Foods high in amino acids – 11 Rich Foods With L-arginine!

Essential amino acids are vital for the body. In our article, we give you an overview of the foods that contain these fundamental protein building blocks.

Foods high in amino acids: Food not only serves to satisfy the human sense of hunger but also provides the body with the essential amino acids that are essential to life. Therefore, the choice of food is crucial to ensure that all the required amino acids are getting supplied.

Raw foods, uncooked foods, not only have a considerably higher vitamin content, but also a much higher amino acid content. That’s why eating fresh food is so healthy.

Unfortunately, a considerable part of the daily food is now getting cooked and, therefore, there is much more deficient in vitamins, amino acids, trace elements, and minerals.

Wholemeal bread is so valuable because of its fiber and the micronutrients contained in the rind, but the amino acid content is almost identical to that of white bread. Even vegetarians do not necessarily have to lack amino acids.

Lets us look at the foods with high amino acids here.

 

11 List of Foods High In Amino Acids

Foods high in amino acids: Which foods contain an unusually high number of amino acids? For this purpose, we have compiled essential amino acids and their content in foods in which the content of the most vital amino acids can be getting expected. The data are in %, so they are straightforward to read for foods with high amino acid content.

For example, a 100g rump steak with lean muscle meat without fat contains 22% total protein and in it 1.54 g L-arginine. So if we eat a proper 200g rump steak, we will consume 3.08 g L-arginine amino acids in food.

List of high amino acids in foods are:

 

1. Rump Steak

Rumpsteak is high in amino acids
Foods high in amino acids / Rump steak is high in amino acids. / Image by Richard Eisenmenger from Pixabay

  • Arginine: 1,54
  • Cysteine & methionine: 0,93 %.
  • Glutamine & glutamic acid: 4.13%.
  • Histidine: 0,85%
  • Tryptophan: 0.29%
  • Total protein content: 22,0 %.

 

2. Pork Steak

Pork steak is high in amino acids.
Pork steak is high in amino acids. / Image by RitaE from Pixabay

  • Arginine: 1,52
  • Cysteine & methionine: 1,02 %.
  • Glutamine & glutamic acid: 3,91 %.
  • Histidine: 0,99 %.
  • Tryptophan: 0.30%
  • Total protein content: 22,0 %.

 

3. Ham (Pig)

Ham pig is high in amino acids.
Ham pig is high in amino acids. / Image by Alessandro Squassoni from Pixabay

  • Arginine: 1,2
  • Cysteine & methionine: 0,75 %.
  • Glutamine & glutamic acid: 3,54 %.
  • Histidine: 0,78 %.
  • Tryptophan: 0.23%
  • Total protein content: 18,0 %.

 

4. Sausages

Sausages are high in amino acids.
Sausages are high in amino acids. / Image by Andreas Lischka from Pixabay

  • Arginine: 0,9
  • Cysteine & methionine: 0,56 %.
  • Glutamine & Glutamic acid: – %
  • Histidine: 0,35
  • Tryptophan: 0.13%
  • Total protein content: 13,0 %.

 

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5. Lamb Steak

Lamb steak is high in amino acids
Foods high in amino acids / Lamb steak is high in amino acids. / Image by u_rt5bpvly from Pixabay

  • Arginine: 1,39
  • Cysteine & methionine: 0,7 %.
  • Glutamine & Glutamic acid: 3,05 %.
  • Histidine: 0,60 %.
  • Tryptophan: 0.82%
  • Total protein content: 12,8 %.

 

A related video about “Amino Ammo – 10 Laws Of Muscle-Building”.

When it comes to building muscles, the right amino acids can make all the difference. Learn which aminos can help boost your strength and size at a faster rate!

Video Credit: Bodybuilding.com

 

 

6. Chicken Egg

Chicken egg is high in amino acids
Chicken egg is high in amino acids. / Image by Monika Schröder from Pixabay

  • Arginine: 0,89
  • Cysteine & methionine: 0,76 %.
  • Glutamine & glutamic acid: 1,81 %.
  • Histidine: 0,33 %.
  • Tryptophan: 0.23%
  • Total protein content: 12,9 %.

 

7. Camembert (dry) with 30% fat

Camembert cheese is high in amino acids
Camembert cheese is high in amino acids. / Image by Thorsten Frenzel from Pixabay

  • Arginine: 0,9
  • Cysteine & methionine: 0,8 %.
  • Glutamine & Glutamic acid: 5,18 %.
  • Histidine: 0,78 %.
  • Tryptophan: 0.37%
  • Total protein content: 23,5 %.

