Arginine is an amino acid used by the body to manufacture urea, which is needed to remove ammonia from the body. Arginine also plays a role in regulating blood pressure and vascular function, and enhances protein synthesis to promote wound healing. Arginine is considered non-essential, meaning that it is usually obtained from a normal diet. However, if you are trying to lose weight, it's helpful to know which common diet foods are high in arginine to ensure adequate intake of this amino acid.
Nuts and Seeds
According to the Mayo Clinic, many nuts and seeds are good sources of arginine, such as sesame seeds, sunflower seeds, almonds, peanuts and walnuts. Michael T. Murray, N.D. and Joseph Pizzorno, N.D., authors of "Encyclopedia of Natural Medicine," expand this list to include pumpkin seeds, hazel nuts, Brazil nuts and cashews. These are examples of nuts and seeds that are often included in low-fat, high-fiber cereals and energy bars formulated to facilitate weight loss. Seeds and nuts may also be sprinkled over salads, yogurt, hot cereals and grains or simply eaten alone as a nutritious snack.
Legumes
Murray and Pizzorno report that several types of legumes contain high levels of arginine, such as soybeans and garbanzo beans, also known as chickpeas. Soy-based foods appear to be highest, though. According to the National Nutrient Database provided by the U.S. Department of Agriculture, 100 g of koyadofu, a dehydrated form of tofu, contains about 3.19 g of arginine. Soy protein concentrate and soy protein isolate, which are made from defatted soybeans and defatted soy meal, respectively, contain between 4.64 g and 6.70 g of arginine.
Poultry and Seafood
Eating more chicken, turkey and fish is a common strategy to promote weight loss ,since these foods are typically much lower in fat than beef. If you're restricting calories and fat and want to make sure you're getting sufficient amounts of arginine, Murray and Pizzorno recommend opting for poultry, salmon, halibut, shrimp, lobster and tuna packed in water. According to the USDA National Nutrient Database, cod contains about 3.76 g of arginine per 100 g serving, while mollusks rank higher on the list with 4.94 g of arginine per 100 g serving.
Miscellaneous Diet Foods
Other foods that contain significant amounts of arginine include cottage cheese and skim yogurt. The Mayo Clinic includes raisins, oatmeal, brown rice and gelatin among low-fat foods with the highest arginine content.
References
- Mayo Clinic: Arginine (L-arginine)
- "Encyclopedia of Natural Medicine, 2nd Edition"; Michael T. Murray, N.D. and Joseph Pizzorno, N.D.; 1997
- FoodInfo.us: USDA National Nutrient Database
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