
5. 5. Juices. It is especially recommended to drink tomato juice, as well as a fruit and berry mix.
6. 6. Animal and vegetable oils. Linseed oil, sardine oil, cod liver oil stand out especially in this category.
7. 7. Meat products. The amino acid is found in rabbit meat, turkey, chicken, veal, beef, beef liver and chicken eggs. There is a small amount in pork.
8. 8. Fish and seafood. Red fish and black caviar are in the lead in this list. Then come squid, herring, salmon, pollock, halibut, pike perch, carp, mackerel. Laminaria and spirulina algae are rich in tryptophan.

The table shows the content of tryptophan in products.

For the successful assimilation of this amino acid, B vitamins, iron, magnesium and fast carbohydrates are necessary.

Preparations

In some situations, eating is not able to increase tryptophan levels. In this case, doctors prescribe pills containing this amino acid. Medicines are widely represented in pharmacies, as they are produced by different pharmaceutical companies.

Medicines with amino acids:

Pharmacodynamics

The instructions for use indicate that the amino acid is involved in the synthesis of serotonin and melatonin, as well as hormones that affect mood. Taking pills eliminates depression, sleep disturbance, irritability, and reduces the frequency of mood swings.

Tryptophan preparations improve the condition during the treatment of alcohol and nicotine dependence. The drug is well absorbed from the gastrointestinal tract.

Indications for use

Tryptophan is prescribed for:

• depression;
• bad mood or its differences;
• seasonal functional disorders;
• neurosis;
• bulimia, overeating, obesity;
• anxiety, aggressiveness and irritability;
• migraine and headache;
• sleep disturbance;
• premenstrual syndrome;
• chronic fatigue syndrome.

Tryptophan is also used in the complex treatment of alcohol and nicotine addiction.

Mode of application

Tablets can be taken at any time of the day. If you take the remedy during the day, you can achieve an increase in mood, mental stability. If in the evening, then sleep improves. Tablets are recommended to be taken 30 minutes before meals with water or juice. Milk and other protein-rich drinks are not recommended. The exact dosage should be determined by the doctor, taking into account individual indicators.

In chronic insomnia, 1-3 g is prescribed at bedtime. With alcohol and drug addiction, 1-4 g 3-4 times a day, along with carbohydrate-rich foods. The daily dose should not exceed 8 g.

Contraindications and side effects

Reception of an amino acid is contraindicated in the following conditions:

• concomitant use of other drugs for the treatment of diseases of the nervous system;
• pregnancy and lactation;
• individual intolerance to amino acids;
• oncological diseases.

While taking the drug, the following negative consequences are possible:

• dry mouth;
• loss of appetite;
• allergic reaction;
• drowsiness or hyperactivity.

All symptoms will disappear after the remedy is discontinued.

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Tryptophan is necessary for the synthesis of not only serotonin, but also another substance no less important for the life of the human body - niacin or nicotinic acid. The voiced compound belongs to the B vitamins and has the corresponding abbreviation B3. An interesting fact is that only 3% of the total amount of tryptophan present in the body is required for the synthesis of vitamin PP.

The amino acid is also involved in metabolic reactions. First of all, we mean energy exchange. In other words, tryptophan contributes to the production of energy, which is then spent on the performance of various functions by the body and the implementation of high-intensity mental and physical activity by a person.

You can list many more duties of an indispensable component of protein. This is the relief of premenstrual syndrome in women, and the improvement of the functioning of the nervous system, and the stimulation of the formation of insulin, and the normalization of body weight. Tryptophan has a positive effect on the functioning of the heart and circulatory system and protects the body from the harmful effects of nicotine and ethanol.

Amino acids are useful for everyone without exception. But besides the fact that it is actively used in medicine, this compound has also been widely used in the field of sports, namely, increasing the physical performance of athletes. And this is not surprising, because the protein component helps to increase muscle mass, endurance, fights fatigue, prolonging the period of vigorous physical education. Due to its appetite-regulating properties, this amino acid is used during "drying" as a means of suppressing hunger and cravings for carbohydrate-rich foods.

Excess and deficiency of tryptophan

Not everyone can boast of having in their own body a sufficient amount of the organic compound we are considering. Many suffer from a lack of tryptophan. It is easy to recognize by the following symptoms:

• poor concentration;
• sleep problems;
• depressive states;
• sudden weight loss and gain;
• slow growth (in the younger generation);
• weakness;
• overeating due to carbohydrate cravings.

