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, plus total grams of fat and milligrams of sodium.
But what a food sticker wont Tell you information about the amino acids in that food. Therefore, you may have no idea whether or not you are eating foods rich in lysine. And yes, you do need lysine in your diet.
What is lysine?
“Lysine is an essential amino acid, and we need to get it in our diet, because our bodies can’t make it,” Angel Planells, MS, RDNAnd the A registered dietitian dietitian in Seattle and spokesperson for the Academy of Nutrition and Dietetics.
As one of the nine essential amino acids, lysine is essential for the process your body uses to make proteins to help with certain functions. (The other eight essential amino acids They are histidine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.)
For example, says Planells, lysine plays a role in hormone production. So, fighting infection, getting enough sleep, being able to digest, and more. If we don’t provide lysine and other amino acids, our body will not be able to function optimally,” he says.
The good news is that it is not difficult to find foods that contain lysine.
“If you eat certain proteins like dairy, or chicken or fish, or anything like that, you’ll take lysine,” Kara Bernstein, MS, RD, LDN, CDCESAnd the Registered Dietitian and Nutrition Educator at Pritikin Longevity Center and Spa. “Fruits and vegetables also contain lysine.”
Therefore, if you are eating a well-balanced diet, you are likely to get enough lysine in your diet. “But if your diet is really bad, all processed foods and nothing really complete, you’re going to be lacking in a bunch of things besides lysine,” says Bornstein.
Foods that are high in lysine
Below is a list of foods that are high in lysine.
Salmon is often recommended as one of the fatty fish to eat once or twice a week Get a dose of healthy omega-3 fatty acids. Salmon is also rich in lysine.
Chicken can be another good source of lysine, especially since it is a low-fat source of protein.
Speaking of poultry, which is a good source of lean protein and lysine, don’t forget about turkey!
Beef can be high in fat, which can be dangerous to your health, so you may want to consider low-fat varieties, such as “lean” or “low-fat” cuts.
Remember the omega-3 fatty acids you can find in salmon? You can get it from sardines as well, and this will help reduce the risk of heart disease. but that is not all. Sardines are another good source of lysine.
This lightly flavored fish also contains omega-3 fatty acids, as well as vitamins such as vitamin A, vitamin D, vitamin E, and vitamins B12 and B6.
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The American Cancer Society (ACS) suggests sticking to low-fat or fat-free dairy options, and there seem to be countless iterations of low-fat yogurts on the market to choose from.
Related: Do you want to drink something warm? Here are 9 healthy reasons to try bone broth, according to nutritionists
If you are a cheese lover, you will be happy to know that cheese contains lysine. However, again, you may want to consider the fat content. One suggestion from ACS: Choose light or fat-free cheeseinstead of the full-fat version.
Butter contains nutrients like lysine, but it is high in fat, so you may want to be wise about justifying butter as a source of lysine in your diet.
Low-fat or fat-free (skimmed) milk can be a good way to get some calcium and protein into your body — and some lysine.
Related: 21 delicious ways to enjoy quinoa
Search It tells us that protein is an essential 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 one of the individual components of an egg, although it appears that the largest amount is found in the yolk.
Vegetarians, rejoice. Quinoa is a delicious and delicious vegetarian source of protein—It contains lysine, which most cereals do not containAccording to the Academy of Nutrition and Dietetics.
Tofu, 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 protein-packed snacks to help you lose weight and stay active
Peas, beans, and lentils are a great way to add lysine to your diet.
Soybean hit again! Tempeh is a product made from fermented soybeans that originated in Indonesia. It is also rich in fiber. It usually comes in the form of a bun, and you can substitute it for meat in a variety of dishes.
Dried Apricots They contain vitamin A and iron as well as some lysine. But be careful about the serving size; As with many dried fruits, it’s easy to forget that the serving size may be smaller than you think.
Next up: Can You Eat Too Much Protein? And how much is too much? Here are the signs that you are getting more than you need
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