 

8. Herring

Herring is high in amino acids
Herring is high in amino acids. / Image by S. Hermann & F. Richter from Pixabay

  • Arginine: 1,18
  • Cysteine & methionine: 0,9 %.
  • Glutamine & glutamic acid: 3,23 %.
  • Histidine: 0,52 %.
  • Tryptophan: 0.21%
  • Total protein content: 18,2

 

9. Walnuts

Walnuts are high in amino acids
Walnuts are high in amino acids. / Image by Pera Detlic from Pixabay

  • Arginine: 2,09
  • Cysteine & methionine: 0,47 %
  • Glutamine & glutamic acid: 3,96 %.
  • Histidine: 0,36 %.
  • Tryptophan: 0.17%
  • Total protein content: 14,4

 

10. Whole Oatmeal

Oatmeal is high in amino acids
Oatmeal is high in amino acids. / Image by Willfried Wende from Pixabay

  • Arginine: 0,87
  • Cysteine & methionine: 0,63 %.
  • Glutamine & glutamic acid: 3,08 %.
  • Histidine: 0,30 %.
  • Tryptophan: 0.19%
  • Total protein content: 12,5 %.

 

Essential amino acids in foods

Aminesors are essential building blocks of proteins. They are building materials of our cells, for hormones and enzymes. They are also crucial for the immune system.

There are amino acids that the body can produce itself, and amino acids cannot be getting created by the body and must be getting fed with food. These are called essential amino acids.

Take here a look at the list of essential amino acids that are necessary for the human organism:

 

Histidine is a semi-essential amino acid.

Histidine can be getting produced as a small amount by the body itself but not in children

It is therefore considered a semi-essential amino acid. Histidine is the starting material for the formation of histamine

It is vital for the immune defense against foreign substances

The hormone histamine regulates gastric acid concentration and is responsible for triggering vomiting.

Histidine is present in the beef fillettuna, and salmonCheesewheat germspeanuts, and soybeans also contain histidine

 

Isoleucine for muscle building.

Isoleucine is involved in muscle building and provides energy in sports.

It is involved in hormone regulationwound healing, and strengthens the immune system.

Foods containing isoleucine are meat and fish, especially beef and wild salmon. Besides, the amino acid is getting contained in walnuts and legumes.

 

Methionine forms essential enzymes.

Methionine is getting used for the formation of crucial enzymes such as adrenaline and other amino acids.

Furthermore, methionine is part of L-carnitine.

Green vegetables and fish contain a lot of methionine. Also, the amino acid is getting found in beefpoultrysesamesoybeans, and Brazil nuts.

 

Valin promotes the release of insulin.

Valin encourages the release of insulin and growth hormone.

It fulfills crucial tasks as a building substance for messenger substances in the central nervous system

Foods containing valine are cerealswalnutscocoa, and eggsBeefpoultry, and salmon are also rich in valine.

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Leucine regulates blood sugar levels.

Leucine controls the insulin release of the pancreas and thus regulates blood sugar levels.

It also acts on the growth hormone somatotropin. In children and adolescents is the length growth controlled. In adults, the ratio of muscle mass and body fat percentage.

Rich in leucine is wheat germmilletcorn, and oats. The substance is also getting found in legumeswalnutstuna, and beef fillet.

 

Tryptophan is essential for metabolism.

Tryptophan is a building block of the happiness hormone serotonin and the sleep hormone melatonin.

It performs crucial functions in metabolism and promotes blood clotting and wound healing.

The amino acid tryptophan is in nuts and legumes, especially cashew nuts and peasChocolatecocoa powder, and bananas also contain a lot of tryptophan

Fishmeat, and dairy products are also available with tryptophan-rich foods.

 

Lysine builds up proteins.

Lysine is getting used for protein build-up.

It promotes the production of L-carnitine, which is significantly involved in fat burning

Lysine also helps calcium formation into bones and teeth—especially those who have osteoporosis benefit from lysine-content food.

Many animal foods contain a lot of lysines. It applies in particular to poultry, eggspork, and salmonLentils and dried peas are also lysines.

 

Phenylalanine for growth.

Phenylalanine is involved in the formation of essential proteins and hormones.

These have an impact on growthblood pressure, and physical performance.

The amino acid is present in almost all protein-rich foods. It is mainly found in soybeanspumpkin seeds, and walnuts, as well as in poultrysalmon, and pork.

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Formation of antibodies with Threonine.

Threonine is vital for the formation of antibodies and many proteins.

It is part of collagen, which in turn is essential for connective tissuetendons, and ligaments as well as bones and teeth.

You will find threonine in meat and fish, especially salmonpoultry, and beef. Besides, eggssoybeansnuts, and peas are full of threonine.

 

 

Conclusion:

Foods high in amino acids are generally those with high protein content.

If you want to target individual amino acids, this is relatively difficult via only foods. Because foods always contain a whole complex of interconnected amino acids.

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Free amino acids in their pure form can only be getting obtained through sports nutrition or dietary supplements. Nevertheless, there are individual foods that are relatively rich in certain amino acids.

Foods with a lot of L-arginine are nuts, food with a lot of BCAA are chicken, and food with a lot of tryptophan is milk.

Feel free to share this article about “foods high in amino acids” with someone who likes to do sport, has an interest in healthy living, nutrition, and foods.

 

References:

Food Composition and Nutrition Tables – by Siegfried W. Souci (Author), W Fachmann (Author), Heinrich Kraut (Author)

Food Products as Sources of Protein and Amino Acids – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315330/

Essential amino acids – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4897092/

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