Leucine is an essential branched-chain amino acid with a role in protein synthesis, and a critical part of the metabolic process, explains Donald K. Layman in a 2003 article in "The Journal of Nutrition." An essential amino acid is a protein that must be taken in through diet because it cannot be made by the human body. Making sure that leucine is part of a healthy diet can help with the optimal growth of infants and for the nitrogen balance in adults, according to the Vitamin Supplement Guide. Leucine can also lower elevated blood sugar levels and is necessary in promoting the healing of bones, skin, and muscle tissue.
Eggs
Eggs are one of the top choices for finding leucine. Cooked, boiled or even raw eggs contain 4233 mg of leucine per serving, according to Nutrition Data. A serving is defined as one cup of egg whites, because that is where leucine is found. Aim for one egg every other day to add leucine to your diet.
Soybeans and Lentils
Legumes such as soybeans and lentils are also known to contain leucine. Soybeans have 2.97 g and lentils have 2.03 g of leucine per 100 g serving as listed by Dietary Fiber Food. Vitamin Supplement Guide explains that adults need 14 mg of leucine per one pound of body weight, so try adding lentils and soybeans in a salad, as a side dish or in a soup to meet this recommendation.
Animal Meats
Many animal meats including beef, salami, and chicken contain leucine. It is also found in wild game meat such as elk, moose and buffalo. Nutrition Data states that on average meats from animals contain about 3000 mg to 4000 mg of leucine per 1-lb. serving. Aim to add one animal meat daily to get an adequate amount of leucine from animal products.
Seafood
Tuna, shrimp, and fish are also sources of leucine. In addition, seafood is often lower in calories and fat, which can help with weight control. Nutrition Data lists seafood as having around 3500 mg per fillet or 1 oz. shrimp serving. Try adding in seafood at least twice a week for maximum benefits.
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