Top 10 Healthy Foods High in L-Arginine | What Foods to avoid?

L-arginine or Arginine is a type of amino acid that are building block of protein.

Proteins are broken down into smaller particles and then absorbed into the body. They can be taken apart and put back into an entirely new way to make different types of protein that are later needed by our body.

L-arginine is a semi-essential amino acid that is not needed in normal conditions but may be helpful in certain situations. Deficiency of this type of amino acid is very rare. However, deficiency in l-arginine can occur if the body’s production does not meet the body’s requirements.

Why Do We Need It?

This semi-essential amino acid is needed in the case when your body suffers from trauma, an injury, burns, or even a surgical procedure. In such circumstances, a higher amount of l-arginine is required more than your own body can synthesize.

Meanwhile, this supplement helps in:

• Widening the walls of blood vessels
• Improving blood flow
• Maintaining cardiovascular health
• Aids kidney in removing waste
• Boosts the function of the immune system
• Repairs tissue heal wounds

Moreover, people consume l-arginine as a dietary supplement to manage heart disease, angina, and erectile dysfunction as well as for bodybuilding. Getting l-arginine from high-protein-rich foods is safe and healthy.

Let’s discuss a few foods rich in l-arginine in the section below.

10 Food Items Rich in L-arginine

1. Turkey Breast

Turkey breast is one of the best foods which is high in l-arginine because turkey is said to make people sleepy, though it truly takes a lot of turkey breast to make someone tired. This food item is a healthy choice because it is lean, low in calories, and a rich source of protein and l-arginine.

There is 2000 mg of l-arginine present in approx 100 grams of turkey breast. This is a considerable amount of l-arginine in just one serving. Even a few slices of turkey breast in a day are enough to keep you energized and lower your blood pressure.

2. Chicken Breast

Chicken breast is another lean meat food high in l-arginine for your diet. It is high in protein, low in fat, and has approx 9000 mg of l-arginine in a single breast. You will get about 70% of your daily needed protein in just one chicken breast.

But, make sure that chicken is skinless so that you can avoid eating too much fat and calories. It is an excellent source of protein along with low sodium content with saturated fat. It is an excellent choice for those individuals who wish to increase muscle mass without becoming obese.

3. Pork Loins

   

It is another high protein-rich food that comes with 14 grams per rib l-arginine content. Since it is one of the leanest cuts of pork, it is lower in fat. You can add some flavor and use marinade without extra flavor.

Consumption of pork loin regularly delivers cardiovascular and metabolic health benefits. However, you can use roasted loin for your dinner, paired with salad or gravy. Also, it can be made more delicious when you make a sandwich with pork slices. In general, you can have it in many ways.

4. Lentils

Lentils are plant-based food and healthy which is full of protein, fibre, and l-arginine. Lentils can be cooked into various delicious dishes and soups. Generally, a cup of l-arginine has 1300 mg of l-arginine content.

Eating a cup of lentils can give you over 60% of your daily diet which includes fibre intake and helping the digestive tract. So try this and have a cup of hearty soup which is not only delicious but healthy too. It gives you l-arginine more than you need.

5. Soybeans

Soybeans or Edamame can be eaten when you either boil or steam them. It is ideal for making up for either snacks or toppings on salad. Interestingly, most Japanese restaurants serve soybeans as appetizers too.

There is nearly 4600 mg of l-arginine in a single cup of cooked soybeans. Apart from l-arginine, you also get plenty of fiber, magnesium, and potassium from beans. You can try them as a healthy snack alternative. Other healthy benefits of soybeans include the prevention of cancer, cardiovascular disease, and osteoporosis as well as alleviation of menopausal symptoms.

6. Almonds & Peanuts

Peanuts are a rich source of protein whereas almonds are a rich source of vitamin E. However, there is 2500 mg of l-arginine in just 100 grams of almonds and 4600 mg of l-arginine in a cup of peanuts. But don’t eat them all together because both are very high in fat as well.

Rather try to eat some of them every day in their original form or as peanut or almond butter on whole-grain toasts, in smoothies, or with apples or bananas. These nuts are rich in nutrients like vitamin E and B3, niacin, and folate. Try to avoid eating them too much because they are high in calories and fat.

