Nutrient Food Sources
Tryptophan
Tryptophan is an amino acid that is used to produce neurotransmitters in the body that are associated with relaxation, sleep and feeling content. It is also converted in the body to niacin, a form of vitamin B3. Vitamin B6 is needed for the conversion of tryptophan into neurotransmitters. A high sugar diet and smoking may also reduce this conversion.
| Food Sources of tryptophan | Amount (mg/100g) |
| Aduki beans | 1.5 |
| Almonds | 3.4 |
| Beef | 4.7 |
| Black beans | 5 |
| Brazil nuts | 3 |
| Brown rice | 1.5 |
| Calf’s liver | 5.8 |
| Cashews | 5.2 |
| Cheddar cheese | 7 |
| Chicken | 5.6 |
| Chickpeas | 1.1 |
| Cod | 4 |
| Cow’s milk | 0.9 |
| Garlic | 1.9 |
| Green peas | 1.1 |
| Halibut | 4.7 |
| Hazelnuts | 4 |
| Kidney beans | 1.3 |
| Lamb | 3.9 |
| Mackerel | 3.9 |
| Mozzarella cheese | 5 |
| Mung beans | 3.8 |
| Mustard powder | 8.5 |
| Oats | 2.6 |
| Peanuts | 5.5 |
| Salmon | 4.5 |
| Sesame seeds | 5.4 |
| Snapper | |
| Soybeans | 2.2 |
| Sunflower seeds | 5 |
| Tofu | 3.8 |
| Turkey | 6.8 |
| Wheat germ | 5.3 |
| Yoghurt | 1.3 |
Source: McCance and Widdowson’s The Composition of Foods (6th Edition)