When you look at the Nutrition Facts label on a food package, you can get a lot of information about that food: how many calories are in a serving, for example, as well as the total grams of fat and milligrams of sodium.
But what food etiquette No telling you is information about the amino acids in that food. Therefore, you may have no idea whether you are eating foods rich in lysine or not. And yes, you do need lysine in your diet.
What is lysine?
“Lysine is one of the essential amino acids and we must consume it in our diet, since our body cannot produce it,” he explains. Angel Planells, MS, RDN, a registered dietitian nutritionist in Seattle and a spokesperson for the Academy of Nutrition and Dietetics.
As one of the nine essential amino acids, lysine is necessary for the process your body uses to make proteins to help with certain functions. (The other eight essential amino acids are histidine, isoleucine, leucine, methionine, phenylalanine, threonine, tryptophan, and valine).
For example, lysine plays a role in hormone production, says Planells. “So fighting infections, getting enough sleep, the ability to digest and more. If we don’t supply lysine and other amino acids, our body can’t function optimally,” he says.
The good news is that it’s not hard to find foods that contain lysine.
“If you’re eating certain proteins like dairy, chicken, or fish, or something like that, you’re going to have lysine,” he says. Kara Burnstine, MS, RD, LDN, CDCES, a registered dietitian and nutrition educator with the Pritikin Longevity Center and Spa. “Fruit and vegetables also contain lysine.”
Therefore, if you eat a fairly well-balanced diet, you are likely to be getting an adequate amount of lysine in your diet. “But if your diet is really poor, and it’s all processed foods and nothing really whole grain, you’re going to be missing a lot of things besides lysine,” says Burnstine.
Foods rich in lysine
Here is a list of foods rich in lysine.
Salmon
Salmon is often recommended as one of the fatty fish that you should eat once or twice a week to get a dose of healthy omega-3 acids. Salmon is also rich in lysine.
Chicken
Chicken can be another good source of lysine, especially since it’s a lean source of protein.
Turkey
Speaking of poultry, which is a good source of lean protein and lysine, don’t forget to Turkey!
Beef
Beef can be high in fat, which can pose a risk to your health, so you may want to consider lower-fat versions such as “lean” or “extra lean” cuts.
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sardines
Remember those omega-3 acids that you can find in Salmon? You can also get them from sardines, and that will help reduce your risk of heart disease. But that is not all. Sardines are another good source of lysine.
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Cod
This mild-tasting fish also contains omega-3 fatty acids, as well as vitamins such as Vitamin A, vitamin Dvitamin E and vitamins B-12 and B-6.
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Yogurt
the American Cancer Society (ACS) suggests sticking with low-fat or fat-free dairy options, and there are seemingly countless iterations of low-fat yogurt on the market to choose from.
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Cheese
If you are a cheese lover, you will be glad to know that cheese contains lysine. Again though, you may want to consider the fat content. A suggestion from the ACS: opt for light or fat-free cream cheeseinstead of the full version.
Butter
Butter contains nutrients like lysine, but it is high in fat, so you may want to be judicious when justifying butter as a source of lysine in your diet.
Milk
Low-fat or fat-free (skim) milk can be a good way to get some calcium and protein into your body, and some lysine.
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Related: 21 delicious ways to enjoy quinoa
Eggs
Research tells us that protein is a major component of eggs, so it makes sense that eggs are a good source of amino acids like lysine. In fact, you can get lysine from just one of the individual egg components, although the largest amount appears to be contained in the yolk.
quinoa
Vegetarians, rejoice. Quinoa is a plant-based protein source that is hearty and tasty.and contains lysine, which most grains do notaccording to the Academy of Nutrition and Dietetics.
tofu
Tofu, which is made from soybean curd, is another good source of lysine for people trying to avoid meat or other animal products. It is a good source of iron, calcium and protein.
Related: 20 Filling, High-Protein Snacks To Help You Lose Weight And Stay Energized
legumes
Peas, beans, and lentils are a great way to add lysine to your diet.
tempeh
Soy strikes again! Tempeh is a product made from fermented soybeans that originated in Indonesia. It also has a high fiber content. It usually comes in pie form and can be substituted for meat in a variety of dishes.
dried apricots
dried apricots they contain vitamin A and iron, as well as some lysine. But be careful about portion sizes; As with many dried fruits, it’s easy to forget that a serving size may be smaller than you think.
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