When you talk to someone about the kinds of food they eat and what nutrients they’re aiming for, many times the answer will be protein, carbs, and/or fiber. You may not think to get foods high in l-arginine for your diet or what to look for.
L-arginine is widely unknown in general, despite its ability to lower blood pressure, increase stamina, and boost energy.
Foods High in L-Arginine for Your Diet
1. Turkey Breast Meat
It may sound counterintuitive that turkey breast is one of the best foods high in l-arginine for you diet because turkey has been said to make people sleepy. However, it takes a LOT of turkey to truly make someone tired.
Turkey breast is a healthy choice because it’s lean, low in calories, and packed with protein and l-arginine. In 100 grams of turkey breast, there is 2,000 mg of l-arginine. That is a substantial amount of l-arginine for just one serving.
Eating a few slices of turkey breast each day can help you to feel energized and lower your blood pressure. To be even healthier, purchase turkey breast that has low sodium and as few preservatives as possible. Often times, your deli will have the best and freshest options.
2. Lentils
Lentils are a healthy, plant-based food that are full of protein, fiber, and l-arginine. They can also be made into a delicious soup.
A cup of l-arginine has 1,300 mg of l-arginine. Additionally, eating a cup of lentils gives you over 60% of your daily fiber intake, helping your digestive track.
3. Almonds and Peanuts
In 100 grams of almonds, there is 2,500 mg of l-arginine and peanuts have 4,600 mg of l-arginine in a cup. We don’t suggest eating them all in one sitting because both nuts are high in fat.
Instead, try to eat some each day on their own or as peanut or almond butter on whole grain toast, in smoothies, or with apples or bananas.
These nuts are also high in vitamin E and B3, niacin, and folate. Just remember to not eat too much of them because they’re high in calories and fat.
4. Soybeans
Soybeans or edamame are best eaten when they are boiled or steamed. They make for great snacks or toppings on a salad. Many Japanese restaurants serve them as appetizers, too.
In one cup of cooked soybeans, there is 4,600 mg of l-arginine. You also get plenty of fiber, magnesium, and potassium with these beans.
These are inexpensive and add a good flavor to your meals or as a filling snack.
5. Chicken Breast
Another one of the lean meat foods high in l-arginine for your diet is chicken breast. Chicken is high in protein, low in fat, and has nearly 9,000 mg of l-arginine is a single breast.
One chicken breast will also give you about 70% of your daily needed protein. When you eat chicken breast, make sure that it’s skinless to avoid eating excess fat and calories.
Resources
http://www.healthline.com/health/healthy-high-arginine-foods#3