5-hydroxytryptamine, also known as serotonin, is a neurotransmitter used by the brain for communicating with cells of the nervous system. It is synthesized from the essential amino acid tryptophan. Essential amino acids cannot be produced by any of the body's metabolic processes, rather, they must be obtained through diet or supplementation. Tryptophan is readily available in several foods.
Dairy Products
Dairy products are high in both calcium and tryptophan, making them a healthy and nutritious resource. Cow's milk, goat's milk, mozzarella cheese, cottage cheese and yogurt are a few examples of tryptophan-rich dairy foods.
Meat and Eggs
Eggs, chicken and turkey breast are excellent sources of dietary tryptophan. Lamb, shrimp and beef tenderloin are also delicious sources of the amino acid. Fish such as cod, tuna, halibut, salmon, snapper and sardines are other excellent sources of serotonin-producing tryptophan.
Nuts and Seeds
Nuts and seeds are rich in amino-acid containing proteins and are a source of dietary tryptophan. Examples of these include mustard seeds, pumpkin seeds, sesame seeds, sunflower seeds, peanuts, peanut butter, cashews, almonds and walnuts.
Soy Products
Soybeans are an excellent source of tryptophan and products made from soy retain this nutritiously valuable trait. Soy sauce and tofu are among the soy products that serve as excellent dietary sources of tryptophan.
Fruits and Vegetables
Several fruits and vegetables contain tryptophan. Green, leafy vegetables include kale, mustard greens, romaine lettuce, turnip greens, collard greens and Swiss chard. Asparagus, broccoli, cauliflower, crimini mushrooms, kelp, cucumbers, beets, winter squash and bell peppers are among the more colorful vegetable sources of tryptophan.
Legumes and Grains
Legumes are the podded seeds of several vegetable plants commonly consumed by humans. They are a source of vegetable protein and the amino acid tryptophan. Examples include chickpeas, green peas, lentils, kidney beans, black beans and lima beans. Grains such as buckwheat, rye, bulgar wheat, brown rice and barley are also sources of tryptophan.
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