FOODS HIGH IN TRYPTOPHAN

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Saturday, 8 September 2012

What are deficiency symptoms for tryptophan?

What are deficiency symptoms for tryptophan?

As an essential amino acid, dietary deficiency of tryptophan may cause the symptoms characteristic of protein deficiency, which include weight loss and impaired growth in infants and children.
When accompanied by dietary niacin deficiency, lack of tryptophan in the diet may also cause pellagra, the classic niacin deficiency disease that is characterized by the "4 Ds" - dermatitis, diarrhea, dementia, and death. This condition is very rare in the United States, however, and cannot occur simply because of a tryptophan deficiency.

Dietary deficiency of tryptophan may lead to low levels of serotonin. Low serotonin levels are associated with depression, anxiety, irritability, impatience, impulsiveness, inability to concentrate, weight gain, overeating, carbohydrate cravings, poor dream recall, and insomnia.

Sunday, 27 May 2012

What are toxicity symptoms for tryptophan?

What are toxicity symptoms for tryptophan?

High dietary intake of tryptophan from food sources is not known to cause any symptoms of toxicity. In addition, tryptophan has been given therapeutically, as a prescription medicine or dietary supplement, in doses exceeding five grams per day with no report of adverse effects.

However, in 1989, the use of dietary supplements containing tryptophan was blamed for the development of a serious condition called eosinophilia-myalgia syndrome (EMS), which caused severe muscle and joint pain, high fever, weakness, swelling of the arms and legs, and shortness of breath in more than a thousand people. In addition, more than 30 deaths were attributed to EMS caused by tryptophan supplements.

Many experts believe that the EMS was caused by a contaminant that was found in one batch of tryptophan sold by one manufacturer and occurred in only a small number of susceptible individuals. However, the United States Food and Drug Administration, the agency responsible for overseeing the dietary supplement industry, remained convinced that high doses of tryptophan were categorically unsafe.

Since 1989, tryptophan has not been available as a dietary supplement in the United States.
To date, a Tolerable Upper Intake Level (TUL) for tryptophan has not yet been established by the Institute of Medicine at the National Academy of Sciences.

Sunday, 20 May 2012

What factors might contribute to a deficiency of tryptophan?

What factors might contribute to a deficiency of tryptophan?

Vitamin B6 is necessary for the conversion of tryptophan to both niacin and serotonin. Consequently, a dietary deficiency of vitamin B6 may result in low serotonin levels and/or impaired conversion of tryptophan to niacin.

In addition, several dietary, lifestyle, and health factors reduce the conversion of tryptophan to serotonin, including cigarette smoking, high sugar intake, alcohol abuse, excessive consumption of
protein, hypoglycemia and diabetes.

Wednesday, 4 March 2009

What are current public health recommendations for tryptophan?

What are current public health recommendations for tryptophan?

In its most recent 2005 public health recommendations for amino acids (published as the Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients), National Academies Press, 2005), the National Academy of Sciences (NAS) established a general principle for foods high in tryptophan intake. The NAS recommended that all individuals 1 year of age or greater consume 7 milligrams of tryptophan for every 1 gram of food protein. Here is how that recommendation would look for each age and gender group, assuming RDA-level protein intake for each group:

* Children 1-3 years: 91 mg of tryptophan
* Children 4-8 years: 133 mg of tryptophan
* Males 9-13 years: 238 mg of tryptophan
* Males 14-18 years: 364 mg of tryptophan
* Males 19 years and older: 392 mg of tryptophan
* Females 9-13 years: 238 mg of tryptophan
* Females 14 years and older: 322 mg of tryptophan
* Pregnant or lactating females: 497 mg of tryptophan
Foods high in tryptophan....
who-needs-tryptophan.

Introduction to Nutrient Rating System Chart

Foods High in Tryptophan

Introduction to Nutrient Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of tryptophan. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of tryptophan contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling.
what-are-current-public-health.

