18 Arginine rich foods

Arginine-rich foods can be of plant or animal origin, such as peanuts, cashews, cheese, chicken, salmon, brown rice, black beans, chickpeas and pumpkin seeds, for example.

Arginine is a semi -essential amino acid because the body can produce, but can also be obtained by ingestion of some foods, and is important to strengthen the immune system and help in healing. Learn more about arginine.

Arginine can also be found in pharmacies and natural products stores in the form of powder supplements or capsules, which are mainly indicated to reduce muscle fatigue and improve physical performance in athletes.

Arginine rich foods

Some arginine rich foods are:

1.

Peanuts is one of the richest foods in this amino acid, where out of every 100g of this oilseed contains 3g of arginine.

In addition to arginine, peanuts are also rich in omega 3 and fiber, nutrients that help prevent cardiovascular disease, constipation and diabetes. See more benefits of peanuts.

2.

In every 100g, which is equivalent to about 18 tablespoons of cocoa powder, contains 1.1g of arginine.

Cocoa powder also has great amounts of flavonoids, tyamine and theobromine, which are bioactive compounds that help improve mood, regulate cholesterol and decrease blood pressure.

3. Pumpkin seed

Pumpkin seed is the richest food in this amino acid, since every 100g of this food contains 5.2 g of arginine.

In addition, pumpkin seed is also rich in lutein and zeaxanthin, which are important carotenoids to maintain eye health and prevent the emergence of cardiovascular disease. See other benefits of pumpkin seed.

See with nutritionist Tatiana Zanin all the properties of pumpkin seeds:

4. Gouda cheese

Gouda cheese is rich in protein and therefore contains 1g of arginine per 100g of the food. Because it has good amounts of calcium, Gouda cheese also improves heart health and strengthens bones, helping to prevent fractures and osteoporosis.

5. Cashews

In every 100g of cashews contains 2g of the amino acid arginine. In addition, cashew nuts are also rich in magnesium, a mineral that acts on serotonin production, improving sleep quality. Check out more properties of cashews.

6. Black beans

Because of great amounts of protein, black beans contain 0.6g of arginine per 100g, which is approximately 5 tablespoons full.

Black beans are also rich in anthocyanins, fiber and saponins, which are bioactive nutrients and compounds with hypolipemiating and laxative action, helping to combat constipation and control blood cholesterol levels.

7. Salmon

In every 100g of boiled salmon contains 1.5 g of arginine. In addition, salmon is also rich in omega 3, which is a type of healthy fat that favors brain health and helps prevent cardiovascular disease.

Also read: Salmon: 11 benefits and how to make (with recipes)

tuasaude.com/salmao

8.

Being considered one of the most rich arginine foods, every 100g of Brazil nuts contains 2.1g of this amino acid.

The Brazil nut is a oilseed that also has great amounts of selenium, potassium and zinc, which are essential minerals to maintain heart health and strengthen the immune system. Know all the benefits of Brazil nuts.

9.

Because it contains great amounts of protein, every 100g of chickpeas contains 0.8g of arginine. In addition, chickpeas is a fiber-rich legume that help fight constipation and prevent diabetes.

10. Walnut

The nuts are rich in arginine, where out of every 100g of this oilseed contains 4g of arginine.

Because it is rich in omega 3 and polyphenols, nuts also help control blood cholesterol, avoiding the emergence of diseases such as atherosclerosis and infarction. Check out all the benefits of nuts.

11. Skinded yogurt

Being a good source of protein, each 100g of skim yogurt contains 0.2 g of arginine. In addition, yogurt also contains vitamin A, which is an important nutrient to maintain eye and skin health.

12. Chicken breast

In every 100 g cooked chicken breast contains 1.7g of arginine. Because it is an important source of protein for the body, chicken breast also acts in the formation of antibodies, hormones and muscles.

13.

The sea seaweed has good amounts of protein, where in every 100 g of this food it contains 0.8g of arginine. The seaweed also has omega 3, thus improving the health of the brain and heart.

14.

Out of 100 g of lentils, which is an average of 5 tablespoons full, contains 0.7g of arginine.

In addition, lentils is also a great source of lignanas, which is a bioactive compound with estrogen hormones, helping to alleviate symptoms of menopause and PMS.

Also read: Lentil: 11 benefits and how to make (with recipes)

tuasaude.com/7-beneficios-de-comer-lentilhas

15. Peru

Each 100 grams of cooked turkey chest contains about 2.5g of arginine, so that it can be consumed at any meal, and can be added in salads or consumed along with a carbohydrate source and green leafy vegetables.

16. Sesame Seed

In 100g of sesame seeds there are about 2.6g of arginine. These seeds have antioxidant property and may be beneficial for decreasing cholesterol and control of lipid levels, as is important for the protection of kidney and heart.

Also read: 11 Benefits of Sesame for Health (and how to consume)

tuasaude.com/beneficios-do-gergelim

17. Almonds

Almond is another oilseed fruit that contains good amounts of arginine. In about 100g almonds can be found 2.4g of arginine. Almonds are also rich in healthy fiber and fats, so they are beneficial to regulate blood sugar levels and promote muscle mass gain.

Also read: 10 benefits of health almond (with recipes)

tuasaude.com/5-beneficios-da-amendoa-para-a-saude

18.

Water canned tuna can have about 2.4g of arginine, and is a great source of vitamin D, vitamin B12, protein, omega-3, selenium and phosphorus, being considered a very nutritious food.