Tips to improve your health: Sources of protein

Tips to improve your health: Sources of protein

a)    Tyrosine: Is precursor of dopamine, norepinephrine and adrenaline. It enhances positive mood. It is also antioxidant. High tyrosine foods include:

i)              cheese

ii)             soybeans

iii)            beef

iv)            lamb

v)             pork

vi)            fish

vii)           chicken

viii)          nuts

ix)            seeds

x)             eggs

xi)            dairy products

xii)           beans

xiii)          and whole grains

 The recommended daily intake for phenylalanine and tyrosine is 25mg per kilogram of body weight, or 11mg per pound.

b)    Valine: Essential for muscle development. Side effects of high levels of valine in the body include hallucinations. Valine is an amino acid involved in curing metabolic and liver diseases. Valine also plays a role in regulating absorption of other amino acids. High valine foods include:

i)              Cheese

ii)             Soybeans

iii)           Beef

iv)          Lamb

v)            Chicke

vi)          Pork

vii)         Nuts

viii)        Seeds

ix)          Fish

x)            Beans

xi)          Mushrooms

xii)         whole grains.

c)    Isoleucine: Necessary for the synthesis of hemoglobin, major constituent of red blood cells. Food sources of isoleucine include:

i)              Almonds

ii)            Cashews

iii)           Chicken

iv)          Chickpeas

v)            Eggs

vi)          Fish

vii)         Lentils

viii)        Liver

ix)          Meat

x)            Rye

xi)          most seeds

xii)         Soy protein.

d)    Leucine: Beneficial for skin, bone and tissue wound healing. It promotes growth hormone synthesis. Leucine is also suspected to be the only amino acid which can stimulate muscle growth, and can also help prevent the deterioration of muscle with age. High leucine foods include:

i)             Cheese

ii)            Soybeans

iii)           Beef

iv)           Chicken

v)            Pork

vi)           Nuts

vii)         Seeds

viii)        Fish

ix)           Seafood

x)            Beans

e)    Lysine: Component of muscle protein, and is needed in the synthesis of enzymes and hormones. It is also a precursor for L-carathine which is essential for healthy nervous system function. High lysine foods include:

i)             lean beef

ii)            cheese

iii)           turkey

iv)          chicken

v)            pork

vi)          soy

vii)         fish

viii)        Shrimp

ix)          Shellfish

x)            Nuts

xi)          Seeds

xii)         Eggs

xiii)        Beans

xiv)       Lentils

The recommended daily intake for lysine is 30mg per kilogram of body weight, or 13.6mg per pound. A person weighting 70kg (~154 pounds) should consume around 2100mg of lysine per day.

f)     Methionine: Is antioxidant. It helps in breakdown of fats and aids in reducing muscle degeneration. It is also good for healthy skin and nail. A deficiency of methionine can lead to inflammation of the liver (hepatitis), anemia, and greying hair. However, a diet low in methionine may also extend lifespan and reduce risk of cancer. High methionine foods include:

i)             Nuts

ii)            Beef

iii)           Lamb

iv)          Cheese

v)            Turkey

vi)          Pork

vii)         Fish

viii)        Shellfish

ix)          Soy

x)            Eggs

xi)          Dairy products

xii)         Bean

g)    Phenylalanine: Beneficial for healthy nervous system. It boosts memory and learning. It may be useful against depression and suppressing appetite. L-phenylalanine is found in most foods that contain protein, including:

i)             Beef

ii)            Poultry

iii)           Pork

iv)           Fish

v)            Milk

vi)           Yogurt

vii)         Eggs

viii)        Cheese

ix)           Soy products (including soy protein isolate, soybean flour, and tofu)

x)            Certain nuts and seeds.

The artificial sweetener aspartame is also high in phenylalanine.