Tryptophan deficiency is caused by the use of treats that are poor in vitamin B6; passion for strong drinks and tobacco smoking. Factors provoking amino acid deficiency are diabetes mellitus with hypoglycemia.

If we talk about the excess of the protein component, then it practically does not happen. Even exceeding the maximum daily dose of tryptophan, equal to 5 g, does not cause, according to experts, any side effects. But nevertheless, the intake of dietary supplements, which are based on an essential amino acid, should be carried out only on the recommendation of a doctor. The fact is that in some cases the use of dietary supplements containing tryptophan, especially in its pure form without additional components, is fraught with the development of a serious disease called eosinophilia-myalgia syndrome. At least that's what happened back in 1989. This disease is characterized by fever, shortness of breath, swelling of the limbs, pain in the joints and muscles, weakness throughout the body. Then more than a thousand people who took the ill-fated dietary supplement fell ill, and for 30 of them the case ended in a fatal outcome. And although numerous experts claimed that the contaminant found in the batch of the drug served as the cause of the terrible diagnosis and disappointing conclusion of that story, it is still better to beware and not engage in amateur activities.

Tryptophan Source Foods

So, in order to avoid a lack of tryptophan in the body and the need to take dietary supplements based on it, you should enrich your own diet with foods with a large amount of this organic compound in the composition.

The leaders in the content of essential amino acids are nuts, sunflower seeds, pumpkin and sesame seeds. In 100 g of any of the listed delicacies, scientists have found more than 550 mg of the compound of interest to us. Approximately the same value in relation to tryptophan have soy and soy products, cheeses.

The third place is rightfully shared by fish, seafood, germinated cereal seeds and bran. The amount of tryptophan in them is in the range of 330-335 mg.

The poorest sources of an essential amino acid are chicken eggs and legumes (except for soybeans already mentioned above). In 100 g of these products, from 115 to 167 mg of the substance is present.

This is the overall rating. If we focus on specific delicacies rich in tryptophan, it turns out that the best sources of organic compounds are peanuts, cashews, almonds, black and red caviar. Unfortunately, due to the high price, few people have access to most of these products.

Ponomarenko Hope

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In our driven, stressful and tired time, more and more people suffer from depression and fear.

There are a number of essential amino acids, that is, these are amino acids that cannot be synthesized in our body and not only in ours. Amino acid tryptophan it is an essential amino acid, a sufficient amount of which in the diet is a natural defense against such conditions. How does this happen?

Tryptophan in the human body undergoes several changes, in particular, it takes part in the production of serotonin. The human eye needs protection from ultraviolet rays, so in the summer, when the sun annoys us the most, we use sunglasses. But this invention appeared only recently, and the human body has been coping with this problem for a long time - with the help of its own chemical UV filter. Necessary for its manufacture are compounds that occur during the breakdown of tryptophan, the amount of which decreases with age, resulting in, for example, cataracts. Therefore, for an elderly person, the correct amount of tryptophan in the daily diet is very important to protect the eyes.

The role of tryptophan

Tryptophan not only affects the quality of our mood or eye protection, but also:

Takes part in the process of reproduction,
- necessary for the normal course of lactation,
- participates in the synthesis of rhodopsin,
- plays an important role in the biosynthesis of niacin and vitamin B6,
- regulates metabolism (reduces appetite),
- affects the human immune system (increases immunity),
- affects carbohydrate metabolism in the body,
- participates in the secretion of growth hormones,
- necessary for the construction of muscle tissue,
- is an important component of coenzymes,
- affects the level of neurotransmitters: dopamine, norepinephrine and beta-endorphin, (their level increases after eating a meal rich in tryptophan).

Despite the fact that tryptophan in the human body is necessary for many metabolic processes, its concentration is the smallest among all the amino acids contained in the human body.

Synthesis of Melatonin

Tryptophan in the human body is also necessary for the production of melatonin, a very important compound responsible for sending the signal to sleep. But this is not the only important function of melatonin - it acts in the gastrointestinal tract, delays gastric emptying, affects the functioning of the intestinal muscles, scientists even believe that a sufficient amount of it can act prophylactically against colon and rectal cancer.

Tryptophan deficiency

Tryptophan deficiency leads to:

growth retardation,
- anemia,
- hypoproteinemia,
- tissue atrophy,
- hair loss,
- fatty degeneration of the liver,
- degeneration of the seminiferous tubules,
- degeneration of smooth muscles,
- suppression of the mammary glands (suppression of lactation).

It has also been noted that in the elderly, a decrease in tryptophan levels plays an important role in the occurrence of cataracts. Tryptophan needs vitamins B6 and magnesium to convert to serotonin.

