In the body, tryptophan is converted into 5-hydroxytryptophan, which is converted into serotonin. The body cannot naturally produce this amino acid; therefore, it must be a part of the diet. Tryptophan is a component of many animal and plant proteins. Food sources of tryptophan are dairy products, beef, poultry, rice, fish, soybeans and peanuts.
Vitamin C (Ascorbic Acid)
The best food sources of vitamin C include all citrus fruits (oranges, grapefruit, lemons and tangerines), strawberries, tomatoes, broccoli, Brussels sprouts, peppers and cantaloupe. Vitamin C is a "fragile" vitamin and can be easily destroyed by cooking or exposure to oxygen.
Vitamin C is a cofactor or helper in the metabolism of some amino acids and hormones. It is a co-factor in the synthesis of collagen and helps support newly forming collagen. Vitamin C supports cardiovascular health and the immune system. Some of Vitamin C’s benefits appear to be due to its antioxidant properties. Vitamin C also plays a role in maintaining healthy connective tissues, including collagen.
Vitamin C is necessary for humans as humans are incapable of producing vitamin C in their bodies. Vitamin C is known for its antioxidant properties. Since it is water-soluble, vitamin C is flushed from the body each day. As humans may not always eat foods containing an adequate amount of vitamin C, taking a supplement can help in supplementing diet.
Foods rich in potassium include fresh vegetables and fruits, such as bananas, oranges, cantaloupe, avocado, raw spinach, cabbage and celery. Potassium is an essential mineral that helps to keep fluid balance. It also plays a role in a wide variety of biochemical and physiological processes. It supports nerve and muscles health.
Milk is a good source of calcium. Other foods rich in calcium include vegetables, such as collard greens, Chinese cabbage, mustard greens, broccoli, bok choy and tofu. Calcium is an essential mineral with a wide range of biological roles. The skeleton has a structural requisite and acts as a storehouse for calcium. Apart from being a major component of bones and teeth, calcium helps to maintain healthy muscle and nerve health. Sufficient calcium is necessary for maintaining bone density, healthy bones and teeth.
Foods rich in magnesium include unpolished grains, nuts and green vegetables. Green, leafy vegetables are rich sources of magnesium because of their chlorophyll content. Meats, starches, dairy products, refined and processed foods contain low amounts of magnesium. Magnesium helps the body to build healthy bones and teeth, and to maintain healthy muscle. It works together with calcium and vitamin D to help keep bones strong.
Vitamin B3 is a water-soluble vitamin and it is found in dairy products, poultry, fish, lean meats, nuts, eggs, legumes, and enriched breads and cereals. Vitamin B3 helps in the conversion of food to energy.
Poultry, fish, whole grains and bananas are the main dietary sources of vitamin B6. Vitamin B6 aids in the conversion of glycogen to glucose for energy in muscle. Vitamin B6 helps support cardiovascular health.
Vitamin B2 is found in liver, dairy products, dark green vegetables and some types of seafood. Vitamin B2 serves as a co-enzyme, working with other B vitamins. It supports red blood cell and plays a role in turning food into energy. Vitamin B2 is water-soluble and must be replenished daily.
Manganese is a mineral found in large quantities in both plant and animal matter. Dietary sources of manganese include whole grains, nuts, leafy vegetables and teas. Manganese is concentrated in the bran of grains, which is often removed during processing. Only trace amounts of this element can be found in human tissue. Manganese is predominantly stored in the bones, liver, kidney and pancreas. It aids in the formation of connective tissue and maintenance of bones. It plays a role in supporting fat and carbohydrate metabolism. Refined grains provide half the amount of manganese as whole grains.
Regular sunlight exposure is the main way that most humans get their vitamin D3. Food sources of vitamin D3 include vitamin D3 -fortified milk, cod liver oil and fatty fish, such as salmon. Small amounts of vitamin D3 are found in egg yolks and liver. Vitamin D3 helps in the absorption of calcium and phosphorus, and supports calcium absorption and storage. Vitamin D3 works with calcium to support bone health.