L-arginine is an amino acid that helps to improve blood flow in the body. Proteins that we take from food are digested in the form of amino acid and absorbed by the body. Proteins are the building blocks of our body because it helps in cell formation. Your body makes amino acids itself, but some essential amino acids should come from food. L-arginine is a semi-essential amino acid. The body produces it during child growth but not in adults. Thus, L-arginine rich foods can increase the level of this amino acid in the body. This amino acid can help in weight loss in adults.
L-arginine rich foods can help in the synthesis of Nitric oxide. Nitric oxide relaxes and widens blood vessels. It increases the capability to work out more. L-arginine benefits include improved blood flow, improved cardiovascular health and weight loss. L-arginine foods and supplements increases fat metabolism. You should take arginine supplements under expert supervision. It may have some side effects.
In this article, we are going to explain what L-arginine rich foods are. It will also include benefits, dosage and side effects of L-arginine foods.
L-arginine is a naturally produced semi-essential amino acid. Amino acids are building blocks of protein and thus are of great significance for the body. It improves cardiovascular health, increases blood flow and boosts immunity. Though our body produces L-arginine, but in some cases its supplement is necessary.
Many researches show that L-arginine helps in weight loss and reducing waist circumference. Apart, form those L-arginine benefits in heart disease, angina, and erectile dysfunction. L-arginine supplements helps in bodybuilding, healing wounds, and repairing tissue.
A point to remember: L-arginine is necessary for optimal health of our body. L-arginine supplements should be used under proper medical supervision for greatest benefits..- HERA
Arginine rich foods are high protein foods. Arginine foods are safe and healthy in comparison to arginine supplements. If you are taking some medication then you should avoid arginine rich foods.
These foods are rich in Arginine
Red Meat is a complete source of protein. It contains all required amino acids including arginine.
Beef is rich in protein. 450 grams of cooked beef contains 4.131 grams of arginine.
One turkey breast contains 16.207 grams of arginine. Turkey is a good source of protein, vitamin B and omega-3 fatty acids.
Chicken is a good source of getting protein. One chicken breast contains almost 9 grams of arginine. It is the third most arginine rich food.
Those who are vegan or vegetarian must include legumes in their diet. It includes soybean, lentils and chickpeas.
One cup of soybeans has 4.6 grams of arginine. Soybeans are great source of the minerals potassium and magnesium.
Lentils used in daily diet are arginine rich food. There is about 1.3 grams of arginine in one cup of cooked lentil. A cup of lentil gives 63 percent of your daily dietary fibre need.
Chickpeas are a great source of protein for vegans. One cup of cooked chickpeas has 1.3 grams of arginine. It contains 14.5 grams of protein and 12.5 grams of fibre.
Nuts and seeds a healthy source of protein and arginine rich foods. Walnuts, hazelnuts, pecans, peanuts, almonds and Brazil nuts are arginine rich foods. Seeds of pumpkin, sesame and sunflower are high arginine rich foods. Peanuts have 4.6 grams and pumpkin seeds have 7 grams of arginine.
You can get arginine from dairy products such as cheese, and yogurt. There are about 0.2 grams arginine in one cup of milk.
Seaweed and spinach are on the arginine rich food list too. You should include in your diet for getting your daily dose of arginine
Seafood is an excellent source of L-arginine. Shrimps, crabs, lobsters, tuna, and cod are L-arginine rich foods in the list.
The standard dosage is 2 to 3 grams three times a day, while lower and higher doses are also used. Athletes and those who want to reduce weight are recommended to take 15 to 30 grams of arginine daily. High doses help promote the release of HGH and development of muscles.
Hera pro Tip: If you are already suffering from gastrointestinal problems, then you should avoid L-arginine rich foods. It can make the symptoms worse.- HERA
Lysine is also an amino acid that counteracts arginine. Maintaining a balance between Arginine and Lysine supplements is necessary. If you suffer from cold sores and using lysine supplements then you should avoid L-arginine. According to some research, taking an equal amount of L-arginine and Lysine is beneficial to reduce stress and stress hormone cortisol. L-arginine and L-lysine are both needed for good health. Their combined effects are desirable in some situations, such as increasing growth hormone levels or strengthening your bones.
Many adults can produce enough arginine to meet their body needs. But athletes or someone who wants to lose weight should take L-arginine rich foods. Arginine is found in a variety of foods, including legumes, nuts, and meats. In special cases L-arginine supplement should be taken under expert’s recommendation.