What foods contain tryptophan

Natural, good sources of tryptophan are protein-rich foods such as:

Milk,
- white cheese
- yellow cheese
- soy products,
- meat,
- fish,
- bananas,
- dried dates.

Excess tryptophan

Excess tryptophan is very rare and is always associated with errors in diet or medication. It may appear as:

Stomach irritation (vomiting)
- blurred vision
- drowsiness,
- dry mouth,
- headaches,
- nausea,
- lack of coordination of movements.

In extreme cases, too much tryptophan can cause bladder cancer and damage to the nervous system.

Serotonin syndrome

When using an L-tryptophan supplement, taking certain groups of drugs can lead to serotonin syndrome, which manifests itself through h:

lethargy,
- irritability and psychomotor agitation,
- to whom,
- anxiety,
- lethargy
- convulsions,
- symptoms of neuromuscular conduction (myoclonus, hyperreflexia, muscle rigidity, tremor, lack of coordination of movements, chills, nystagmus),

Autonomic disorders (fever, profuse sweating, hypertension, increased respiration, dilated pupils, lack of response to stimuli).

Serotonin syndrome is an immediate life-threatening condition, so it is worth knowing that L-tryptophan should not be combined with drugs:

Used to treat depression
- containing the antibiotic linezolid,
- containing sibutramine,
- containing tramadol,
- containing St. John's wort,
- containing tryptophan.

St. John's wort is found in so many preparations and slimming teas - in these cases it is also better not to use tryptophan supplements.

Tryptophan Contraindications

L-tryptophan supplements should not be used by people suffering from:

scleroderma,
- cancer,
- hypoglycemia.

And also for those who take hormonal drugs, pregnant and lactating women. Without harm to health, you can use a diet rich in this amino acid.

Tryptophan is an essential amino acid needed to make proteins.

Presented in protein foods of animal and vegetable origin. The only way to replenish its reserves in the human body - properly selected food.

Significance for a person

This substance has an incredibly wide range of positive effects on the body. Tryptophan is used to combat insomnia and sleep rhythm disturbances, and is used for depression and anxiety.

It has also been observed that the presence of the required amount of the amino acid relieves the symptoms of premenstrual syndrome, facilitates the process of quitting smoking, and for people who are professionally involved in sports, helps to improve results.

And despite the fact that a person is unable to independently synthesize tryptophan, this substance is essential for normal life. For example, production (of niacin) without tryptophan would stop completely. It would also become problematic for the body to produce serotonin, the so-called “hormone of happiness”, which is of particular importance for the functioning of the brain and nervous system. In addition, our mood, the quality of sleep, the level of the pain threshold, and even the correct intestinal motility and immunity to various kinds of inflammation depend on the concentration of serotonin.

In addition, tryptophan is an excellent assistant in the fight against hyperactivity in children, stress, excess weight and excessive appetite. It has been found that most people with migraines have abnormally low levels of tryptophan.

Other functions of the substance include:

• activation of growth hormone;
• beneficial effect on the heart, by neutralizing the effects of stress;
• partial protection of the body from the harmful effects of nicotine;
• prevention of recurrent bulimia.

1. grumpiness

Scientists conducted an interesting experiment with the participation of people who themselves defined as "grumpy." The participants of the experiment were given 100 mg of tryptophan three times a day, and soon they managed to fix positive results. People became more compliant, their behavior was replaced by more pleasant for others, the experimental subjects decreased their craving for quarrelsomeness. But 500 mg of a substance taken once relieves adolescents from increased physical aggressiveness.

1. Insomnia

Sleep disturbance is the cause of irritability and capriciousness of many people. In the 1970s, it was believed that tryptophan, taken in a dose of 1-5 grams, would improve the quality of sleep. But then it was found that 250 mg of the amino acid is enough to enter the stage of deep sleep. Further studies have shown that 1 g of the substance helps to effectively fight insomnia, significantly shortens the time to fall asleep, reducing wakefulness in the evening. Tryptophan has also been shown to be effective in the treatment of obstructive sleep apnea.

