A plant-based diet, known for its positive impact on health, offers a variety of vegan foods that are high in tryptophan, an essential amino acid essential for protein synthesis and obtained through dietary sources.
What is tryptophan
Tryptophan is classified as an essential amino acid, which means that it is necessary for our bodies’ proper functioning but cannot be produced internally. Therefore, it must be obtained through dietary sources.
Tryptophan is involved in the process of protein synthesis, which is the formation of proteins in our cells. Proteins are vital for various biological functions, including building and repairing tissues, supporting the immune system, and acting as enzymes and hormones. Tryptophan serves as a building block for proteins, contributing to their structure and function.
Without an adequate supply of tryptophan, the body may experience protein deficiency and hindered cellular processes. Thus, it is crucial to include tryptophan-rich foods in our diet to ensure proper protein synthesis and overall health.
What happens when we consume tryptophan
Once consumed a diet focusing on tryptophan our body uses tryptophan to produces two significant neurotransmitters melatonin and serotonin. Melatonin is a hormone that helps regulate the sleep-wake cycle. While serotonin plays a significant role in promoting feelings of happiness and overall well-being.
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But when we eat foods containing tryptophan, it competes with other amino acids for entry into the brain. This competition is primarily due to the blood-brain barrier, a protective mechanism that regulates the passage of substances from the bloodstream into the brain.
Thus foods high in protein, especially those containing large amounts of other amino acids, can reduce the uptake of tryptophan into the brain. This is because the same transporter systems in the blood-brain barrier are responsible for carrying both tryptophan and other amino aci+ds. As a result, when there is a higher concentration of other amino acids, they can outcompete tryptophan for transport across the blood-brain barrier, leading to reduced tryptophan levels in the brain.
Therefore our diet impacts tryptophan absorption in the brain. Carbohydrate-heavy meals trigger insulin release, reducing competing amino acids in the bloodstream which allows tryptophan to pass the blood-brain barrier more easily. Tryptophan can then convert to 5-HTP, which produces serotonin, influencing mood, happiness, and overall well-being.
Check out : Find out how plant-based tryptophan foods enhance mood and sleep.
Here we will explore a 12 number of nutrient-dense plant-based options high in tryptophan, which can effectively support your dietary requirements while adhering to a compassionate and cruelty-free lifestyle.
13 Vegan foods, high in tryptophan
Legumes
Legumes are high in tryptophan and provide a variety of health benefits beyond their tryptophan content. These versatile plant-based foods are high in plant-based protein, fibre, complex carbs, and a variety of vital vitamins and minerals. Incorporating beans into your normal diet can help with digestive health, vitamin balance, and general well-being.
1. Chickpeas
Chickpeas are a staple in Indian cuisine and are rich in tryptophan. They are also high in fiber, protein, with several important minerals. Chickpeas can be used to make dishes like chana masala, curries, hummus, and salads. Recently one of the long-beloved brands like Heinz and Kraft partnered with notco and developed chickpea based vegan cheese with 3 varieties, American style, Cheddar style, and Provolone style.
2. Lentils
Lentils are a great source of tryptophan and are commonly consumed in India. They are also rich in fiber, protein, iron, and folate. Kayleigh O’Connor, Nervous System Practitioner stated on intagram that a single cup of cooked lentils packs a powerful punch as it covers a remarkable 50% of your daily tryptophan requirement, highlighting the lentil’s versatility and nutritional significance.
3. Kidney Beans (Rajma)
Kidney beans boast an abundance of essential nutrients. Notably, they stand out for their great content of tryptophan, in addition to being rich in vitamins B1 and K, molybdenum, phosphorus, copper, potassium, manganese, iron, fiber, and protein. Rajma curry is a popular dish made with kidney beans in indian cuisine.
4. Black Beans (Kala Chana)
Black beans, commonly referred to as turtle beans, are nutrient-dense legumes. When cooked, they acquire a texture that renders them an exceptional substitute for beef and poultry. Black beans are a rich source of tryptophan, one cup of boiled black bean providing 84 mg, which covers 66% of the Recommended Daily Intake (RDI). Also it is a rich source of vitamin B1, antioxidants, fiber, protein etc. So when black beans are added to salads, they enhance the flavor and texture, providing a hearty and satisfying element.
5. Quinoa
Quinoa is a versatile and nutritious grain that stands out for its impressive protein content and its status as a complete protein setting it apart from certain other plant proteins. A single cup of cooked quinoa contains approximately 8 grams of protein and 5 grams of fiber. (1)
Notably, quinoa’s protein profile includes tryptophan. in terms of protein content and tryptophan values, quinoa compares favorably to wheat and spelt, and it surpasses other cereals in these aspects. This makes quinoa an excellent choice for individuals seeking plant-based protein sources and looking to incorporate tryptophan-rich foods into their diet.
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In a serving of 180g, quinoa provides approximately 0.2g of tryptophan, which accounts for 34% of the recommended daily intake (RDI). (2)
Nuts & Seeds
Nuts and seeds, such as almonds, walnuts, pumpkin seeds, and flaxseeds, are nutrient-dense foods that offer a multitude of health benefits. Along with being rich in essential fatty acids, fiber, vitamins, and minerals, nuts and seeds are known to contain tryptophan.
By including nuts and seeds in your diet, you can increase your intake of tryptophan and support overall health, including mental well-being. Whether you enjoy them as a topping for salads, a garnish for yogurt, or as a standalone snack, incorporating nuts and seeds into your daily routine can be a beneficial choice for enhancing your nutrient intake and promoting a balanced and nourishing diet.