World's Healthiest Foods ranked as quality sources of:
tryptophan
FoodServing
Size
CalsAmount
(g)
DV
(%)
Nutrient
Density
World's
Healthiest
Foods Rating
Shrimp, steamed/boiled4 oz-wt112.30.33103.116.5excellent
Tamari (Soy Sauce)1 tbs10.80.039.415.6very good
Crimini mushrooms, raw5 oz-wt31.20.0825.014.4excellent
Cod, baked/broiled4 oz-wt119.10.2990.613.7excellent
Tuna, yellowfin, baked/broiled4 oz-wt157.60.38118.813.6excellent
Snapper, baked/broiled4 oz-wt145.20.33103.112.8excellent
Halibut, baked/broiled4 oz-wt158.80.34106.312.0excellent
Mustard greens, boiled1 cup21.00.0412.510.7excellent
Chicken breast, roasted4 oz-wt223.40.39121.99.8excellent
Scallops, baked/broiled4 oz-wt151.70.2681.39.6excellent
Spinach, boiled1 cup41.40.0721.99.5excellent
Turkey breast, roasted4 oz-wt214.30.35109.49.2excellent
Tofu, raw4 oz-wt86.20.1443.89.1excellent
Lamb loin, roasted4 oz-wt229.10.35109.48.6excellent
Beef tenderloin, lean, broiled4 oz-wt240.40.36112.58.4excellent
Calf's liver, braised4 oz-wt187.10.2578.17.5excellent
Salmon, chinook, baked/broiled4 oz-wt261.90.33103.17.1excellent
Soybeans, cooked1 cup297.60.37115.67.0excellent
Kelp (sea vegetable)0.25 cup8.60.013.16.5good
Asparagus, boiled1 cup43.20.0515.66.5very good
Broccoli, steamed1 cup43.70.0515.66.4very good
Mustard seeds2 tsp35.00.0412.56.4very good
Mozzarella cheese, part-skim, shredded1 oz-wt72.10.0825.06.2very good
Cauliflower, boiled1 cup28.50.039.45.9very good
Turnip greens, cooked1 cup28.80.039.45.9very good
Egg, whole, boiled1 each68.20.0721.95.8very good
Collard greens, boiled1 cup49.40.0515.65.7very good
Swiss chard, boiled1 cup35.00.039.44.8very good
Cow's milk, 2%1 cup121.20.1031.34.6very good
Kale, boiled1 cup36.40.039.44.6very good
Kidney beans, cooked1 cup224.80.1856.34.5very good
Black beans, cooked1 cup227.00.1856.34.5very good
Lima beans, cooked1 cup216.20.1753.14.4very good
Split peas, cooked1 cup231.30.1856.34.4very good
Cucumbers, slices, with peel1 cup13.50.013.14.2good
Navy beans, cooked1 cup258.40.1959.44.1very good
Pinto beans, cooked1 cup234.30.1753.14.1very good
Miso1 oz70.80.0515.64.0very good
Lentils, cooked1 cup229.70.1650.03.9very good
Green beans, boiled1 cup43.80.039.43.9very good
Brussel sprouts, boiled1 cup60.80.0412.53.7very good
Goat's milk1 cup167.90.1134.43.7very good
Romaine lettuce2 cup15.70.013.13.6good
Wheat, bulgur, cooked1 cup151.10.0928.13.4very good
Apricots1 each16.80.013.13.3good
Pumpkin seeds, raw0.25 cup186.70.1134.43.3good
Sesame seeds0.25 cup206.30.1237.53.3good
Oats, whole grain, cooked1 cup145.10.0825.03.1good
Celery, raw1 cup19.20.013.12.9good
Garbanzo beans (chickpeas), cooked1 cup269.00.1443.82.9good
Buckwheat, cooked1 cup154.60.0825.02.9good
Onions, raw1 cup60.80.039.42.8good
Sunflower seeds, raw0.25 cup205.20.1031.32.7good
Rye, whole grain, uncooked0.33 cup188.70.0928.12.7good
Garlic1 oz-wt42.20.026.32.7good
Green peas, boiled1 cup134.40.0618.82.5good
Barley, cooked1 cup270.00.1237.52.5good
Peanuts, raw0.25 cup207.00.0928.12.4good
Bell peppers, red, raw, slices1 cup24.80.013.12.3good
Beets, Boiled1 cup74.80.039.42.3good
Yogurt, low-fat1 cup155.10.0618.82.2good
Quinoa, uncooked0.25 cup158.90.0618.82.1good
Winter squash, baked, cubes1 cup80.00.039.42.1good
Eggplant, cooked, cubes1 cup27.70.013.12.0good
Cashews, raw0.25 cup196.60.0721.92.0good
Millet, cooked1 cup285.60.1031.32.0good
Almonds, dry roasted0.25 cup206.00.0721.91.9good
Walnuts0.25 cup163.50.0515.61.7good
Cabbage, shredded, boiled1 cup33.00.013.11.7good
Potato, baked, with skin1 cup133.00.0412.51.7good
Summer squash, cooked, slices1 cup36.00.013.11.6good
Brown rice, cooked1 cup216.40.0618.81.6good
Tomato, ripe1 cup37.80.013.11.5good
World's Healthiest
Foods Rating
Rule
excellentDV>=75%ORDensity>=7.6ANDDV>=10%
very goodDV>=50%ORDensity>=3.4ANDDV>=5%
goodDV>=25%ORDensity>=1.5ANDDV>=2.5%

What forms of tryptophan are found in dietary supplements?

What forms of tryptophan are found in dietary supplements?


Until 1989, tryptophan supplementation was standard practice in many countries around the world - including the United States - to treat insomnia, depression, and anxiety.

In the summer and fall of 1989, hundreds of people taking tryptophan supplements in the U.S. began to report the development of serious side effects including muscle and joint pain, high fever, weakness, swelling of the arms and legs, and shortness of breath, a constellation of symptoms that later became known as eosiniphilia-myalgia syndrome (EMS).

Upon investigation, it was discovered that nearly all of the cases of EMS could be traced back to a contaminant found in one batch of tryptophan produced by a Japanese manufacturer called Showa Denko K.K.

While all manufacturers of supplemental tryptophan synthesized this amino acid through a fementation process using bacteria, several months before the outbreak of EMS, Showa Denko K.K. had altered its process to make it more efficient and was apparently unaware that a toxic contaminant was being produced.

The United States Food and Drug Administration took immediate steps to limit the availability of tryptophan, and since 1989 this amino acid has not been sold as a dietary supplement. Tryptophan is still available, however, for use in the manufacture of infant formulas and entereral and parenteral (intravenous) nutritional supplements prescribed by physicians.

This supplement is called 5-hydroxytryptophan or 5-HTP. The reason is simple: the body ordinarily takes tryptophan and converts it into 5-HTP, and then takes the 5-HTP and converts it into serotonin. 

Foods high in tryptophan....
introduction-to-nutrient-rating-system.

What health conditions require special emphasis on tryptophan?

What health conditions require special emphasis on tryptophan?

Tryptophan may play a role in the prevention and/or treatment of the following health conditions::

* Anxiety
* Depression
* Headaches
* Insomnia
* Nightmares
* Obesity
* Obsessive/compulsive disorder
* Pain
* Premenstrual syndrome
* Senile dementia
* Tourette's syndrome

Foods high in tryptophan
what-forms-of-tryptophan-