In protein-rich foods, arginine (symbol Arg or R) appears as an amino acid that aids in biosynthesis. These products include poultry, fish, red meat, whole grains, legumes, and dairy foods.
The effect of this amino acid is to help dilate blood vessels, improve the cardiovascular system. Therefore, it is suitable for people with heart failure or cardiovascular disease. It also has a good effect on improving nephritis and supporting after kidney transplant.
To supplement this substance, you may eat or drink l-arginine foods. Here is a list of some high foods in this protein biosynthesis amino acid. Follow this article to balance its content in each meal.
All types of meat are rich in protein sources, so they also contain a lot of arginines. In which, white meat has the highest amount of this amino acid.
A piece of turkey breast contains about 16.2 grams of Arg, while regular chicken breast has 3.6 grams. Chicken thigh with full skin provides even more of it.
Chicken is the third-largest source of this amino acid. Besides, this type of meat also has many health benefits because of its rich protein, low fat, and is suitable for people with diabetes.
In addition to chicken, this substance in other meats is also high. The most typical ones are beef, pork, and turkey (dark meat).
In 100g of beef steak, there is 24g of protein with 2.29mg of Arg. The value of this amino acid also ranges from 6.1% crude protein in the brain to 6.7% in the heart and 3.5% in muscle. After roasting, the ability to retain this substance is considered 94 to 107%.
In 100g of pork chops, the arginine content is 14g. It is also the leanest part of the pig, so it is low in fat. As for the turkey, 100g of dark roast meat contains 1,561g of compounds, and when the bones are removed, it's 1,487g.
Although red meat contains high levels of this amino acid, you should also consume it twice a week. People with heart disease or high levels of fats in blood should reduce red meat once a week.
Similar to meat, fish is also a good source of l-arginine. Using fish will help you reduce the amount of saturated fat and sodium in red meat.
100g of tuna contains 1.67mg of this amino acid. Meanwhile, salmon ranges from 1,094g to 1,655g per 100g. However, salmon is often the best choice because it's low in mercury and packed with nutrients.
Besides, salmon still retains many nutrients inside even though processed and canned. They are also a source of Omega 3 and help balance nutrients in the body.
During the Roman Empire, Lupini beans were cultivated throughout the country. It is a popular ingredient in Portugal, Greece, Italy, and Brazil. In Lebanon, Jordan, Syria, Israel, and Palestine, Lupini beans are salted and chilled, called termos, and served as an appetizer or snack.
The beans are called a superfood because of their rich source of nutrients. They are high protein, fiber, antioxidants, low starch, and gluten-free. Besides, these beans have the highest content of Arg, with 3.65g per 100g.
Lupini beans have three different varieties: white, green, and yellow lupines. They can be powdered and added to dishes to increase nutrients.
Another popular bean is peas. The amount of arginine in peas is lower than in soybeans. However, it has quite high nutrients compared to other beans. In 100g of shelled peas, there is about 744 mg of this amino acid.
Peas also contain many minerals such as potassium (Kali) and magnesium (Mg), good for cardiovascular diseases. You can use them in soups and stews along with meats and other vegetables.
Oats are a common food for people who want to lose weight. Their taste is often bland and difficult to eat; however, it is very good.
The l-arginine content in one cup of uncooked oats may reach 1.8mg. Besides, they help lower cholesterol levels and improve the balance of gut bacteria, thanks to high fiber content.
Made from soybeans, it's no surprise that tofu is also high in arginine. One cup of green soybeans contains 1.7mg of this substance. In tofu, it ranges from 0.542g to 3.19g, depending on how it is processed.
This substance will gradually disappear when the tofu is salted and fermented and is highest when fried and freeze-dried. However, this is a favorite dish of vegetarians and vegans because they contain a lot of good protein for the body. Therefore, preparing them is also more diverse, with many accompanying vegetables.
One downside of this food is that some proteins are difficult to digest. Therefore, eating a lot of tofu will lead to excess uric acid and concerns about phytoestrogens in soy. The beans are also genetically modified before making tofu.
Nuts And Seeds
Nuts and Seeds are often used as snacks for seasoning or drying. They are also used in some dishes and drinks to enhance flavor and increase nutrients.
As for seeds, pumpkin is the richest source of arginine. Then there are sesame seeds, pine nuts, and melon seeds, although they are rarely eaten as snacks. These seeds also provide fiber and vitamins for us.
As for nuts, walnuts are the top choice for this amino acid, followed by almonds. Both are good for the brain, support preventing cardiovascular diseases, against cancers, and prevent inflammation.
According to Nutrition Data, the amount of Arg in 100 grams of nuts will be based on processing, expressed as follows:
These l-arginine foods are all good for you. Not only do they provide essential protein and amino acids, but they also help supplement other nutrients such as vitamins and minerals. These compounds also support important bodily functions.
Each person will have a different ability to absorb nutrients and different health conditions. Therefore, you should consider before using too much of any one type of food in your meal.
Thank you for reading this article, and we hope you enjoy it!