Recognizing the significance of seeds for their tryptophan content provides a holistic approach to overall wellness. Let us delve into the diverse range of seed options that enhance well-being;
6. Pumpkin Seeds
Despite their small size pumpkin seeds are a nutritional powerhouse offering a wide array of valuable nutrients. Pumpkin seeds are rich in the amino acid tryptophan with a 1-oz serving containing 0.16 g (3), have been linked to improved sleep quality when consuming 1 g or more of tryptophan before bed.
These seeds are a valuable addition to your diet because even a modest amount of consumption can have a substantial positive impact on your health.
7. Chia Seeds
Chia seeds are nutrient-dense, providing a wealth of benefits in a small package.They offer ample fiber for digestion, omega-3s for heart and brain health, and protein for tissue repair. Additionally, they serve as a valuable vegan source of tryptophan, a precursor for mood-regulating neurotransmitters. Just a 28g serving can deliver all these nutritional powerhouse with 201mg of tryptophan.
Chia seeds are available in black or white varieties, and their nutritional profiles are essentially the same. They have a subtle and neutral flavor, making them versatile for adding to meals without significantly impacting the taste.
8. Sesame seeds
Sesame seeds are commonly used in cooking and are a good source of tryptophan. These are nutritious and offer various health benefits, being a good source of protein, fiber, and healthy fats.
Here’s a vegan recipe for Til Ladoo, a traditional Indian sweet made solely with sesame seeds. This delightful treat is widely enjoyed and celebrated for its distinct flavor and texture in india.
9. Almond
Almonds are rich in tryptophan, with a 100g serving of dried almonds providing around 200mg of this essential amino acid. (4)
Combining almonds with banana and oats can facilitate the conversion of tryptophan into serotonin. This conversion process helps in reducing anxiety and promoting a sense of well-being. Including these ingredients in your break fast diet can have a positive impact on mood and overall mental health.
To maximize nutritional benefits, especially for vegan sportspeople or those following a plant-based diet, it is recommended to consume almonds and garbanzo beans together. Together, these two ingredients provide a more complete protein intake, as they complement each other with their diverse amino acid profiles, supporting muscle recovery and overall health. (5)
10. Spinach
Spinach and other leafy greens are packed with beneficial nutrients, including tryptophan, iron, and folate. In addition to their nutrient content, spinach and other leafy greens are excellent sources of dietary fiber. Fiber aids in digestion, promoting regular bowel movements and supporting gut health. (6) (7)
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Palak Paneer is a beloved North Indian dish known for its mild and spiced curry featuring spinach and soft Indian cheese. Traditionally, the creamy sauce includes heavy cream, but for vegan alternatives, Nisha from the blog Rainbow Plant Life has shared a perfect recipe. It allows vegans to enjoy this delightful dish without any restrictions.
11. Soy Products
Soy, an ancient East Asian crop, is now a globally important legume cultivated for food and cash. It is recognized as one of the five holy crops and thrives in diverse conditions, making it indispensable worldwide. Soy-based products such as tofu, soya milk, and soy sauce are excellent sources of tryptophan. (7)
Soy and soy foods are highly favored among individuals following vegan diets due to their rich protein content and versatility in creating milk and meat alternatives. They provide a high-quality source of “complete” protein and can be easily processed into various plant-based substitutes, making them a valuable choice for those seeking plant-based protein options.
Soya milk serves as a dairy-free alternative with a significant amount of tryptophan. However, extracting milk from soybeans can be a tedious task when using a mixer grinder. To simplify the process, we have compiled a list of dairy free milk makers that can make it easier and more efficient. These dedicated appliances are designed specifically for preparing homemade plant-based milk, providing a convenient solution for those who prefer making their own dairy-free milk.
12. Mushrooms
Pleurotus ostreatus and Agaricus bisporus mushrooms are abundant in non-hallucinogenic tryptophan compounds. These compounds, like 5-hydroxytryptophan (5-HTP), have the potential to boost serotonin levels and help with conditions like depression. (8)
The extracts from these mushrooms have shown promise as inhibitors that enhance drug delivery to the brain. These findings indicate that mushrooms with non-hallucinogenic tryptophan compounds could be beneficial for mental health.
Including these foods in your diet can help ensure an adequate intake of tryptophan as part of a balanced vegan or plant-based diet. Remember that a varied and diverse diet is key to great health.
13. Millets
Millets, small super grain seeds consumed since ancient times, were among the first plants domesticated for agriculture. India stands as the hub of millet production, responsible for 80 percent of Asia’s and 20 percent of global millet production as per 2023 indian economic survey.
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Millets, comprising over 60 varieties such as pearl millet, barnyard millets, little millets, finger millet, and foxtail millet, hold a pivotal role in traditional Indian diets, providing food security and serving as a cost-effective nutritional powerhouse, particularly in rural areas.
These grains boast a rich nutritional profile abundant in fiber, protein, antioxidants, vitamins, and minerals. Notably, millets emerge as a rich source of plant-based tryptophan, an essential amino acid crucial for mood regulation. Among millets, amaranth and buckwheat are recognized as complete plant-based protein sources, implying that the entire spectrum of amino acids, including tryptophan, can be found in some form within millets.
Consequently, the presence of tryptophan in millets underscores their potential to positively impact mood, highlighting the interconnected role of these diverse grains in holistic nutrition and emotional well-being.
