6 foods rich in tryptophan that will improve your sleep

Turkey definitely has a good reason for getting a bad rap for having a lot of tryptophan. For instance, a 6-ounce meal of ground turkey with 612 mg of tryptophan will have more than twice the recommended amount for a 70 kg (154 lb) male.

Poultry

Each 6-ounce serving of ground turkey supplies 219% of the recommended daily intake (RDI) of tryptophan, which is 4 mg per kilogram of body weight.

Poultry

Warm milk has been a popular bedtime beverage for a long time since many people find that it acts as a light sedative and helps them sleep better. Its tryptophan concentration may be to blame for this effect since tryptophan raises levels of the sleep-involved neurotransmitters serotonin and melatonin.

Milk and dairy products

The amount of tryptophan in an 8-ounce glass of milk is 106 mg (38% RDI). Tryptophan is also found in other dairy products. One ounce of cheddar or hard mozzarella, for instance, contains 155 mg per serving, while a half cup of cottage cheese has 332 mg (or 118% RDI).

Milk and dairy products

Several lists of the healthiest foods include salmon because of its abundance in anti-inflammatory omega-3 fatty acids and essential vitamins. Salmon is a fantastic source of protein and it also has a lot of tryptophan.

Salmon and other kinds of fish

There are a massive 570 mg (203% of the RDI) in a 6-ounce fillet. The good news is that several types of fish offer almost as much tryptophan as salmon, so you won't be far from the front of the line when you order it at your favorite restaurant.

Salmon and other kinds of fish

Not many grains are particularly high in tryptophan since whole grains are thought of as a source of complex carbohydrates rather than protein.

Oatmeal