7. Chickpeas

This is a wonderful source and a great way of getting enough protein and fibre especially when you don’t eat meat. Only a cup of cooked chickpeas contains 1.3 grams of l-arginine, 14.5 grams of protein, and 12.5 grams of dietary fiber.

Some research suggests chickpeas play an essential role in weight management and glucose and insulin regulation. It is very easy to cook. You can either make chickpea salad boil chickpeas or roast them for a healthy and light snack.

8. Lobster

It is one of the famous seafoods easily available in 5-star hotels and lavish restaurants. This is another l-arginine-rich food which contains 1642 mg of amino acid in 100 grams serving. Lobsters are also low in saturated fat but high in sodium and cholesterol.

High-quality proteins and vitamins are some of its nutritional benefits. Though they are a bit expensive but very delicious and rich sources of l-arginine. To have them, you can grill it to make it tasty or make lobster bisque.

9. Lean Beef

The nutritional value of l-arginine per 100-gram serving is 1461 mg. This red meat is a great source of phosphorus, protein, niacin, and vitamins. It is very low in sodium and high in cholesterol. Being a part of a healthy and balanced diet, it is a rich source of high-biological value protein and other essential nutrients.

It not only aids in maintaining the l-arginine level but is also helpful in other health benefits. It treats anemia and maintains the health of red blood cells. It is also helpful in the production of hormones and proper brain functioning. However, do not consume it excessively because it may lead to some serious health disorders.

10. Pumpkin Seeds

Pumpkin seeds are another great source of l-arginine with other nutritional benefit. One cup of pumpkin seeds has around 7 grams of l-arginine content. It is also a great source of iron and zinc. You can use them as topping for crunchy salad or as a part of a trial mix.

Pumpkin seeds are also packed with protein and fiber. It is also regarded as one of the world’s best sources of magnesium, a mineral that fortifies your bones and improves blood circulation in the body.

Foods to Avoid

Meanwhile, intake of l-arginine-rich food at high levels can be a little risky as it can cause an outbreak of cold sores. It can be particularly troublesome. So you must restrict your l-arginine-rich foods when you have cold sores.

Cold sores are caused by the herpes simplex virus and l-arginine-rich foods generally trigger herpes virus.

So according to Ayurvedic principles, avoid eating sour, acidic, sweet, and salty foods as they are the main source of cold sores.

In addition, peaches, tamarinds, hone, gingers, mints, mustard oils, plums, and groundnut oil must be avoided. Avoid chocolates, spirulina, squash, oats, and wheat that are very high in l-arginine.

Things to remember

L-arginine is a naturally produced amino acid in the body and very rarely does any individual face its deficiency.

Yet, 1200 mg of l-arginine a day is recommended by doctors even though there is no established RDA for this amino acid.

Before taking l-arginine, you must keep the following points in your mind.

• Always ask your doctor first before taking any l-arginine supplements.
• Try to avoid arginine deficiencies by eating some l-arginine-rich foods.
• Most of the arginine-rich foods are high in cholesterol so you must maintain a pace.
• Some seafood are also rich in arginine including lobster, shrimp crabs, etc.
• However, be careful while eating seafood as they can be a little allergic.
• Dietary products such as cheese and yogurt are also rich sources of l-arginine.
• Though peanuts, walnuts, and soybeans are high in l-arginine but can induce allergic reactions.

As mentioned above,  L-arginine significantly imposes plenty of health benefits and weight is one among them.

After being through the concern of most people we’ve found that a majority of individuals combine L-arginine in their diet for weight loss. 

To ease your efforts we’ve come up with a potent solution with L-arginine. Yes, you can get an optimum dose of L-arginine and possibly shed more pounds than before.

Sounds exciting? Well, yes, PhenQ PM is one such solution we’re talking about.

A revolutionary fat-burning pill that helps you shed inches while you snooze. 

Talking about PhenQ PM Results, users have mentioned that combining the formula with a healthy diet plan and effective workout routine will help them in getting the desired shape. 

The brand also supplies a daytime fat-burning formula, PhenQ which incorporates boosting metabolism throughout the day time. 

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