Did you ever know that there is an amino acid called tyrosine that is very essential for your body? And did you know what the foods rich in it are? This post talks about those food items that contain good amounts of tyrosine, which, if consumed, can help you stay healthy.
Would you like to know more? Read on!
Tyrosine – A Brief:
Tyrosine is one of the amino acids that are the building blocks of proteins in the human body. As a non-essential amino acid, our body can synthesise tyrosine on its own using another amino acid called phenylalanine. Certain people who suffer from phenylketonuria, an inherited disorder, cannot process phenylalanine. They are unable to make tyrosine on their own and hence require its supplements.
For the rest, as long as we eat the necessary foods that contain phenylalanine and tyrosine, important areas of the body are nourished. Tyrosine plays a role in the normal functioning of adrenaline and dopamine (the brain chemical) (1). As we know, both assist in making us feel positive.
Now, let us see what foods have the highest presence of tyrosine in them.
1. Spirulina:
Spirulina is a seaweed, which is rich in tyrosine and other nutrients as well. A 200-calorie quantity of the raw form of the seaweed has more than 2040mg of tyrosine. It is also low in cholesterol and gives you potassium, magnesium and pantothenic acid.
Alternately, dried versions have about 1800mg for the same offering.
2. Soy Foods:
Soy Foods have the second highest percentages of tyrosine. Soy milk, soy nuts, soy sauce, tempeh, soy protein extracts and tofu are all a good source of the amino acid. Soy protein containing foods offer you about 2000mg of tyrosine. Whole soybeans are also a good source of dietary fiber and protein.
3. Eggs:
The trusty egg is a powerhouse of nourishing vitamins. A 200-calorie serving of eggs contains 1900mg of tyrosine. When we consider a single egg of 50g, you get about 250mg content of the amino acid. Along with eggs, milk and other dairy products also contain tyrosine.
4. Cheese:
Cheese has about 1840mg of tyrosine, making it the next top food after eggs. The most popular cheeses rich in the amino include Swiss cheese, mozzarella cheese, Parmesan cheese, gruyere cheese and cottage cheese. Experts suggest that the low fat varieties are the best.
5. Fish And Salmon:
Fish provide us with essential nutrients, including tyrosine. Containing about 1770mg of tyrosine per 200 calories, fish and salmon are a good way to keep your health systems functioning well. Both work in tandem to improve brain chemicals and cognitive function. Other seafood high in tyrosine includes tuna, mackerel, shrimp, cod and crab.
6. Poultry:
Turkey and chicken are another good way to store up on proteins. They contain a high percentage of tyrosine with turkey containing 1600mg of the amino acid per 200 calorie serving. Chicken is also a good source of tyrosine.
7. Meat:
Pork is rich in tyrosine at around 1600gm. Game meat, particularly moose and elk, are also good sources of the amino acid. Meat eaters are naturally absorbing many nutrients without their knowledge.
It is, however, the vegetarians who need to keep an eye on the variety of food they must eat.
8. Beans And Grains:
Mustard greens contain about 1580mg of tyrosine for a 200 calorie serving. Additionally, beans and lentils have a very high content of the amino acid. Make sure to include lentils, split peas, kidney beans, and chickpeas in your diet. You can also try whole grains such as wild rice, brown rice, millet and oats.
9. Seeds:
Pumpkin seeds and sesame seeds are the one of the best sources of tyrosine. Other seeds high in tyrosine include sunflower and chia seeds.
10. Nuts:
One can store up on nuts such as almonds and peanuts, as they are a great source of tyrosine. Similarly, you can obtain good quantities of the amino acid from pine nuts, flaxseeds and pistachio nuts.
A diet supplemented with tyrosine will help keep you alert and even reduces stress. As critical brain chemicals are produced with the help of this component, having tyrosine containing foods are essential for our well-being.
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