Foods high in lysine – L-lysine content in foods: Because the organism cannot produce lysine itself, it must be taken in through food. The following foods are considered particularly rich in L-lysine:
- Meat and fish like pork, beef, or tuna.
- Animal protein sources like eggs and cheese.
- Legumes like lentils and soybeans.
- And in Peanuts.
Better suited is a vegetarian lifestyle that combines vegetable foods with eggs and milk, or diets that include the consumption of meat and fish.
But let us check more in-depth about lysine and the foods high in lysine.
Table of Contents
Lysine, also known as L-lysine, is an amino acid, a protein component. Lysine is an essential amino acid and belongs to the group of essential amino acids. Because the human body cannot produce itself, lysine must be taken in with food.
The World Health Organization suggests a daily dose of 30 to 64 milligrams per kilogram of body weight. For a 75 kg man, this is 2,250 to 4,800 mg and for a 60 kg woman 1,800 to 3,840 mg lysine per day.
Lysine has many different functions:
- Lysine is involved in cell division.
- It is a building block of collagen, which in turn is a component of skin, vessel walls, bones, tendons, teeth, and blood vessels.
- It has vasoprotective properties and therefore helps to prevent cardiovascular diseases.
- It supports the absorption of calcium from the intestines.
- It is involved in the formation of L-carnitine.
- Lysine promotes bone growth and the storage of calcium in the bones.
A lysine deficiency can cause growth disorders and impair the immune system.
A related video about “When lysine is too much of a good thing” to watch.
“Lysine hydrochloride is an essential amino acid used in poultry diets to help ensure balanced nutrition and flock performance. But as with anything else, it’s possible for birds to get too much of a good thing, said Jenny Fricke, DVM, a University of Saskatchewan poultry veterinarian.”
Video Credit: Poultry Health Today
Foods high in lysine
Lysine is getting taken up from a large number of animal and some plant foods. As a rule, there is no lysine deficiency.
Lysine is rich in animal foods, milk, and dairy products, eggs, and fish. Vegetables contain little lysine, except legumes like beans, peas, and lentils. Nuts and cereals are also rather low in lysine, with a few exceptions like buckwheat and rice.
In comparison with other amino acids, lysine reacts much more sensitively to processing methods, and this applies in particular to heating with dry heat like toasting or roasting.
Best lysine-rich foods contain in 100 grams:
- Parmesan cheese 3170 mg
- Peanuts 1100 mg
- Tuna 2210 mg
- Soya beans 1900 mg
- Chicken 1790 mg
- Pork fillet 2120 mg
- Lenses 1890 mg
- Shrimps 2020 mg
- Wheat germ 1900 mg
- Beef fillet 2020 mg
Other foods rich in lysine are:
1. Chicken breast
With only one chicken breast, the daily requirement of lysine is usually already covered: almost 2,000 mg is getting contained in tender poultry meat.
2. Whole cornflour
After all, 195 mg lysine contains 100 g of wholemeal corn flour. It can be getting used to making waffles or authentic Mexican tortillas.
Sushi lovers can feast on 1,870 mg lysine from 100 g raw salmon.
4. Cow milk
100 ml of cow’s whole milk with 3.7 percent fat contains 260 mg lysine. One large glass thus covers, on average, almost a quarter of the recommended daily requirement.
1,797 mg of lysine is getting found in 100 g of raw meat. Combined with the raw egg in tartar, this dish is very rich in lysine.
6. Buckwheat flour
Covering a quarter of the daily requirement of lysine with one portion is only possible with buckwheat. You can use buckwheat flour to make delicious waffles and cakes.
7. Unshelled rice
Under the shell are often the most valuable ingredients. But as with the potato, we peel away the vitamins or trace elements from the rice as well. Unpeeled, one portion of rice could contribute 303 mg lysine to the daily amount.
Peas are the surprise among the vegetable lysine sources. 100 g contain 1,772 mg. That covers the daily requirement with one portion.
9. Whole-wheat flour
Whole grain is the keyword. Then wheat flour is also precious. In 100 g of the white baking ingredient, there are over 375 mg lysine.
Not only is there a lot of lysine in every seventh egg. Animal protein contains 914 mg of the amino acid in 100 grams.
You have to eat a lot of walnuts to meet demand. A good three hands of walnut kernels are equivalent to 100 g, and this amount contains just over 420 mg lysine.
How fast does lysine work?
It can only develop its effect when it has dissolved in the intestine and has reached the blood through the intestinal walls. Lysine can accelerate this process so that the drug takes effect after only ten to 15 minutes.
How much lysine per day?
The usual dose is 1000 milligrams per day. Lysine is a natural essential amino acid and an essential component of proteins. The treatment seems to be generally well getting tolerated.
Why take lysine?
Lysine is an essential amino acid that is getting needed in the body for muscle building and for building other amino acids. The amino acid contributes to the formation of enzymes, hormones, and antibodies. It also supports bone growth, cell division, and wound healing.
Can you overdose on lysine?
That is why a lysine deficiency also leads to connective tissue weakness. The body cannot produce lysine itself; therefore, lysine must be getting supplied with food. Nowadays, there is a widespread lack of both vitamin C and lysine.
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