We know that the neurotransmitter Acetylcholine is important in order to dream. So we should look into what might increase the level of this neurotransmitter. It is made out of Choline and coenzyme A (Vitamin B-5). The B-vitamin DMAE is also helpful here.

Choline

• Brewer's Yeast
• Cabbage
• Calves' liver
• Cauliflower
• Caviar
• Eggs
• Garbanzo beans (chickpeas)
• Green beans
• Lentils
• Liver
• Organ and lean meats
• Peanuts
• Rice
• Soybeans
• Soy lecithin
• Split peas
• Wheat germ
• Legumes
• Muscle meats
• Milk
• Whole grain cereals
• Found in all animal and plant products.

Vitamin B-5

• Beef liver 3 oz. (4.8 mg.)
• Chicken liver 3 oz. (4.6 mg.)
• Beef kidney 3 oz. (2.6 mg.)
• Turkey, dark 3 oz. (1.1 mg.)
• Brewer's yeast 1 T. (1.0 mg.)
• Peas 1/4 cup (1.0 mg.)
• Peanuts 1/4 cup (1.0 mg.)
• Chicken, dark 3 oz. (0.9 mg.)
• Egg, hard cooked 1 large (0.9 mg.)
• Rice brown. cooked 1 cup (0.9 mg.)
• Sweet corn 1 med ear (0.8 mg.)
• Beef, lean 3 oz. (0.7 mg.)
• Potato, sweet 1 med (0.7 mg.)
• Cashews 1/4 cup (0.6 mg.)
• Blue cheese
• Corn
• Lentils
• Liver
• Lobster
• Meats, all kinds
• Peas
• Soybeans
• Sunflower seeds
• Wheat germ
• Whole grain products

DMAE

• Sardines
• other cold water fish

Vitamin B-12

• Beef liver 3 oz. (94 mcg.)
• Clams 3 oz. (59 mcg.)
• Salmon steak 3 oz. (3.0 mcg.)
• Lamb 3 oz. (2.6 mcg.)
• Lobster 3 oz. (2.5 mcg.)
• Beef 3 oz. 2.1 mcg.)
• Tuna, canned 3 oz. (1.3 mcg.)
• Cheese 3 oz. (0.9 mcg.)
• Milk 8 oz. (0.9 mcg.)
• Halibut 3 oz. (0.8 mcg.)
• Egg 1 large (0.6 mcg.)
• Chicken 3 oz. (0.3 mcg.)
• Brewer's yeast 2 T. (2.0 mcg.)
• Flounder
• Herring
• Kidney
• Liver
• Liverwurst
• Mackerel
• Milk products
• Sardines
• Snapper
• Vitamin B-12 is not found in vegetables

Vitamin B-6

• 100% bran cereal 1 cup (2.1 mg.)
• 40% bran flakes cereal 1 cup (0.80 mg.)
• Pork loin chop broiled 3 oz. (0.78 mg.)
• Watermelon 1 slice (0.69 mg.)
• Banana 1 med. (0.66 mg.)
• Salmon, raw 3 oz. (0.63 mg.)
• Avocado 1 med (0.56 mg.)
• Chicken, light meat without skin 3 oz. (0.51 mg.)
• Turkey, light meat without skin 3 oz. (0.48 mg.)
• Beef liver 3 oz. (0.47 mg.)
• Tomato juice 1 cup (0.47 mg.)
• Trout - rainbow or steelhead, raw 3 oz. (0,45 mg.)
• Sunflower seeds 1/4 cup (0.45 mg.)
• Brewer's yeast
• Carrots
• Flour, whole-wheat
• Hazelnuts (filberts)
• Lentils
• Rice
• Shrimp
• Soybeans
• Tuna
• Wheat germ

