Arginine is an essential amino acid for children and is also required by adults, especially when they’re sick. Arginine assists in building proteins and increases the release of growth hormone. Arginine also relaxes blood vessels and reduces blood pressure. Several foods contain high amounts of arginine, and should be included in your meal plan. Read on to know more about the top
15 Foods That Are Rich In Arginine:
Turkey breast contains the highest amount of arginine. A single cooked turkey breast contains 16 grams of arginine. In addition to being an excellent source of protein, turkey breast possesses a high concentration of other key nutrients, such as omega-3 fatty acids and B vitamins.
Pork loin is the second-best source of arginine, with 14 grams of this nutrient per rib. Additionally, it is among the leanest pork cuts, which makes it low in saturated fats. You may add flavor to pork loin by using a marinade.
Soy is another excellent food source of arginine. A 200-calorie serving of soy protein isolate contains more than 4 grams of arginine. A 100-gram serving of tofu contains around 600 mg of arginine as well.
Lentils are also good food sources of arginine. Lentils, such as nut butters, lima beans, sunflower seeds, kidney beans, peanuts, and peas, contain a considerably high amount of arginine, apart from being excellent protein sources.
Meats that possess a high biological value are the best protein sources and contain all essential amino acids, which include arginine. However, you need to keep your red meat intake in check, owing to the fact that it increases your chances of cardiovascular disease and obesity. Also, high amounts of red meat place great stress on the kidneys and liver.
Whole grains are also good food sources of arginine. Pastas and breads, prepared from whole grain flour, contain high amounts of arginine. Whole wheat contains the highest amount of arginine among other grains. A 100-gram serving of whole wheat provides you with around 650 mg of arginine.
Eggs are an excellent protein source, consumed by most fitness enthusiasts. It is also a very good source of arginine. It is important to note that egg whites contain less arginine than egg yolks. A 100-gram serving of egg yolks comprises around 1.1 g of arginine, while the same amount of egg whites contains 650 mg of arginine.
Pumpkin seeds are also loaded with protein and arginine. A cup of pumpkin seeds contains around 7 grams of arginine. Additionally, they are good sources of zinc and iron, which are essential minerals. You may use pumpkin seeds as a crunchy salad topping.
Peanuts are also very good sources of arginine. A single cup of peanuts provides you with around 4.6 grams of arginine. However, it is advisable that you do not consume a full cup of nuts in one sitting. Instead, spread it out over few servings throughout the week, due to their high fat content. Peanuts are also packed with niacin and folate.
Spinach is also a good food source of protein and arginine. A 100-gram serving of frozen spinach provides you with nearly 3.3 grams of arginine.
Some beverages, such as cocoa, beer, wine, and black tea, also provide you with a considerable amount of arginine. However, they should be consumed in moderation due to their high caffeine content.
Spirulina is a blueish – green algae that grows mostly in the sea. It is often used to enhance the nutritive value of smoothies. A single cup of spirulina provides you with around 4.6 grams of arginine, along with high concentrations of niacin, potassium, iron, and calcium.
Chickpeas, also known as garbanzo beans, are good sources of fiber and protein. They are especially good for vegetarians. A single cup of chickpeas provides you with 14.5 grams of protein, 1.3 grams of arginine, and around 12 grams of fiber. To meet your arginine requirements, use chickpeas to prepare curry or have a generous serving of hummus.
Dairy products, such as cheese, milk, and yogurt, are also good sources of protein and arginine. A cup of milk provides you with around 0.2 grams of arginine, while 4 ounces of cheddar cheese contains 0.25 grams of this key nutrient.
Some fruits also contain a considerably high amount of arginine. Fruits comprise vitamins, minerals, and antioxidants, and arginine, which are essential for the human body. Fruits that contain a considerable amount of arginine include grapefruit, kiwi, grapes, strawberry, watermelon, and avocado. You should try drinking at least one glass of fresh fruit juice daily.