Tryptophan is one of the essential amino acid (can not be synthesized in the body), that is responsible for serotonin synthesis – a chemical responsible to maintain our sleep pattern. Tryptophan Rich Foods also helps the body counter niacin deficiency as it is a precursor (60mg of tryptophan gives 1 mg of niacin). Tryptophan also plays an important role in protein synthesis, appetite regulation and mood elevation. Deficiency of the amino acid can be characterized by depression, anxiety, irritability, impatience, impulsiveness, inability to concentrate, weight gain, overeating, carbohydrate cravings, poor dream recall, insomnia, weight loss, and impaired growth in infants and children. Increased intake of tryptophan from dietary sources causes no overt toxicity symptoms

Recommended Dietary Allowance (RDA)

Dietary insufficiency of tryptophan leads to serotonin deficiency, and when coupled with niacin deficient diet may also lead to pellagra. Thus, intake of appropriate quantities of tryptophan as per RDA for children is vitaml for their growth and development.

Food Sources of Tryptophan

Dietary sources of tryptophan include red meat, poultry, eggs, fish, chocolate, oats, dates, milk, yogurt, soybean, cottage cheese, sesame, chickpeas, sunflower seeds, pumpkin seeds, corn, spirulina, peanuts, shellfish, nuts, and bananas.

Top 10 Tryptophan Rich Foods

1. Poultry: All types of poultry are very good sources of tryptophan. Contrary to popular belief, turkey and other poultry meat provide equivalent tryptophan. 4 ounces of chicken or turkey breast provide 350 to 390 mg of tryptophan.

2. Red Meat: Red meat is a very good source of tryptophan, and provides almost similar quantities of  tryptophan as poultry.

3. Shrimp: Shellfish, especially shrimps are packed with proteins especially tryptophan (330 mg/ 4 ounce serving)

4. Fish: A variety of fish like tuna, halibut, salmon, sardines and cod, and scallops can be consumed to meet tryptophan demands (250 and 400 mg/ serving)

5. Egg: Eggs in any form can prove to be an good source of tryptophan.

6. Diary Products: Milk and milk products as an integral part of every diet. One cup low fat milk contains 100mg of tryptophan, and 1 cup low fat yogurt contains 60mg.

7. Nuts and Seeds: Nuts and seeds (110mg tryptophan/ quarter cup) can be consumed as an anytime snack. Pumpkin seeds, sunflower seeds, cashews, almonds, walnuts, and peanuts are excellent sources of the amino acid.

8. Soy and Soy Products: Soybean and its products like protein isolates, tofu, and nuggets can be incorporated in diet as tryptophan sources

9. Legumes: Legumes, beans, split peas and lentils can be used as sources of tryptophan in diet (180 mg per cup).

10. Oats: A popular breakfast for the health conscious, they contain good amounts of tryptophan.

Try to include foods rich in proteins in your children’s diet to ensure tryptophan adequacy rather than resorting to amino acid supplements.

Note: Children, especially ones under 2 yrs are prone to food intolerance and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergies avoid the any food that contains that particular allergen completely.

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