Vitamin B-9

• Chicken liver 3 oz. (645 mcg.)
• Brewer's yeast 1 T. (313 mcg.)
• Orange juice 1 cup (135 mcg.)
• Beef liver 3 oz. (123 mcg.)
• Black-eyed peas 1/2 cup (100 mcg.)
• Romaine lettuce 1 cup (100 mcg.)
• Cantaloupe 1/2 medium (80 mcg.)
• Egg yolk 1 medium (75 mcg.)
• Beets 1/2 cup (67 mcg.)
• Wheat bran 1 oz. (61 mcg.)
• Broccoli 1/2 cup (36 mcg.)
• Brussels sprouts 4 (39 mcg.)
• Barley
• Beans
• Calves' liver
• Endive
• Fruits
• Garbanzo beans (chickpeas)
• Green, leafy vegetables
• Lentils
• Oranges
• Rice
• Soybeans
• Sprouts

Vitamin B-3

• Beef liver 3 oz. (14 mg.)
• Tuna, canned 3 oz. (11 mg.)
• Chicken, light 3 oz. (10 mg.)
• Beef kidney 3 oz. (9 mg.)
• Swordfish 3 oz. (8.5 mg.)
• Salmon steak 3 oz. (8 mg.)
• Halibut 3 oz. (7 mg.)
• Peanuts 1/4 cup (6 mg.)
• Beef 3 oz. (3.9 mg.)
• Brewer's yeast 1 T. (3 mg.)
• Chicken liver 3 oz. (3.8 mg.)
• Cod 3 oz. (2.5 mg.)
• Brown rice 1/4 cup (2.5 mg.)
• Sunflower seeds 1/4 cup (2.4 mg.)
• Pork
• Turkey
• Veal

Vitamin C

• Orange juice, freshly squeezed 1 cup (124 mg)
• Grapefruit juice, fresh 1 cup (94 mg)
• Papaya 1/4 med (94 mg)
• Guava 1/2 (83 mg)
• Kiwi fruit 1 med (75 mg)
• Orange 1 (70 mg)
• Brussels sprouts, raw 4 (65 mg)
• Green peppers, raw, chopped 1/2 cup (64 mg)
• Cantaloupe 1/4 (56 mg)
• Watermelon 1/16 (47 mg)
• Tomato juice 1 cup (45 mg)
• Strawberries 1/2 cup (42 mg)
• Broccoli, raw, chopped 1/2 cup (41 mg)
• Grapefruit 1/2 (39 mg)
• Black currants
• Brussels sprouts
• Cabbage
• Collards
• Kale
• Lemons
• Mangos
• Potatoes
• Rose hips
• Spinach
• Sweet and hot peppers
• Tangerines
• Watercress

Melatonin

• Oats
• Sweet corn
• Rice
• Ginger
• Tomatoes
• Bananas
• Barley
• St John's Wort

Tryptophan

• Soy beans & Tofu
• Cottage cheese
• Chicken liver
• Pumpkin seeds
• Turkey
• Chicken
• Watermelon seeds
• Almonds
• Peanuts
• Brewer's yeast
• Milk, ice cream & yogurt

Zinc

• Beef, lean
• Chicken heart
• Egg yolk
• Fish
• Herring
• Lamb
• Maple syrup
• Milk
• Molasses, black-strap
• Oysters
• Pork
• Sesame seeds
• Soybeans
• Sunflower seeds
• Turkey
• Wheat bran
• Wheat germ
• Whole-grain products
• Yeast

Phenylalanine

• Salmon
• Tuna
• Chicken,
• Skim milk
• Low-fat Cheese
• Yogurt
• Lean Beef
• Chocolate
• Almonds
• Pineapple
• Peanuts
• Carrot
• Banana
• Avocado
• Baked Beans
• Spinach
• Tomato
• Egg
• Herring
• Apple

Tyrosine

• Salmon
• Tuna
• Yogurt
• Lean Beef
• Almonds
• Apples
• Peanuts
• Cherries
• Figs
• Watermelon
• Strawberries
• Peppers
• Cucumber
• Milk
• Leek
• Egg
• Baked Beans
• Banana
• Apriccot
• Asparagus
• Beef
• Chicken
• Carrot
• Watercress
• Cheese
• Chocolate
• Avocado