1. viciousness

It is already known that a bad mood, depression and malice are most often the result of a lack of serotonin, which means tryptophan. But there is another interesting fact. It turns out that an amino acid deficiency can affect facial expressions, causing a more angry facial expression.

digestibility

After the absorption of tryptophan with food, the body processes it into the form of 5-hydroxytrophan, after which it is converted into the hormone serotonin, which is responsible for the exchange of impulses between nerve cells. But the complete metabolism of the substance is possible only in the presence of adequate doses, and.

daily requirement

The daily norm of tryptophan is determined based on the age and state of health of a person. And on this issue, the opinions of experts are divided. Some argue that the need for a healthy adult body in an amino acid is approximately 1 g. Others, the recommended daily dose is determined by the formula: 4 mg of tryptophan per kilogram of body weight. Thus, a 70-kilogram person should receive approximately 280 mg of the substance daily. But both of them are unanimous in the opinion that the reserves of useful substances should be drawn from natural food, and not pharmacological preparations. By the way, there is evidence that the use and at the same time increases the amount of absorbed tryptophan.

People with various mental disorders, migraines, sleep disorders, low pain threshold, cardiological diseases, chronic fatigue syndrome, anorexia, bulimia, and alcohol addiction should be extremely attentive to the use of the required daily allowances of tryptophan (and even a little more).

High doses of the amino acid can be dangerous for people with Price, Thad, or Hartnup syndromes, as well as disorders that promote tryptophan accumulation.

What does an amino acid deficiency mean?

First, and most importantly, tryptophan deficiency leads to a lack of serotonin and vitamin B3, the production of which directly depends on this amino acid. Hence - nervousness, sleep disturbances, PMS. Secondly, insufficient intake of tryptophan against the background of a lack of magnesium causes spasms of the coronary artery. Dermatitis, digestive problems, diarrhea, mental disorders can also signal an amino acid deficiency. In addition, a lack of a substance can cause heart disease, and also cause an unhealthy addiction to alcohol and fatigue.

Dangers of overdose

Despite the many positive effects of natural tryptophan on the human body, there are some cautions about taking the substance in the form of dietary supplements or tablets. Overdose can cause heartburn, stomach pain, belching, flatulence, vomiting, diarrhea, loss of appetite, and swelling of the bladder. Other possible side effects include headaches, drowsiness, dizziness, muscle weakness and dry mouth.

The maximum allowable safe dose of tryptophan that does not cause side effects is 4.5 grams. When used above the indicated norms in combination with antidepressants, it can lead to the so-called "serotonin syndrome" (delusions, convulsions, high body temperature, sometimes a coma). Tryptophan should also be used with caution in people with kidney or liver disease.

Laboratory blood tests can determine the real amount of tryptophan in the body, in particular, for the content of 3-hydroxyanthranilic acid.

food sources

Tryptophan is a traditional component of most protein products.

Stocks are in chocolate, oats, dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, sunflower and pumpkin seeds, bananas, peanuts, corn. You can also replenish the amount of amino acids from asparagus, beet tops, chard, cabbage, broccoli, cauliflower, celery, cucumbers, mushrooms, watercress, spicy greens, radishes, ginger, pumpkins, carrots, seaweed.

But perhaps the most popular product, the name of which is traditionally associated with tryptophan, is turkey. The researchers were divided into 2 groups: some argue that the meat of this bird is extremely rich in tryptophan, others reject this. But recently, the debate seems to have come to an end: the parties agreed that turkey meat has the same amount of tryptophan as most other birds.

And if we analyze each category of these products, then among seeds and nuts, sesame, sunflower, pistachios, cashews, almonds and hazelnuts can boast of the highest concentration of the substance. Among soy products, it is better to give preference to tofu, and it is important to make parmesan, cheddar and mozzarella favorites in the cheese category. Although this does not mean that you should neglect varieties such as Edam, Gouda or Swiss - they also contain tryptophan.

Rabbit is the most amino acid-rich meat (100 grams of the product contains more than 130% of the recommended daily allowance). Somewhat less substance, but also quite a lot, is found in pork, goat and veal. Chickens, turkeys, chickens (wings and legs) are in the lead among poultry meat.

When choosing fish, it is better to opt for halibut, salmon, trout or mackerel. But seafood can be taken all. Lobster, octopus, shrimp, lobster, crayfish, oysters and scallops, even in small portions, will satisfy the daily need for tryptophan.

The most useful grains: wheat germ, buckwheat, oatmeal and wheat bran. The best legumes: different varieties of beans and lentils.

If you decide to cook something from chicken eggs, wanting to increase the level of serotonin, you should know: soft-boiled eggs, scrambled eggs and scrambled eggs contain a little more tryptophan than hard-boiled ones.

Interaction with other drugs

It is important to take tryptophan with caution along with antidepressants, which also increase serotonin levels. An excess of this hormone can cause health problems, including the development of heart disease.

Taking tryptophan while taking sedatives can cause excessive sleepiness.

