Coming from the family of amino-acids, glutamine is an organic compound that is manufactured within the human body and plays a significant role in key chemical processes taking place in the body like derivation of proteins and production of ammonium in kidneys. It supplies energy to each and every cell in the body and is responsible for circulation of nitrogen throughout the body which leads to a healthy heart and brain function. Having optimum levels of glutamine in the body means sound digestive health. This is because it prevents the breakdown of epitheleal tissue in the gut which is a cause of many digestive issues, one of them being Leaky Gut Syndrome.
Typically a healthy individual does not encounter glutamine deficiency. It’s only when a person starts following a rigorous workout schedule, is stricken with severe illness or injury or is recuperating from a surgery that he is required to gain this amino acid from food sources. Addition of foods fortified with glutamine in the diet of sick persons is known to boost immunity and hastens recovery. And when it comes to foods that are naturally rich in this amino acid there’s a long list as glutamine is found to be present in almost all food items having a high protein content.
Let’s Have A Look At Our List Of Foods Rich In Glutamine
Meat and Poultry
Apart from being the richest source of protein, meat is also the most potent source of the amino acid glutamine. Including meat, eggs and chicken in one’s diet during a stringent workout regimen, sickness or injury will ensure that body’s increased requirement of glutamine is constantly met with.
Besides being high in heart healthy good fats, fish and all kinds of sea food are also found to be the richest in glutamine. The glutamine content in salt water fish is a little higher than freshwater fish.
Milk, cheese and curd are all densely packed with glutamine and hence are the primary sources of glutamine for the vegetarian population. Of all the milk products, cheese is particularly high in glutamine. One cup of cottage cheese contains 6 grams of glutamine. Also, milk products having a high fat content tend to have lower glutamine reserves when compared to low fat milk products.
Another way to up your intake of glutamine is by incorporating mushrooms in your diet. Mushrooms especially shitake mushroom which is a powerhouse of nutrients are loaded with the amino acid glutamine.
Peas, beans and all types of lentils abound with glutamine and are therefore a crucial source of the amino acid for vegetarians. A diet rich in beans like soy beans, kidney beans and garbanzo beans provides the essential amounts of glutamine needed during phases of recovery and prolonged physical exertion.
Nuts And Seeds
Consuming the healthful hemp seeds, chia seeds, sesame seeds, sunflower seeds and nuts like almonds, pistachios and walnuts is a good way to boost glutamine levels in the body. A cup full of almonds provides about 8 grams of glutamine.
Certain vegetables like red cabbage, beetroot and spinach also provide significant amounts of glutamine. And to maximize the absorption of this vital amino acid it’s recommended to consume these vegetables raw either by including them in salads or by juicing them. In some countries people consume these vegetables by fermenting them which again increases the amount of the amino acid that gets absorbed by the body.