You may already be aware that a large number of health problems – such as arthritis and joint pain, cancer, Alzheimer’s, diabetes, heart disease and even acne – are linked to inflammation. To combat the condition, a team of researchers who specialize in aging say that there is a special ingredient that can be the key to your diet, while working in the gut to promote long-term healthy organ function.
When you think of tryptophan, you probably know it as the chemical that makes you tired after eating Thanksgiving turkey. While conventional wisdom may suggest that this is the case, tryptophan has other powerful effects on your body that may be a little more desirable.
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It is according to Sadanand Fulzele, PhD and Carlos Isales, MD (via SciTechDaily), a researcher at the Medical College of Georgia at Augusta University. From their latest study with mice, the couple has discovered that a diet low in tryptophan can cause lower than necessary levels of intestinal bacteria that support immunity and lead to the production of chemicals that benefit the body. These include seratonin, which helps promote feelings of happiness, and melatonin, a hormone that supports sleep.
Isales added that researchers believe that tryptophan also “produces metabolites that affect every organ function.” It is worth mentioning that a new report indicates reduced organ function is a significant part of what causes reduced health as we age. (See This is the exact age at which your metabolism begins to slow down, says a new study.) Given this, the results of the current study may indicate that healthy tryptophan levels are beneficial to overall life expectancy.
Another finding made by the researchers was that lower levels of tryptophan in the mice’s intestines also correlated with an increase in the types of bacteria associated with the gut and overall body inflammation.
But the two doctors say that this is not their recommendation to immediately increase your turkey intake. “[..E]Even if you eat more tryptophan, “said Isales,” you may not use it properly. “So, the team’s research continues as they aim to identify a mixture of acids and chemicals from foods that would really be optimal for the body.
In the meantime, if you are just curious about which common foods contain tryptophan, here are some:
Milk
WebMD reports that whole cow’s milk is a source of high tryptophan levels. Alternative sources suggest that other dairy products, such as yogurt with low sugar content, deliver tryptophan as well. (Not so for dairy these days? Find out how to get some of its benefits elsewhere in popular foods with more calcium than a glass of milk.)
Chicken and green leaves
Chicken and green vegetables, like watercress, are two foods that are high in tryptophan, according to The Medical Committee for Responsible Medicine. (WebMD suggests dark chicken chicken has slightly more tryptophan than light meat, but the opposite is true for turkey.)
RELATED: Secret Side Effects of Eating Rotisserie Chicken, says Science
Egg
Healthline says that eggs can help increase the body’s tryptophan levels, but you need the yolks for the best boost.
(Some eggs also support your immunity by giving a lot of vitamin D-read about One Major Effect of Eating Free-Range Eggs, Science says.)
Seeds and nuts
In particular pumpkin seeds, sunflower seeds, and peanuts are more herbal sources of tryptophan.
RELATED: A Big Effect of Eating Cashews, says Science
Oats
A cup of boiled oatmeal is said to deliver about 150 milligrams of tryptophan. That’s about a fifth of what you get from milk and about a third of what turkey provides … but nice to know that the morning oats you love provide such great benefits. (Find even more of them in the Secret Effects of Eating Oatmeal, says Science.)
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