For sufficient formation of amino acids, the body should not be deficient in vitamin B6, ascorbic and folic acids, and magnesium.

Probably, most of us had to deal with irritability and bad mood, for which, at first glance, there was no logical explanation. But in fact, everything is much simpler - the diet lacks foods rich in tryptophan. Now you know this, as well as that - where to look for the sources of your happiness. After all, sometimes happiness really is in healthy food. So why not cook something delicious from the above products right now? And may happiness be with you!

Tryptophan is one of the varieties of amino acid, which is very necessary for the human body.

Its lack in the body has a bad effect on health, sleep is disturbed, mood disappears, a certain lethargy and inertia in everyday life is felt.

Tryptophan is a basic element for the production of serotonin –hormone of joy and happiness which contributes to a good mood in every person. Tryptophan is useful for children with hyperactivity, it also controls body weight by normalizing the synthesis of growth hormone.

The benefits of the amino acid tryptophan for the human body are considerable. It helps to regulate appetite, normalize sleep, improve mood. The daily need of the human body for this element is not so big - 1 gram.

With all this, it is desirable to obtain tryptophan from natural products, and not in the form of drugs or various supplements. Many foods contain tryptophan.

Most often, this amino acid in their arsenal contains products of plant origin: cottage cheese, cheese, milk, yogurt, soy, bananas, oatmeal, mushrooms, walnuts, peanuts, sesame, pine nuts, red meat, fish, seeds, legumes, eggs, red and brown rice.

The need for this amino acid lies in the fact that it often takes part in the structure of the protein, which is so necessary for our body. As a result, it affects the nervous and vascular systems of the human body, as well as the heart.

Insufficient tryptophan can lead to impaired growth, weight loss (overaccumulation), irritability, depression, anxiety, irascibility, inability to concentrate, insomnia, poor appetite and memory.

Tryptophan deficiency causes the following symptoms::

Anxiety;
a state of depression;
slight irritability;
frequent headaches;
anxiety;
inability to concentrate;
increased feeling of tension;
special sensitivity to various kinds of pain;
rapid weight gain (or vice versa loss);
sleep problems;
slow growth in children;
excessive passion for "bad" foods - alcohol, cigarettes, very fatty foods, a huge amount of sweets.

We must be extremely careful with the use of products containing tryptophan. The thing is that an excess of it in the body has very bad consequences. Although it is extremely difficult to do this, it is still possible to overdo it with the concentration of tryptophan. Especially when you take it in the form of drugs, and not extracted from natural products.

Many studies have shown that an excess of tryptophan leads to muscle and joint pain, fever, general weakness of the whole body, swelling in the legs and arms. In some cases, even the development of a tumor in the bladder was recorded.

Daily use in your diet of foods that are rich in tryptophan has a good effect not only on health, but also on the entire human body - its condition, appearance.

You forget about chronic diseases,associated with the heart and blood vessels,reduce the risk of having a stroke, you will sleep well, the seasonal feeling of tiredness disappears.

Tryptophan will also help relieve PMS. But not only this it is good for women. This amino acid also has a beneficial effect on external beauty - a healthy complexion, shiny hair, strong nails, vivacity and energy of the whole organism.

Considering how many useful, necessary and good things tryptophan does for the health and general condition of a person, you need to know which foods contain it the most. This will allow you to include them in the diet in order to saturate yourself with this amino acid as much as possible.

richest in tryptophan red and black caviar, Dutch cheese, peanut, almond.

In the following products, the proportion of tryptophan is about 50% of the daily value:

rabbit and turkey meat,
halva,
squid,
sunflower seeds,
,
chicken,
herring,
veal,
peas,
beans.

Less than 50% of the daily value:

beef,
cod,
mutton,
cottage cheese,
chicken eggs,
chocolate,
pork,
zander,
buckwheat grain,
mushrooms,
dried apricots,
mackerel,
pearl barley.

About 10% of the daily value or less:

prunes,
greens,
beet,
raisin,
carrot,
onion,
milk,
tomatoes,
oranges,
peaches,
cherry,
raspberry,
honey,
persimmon,
cranberry,
pears,
apples,
pineapples.

This does not mean at all that one should only overeat caviar, peanuts and almonds. Even those products in which the percentage is very small are very useful and necessary in the daily diet.

For example, drinking milk at night will give you the opportunity to have a great rest and sleep. Oatmeal for breakfast or yogurt, various cheeses - the key to a wonderful, full of energy day.

Therefore, eat a variety of foods - they are all good for health!