Leucine is an essential amino acid. It is required for several body processes such as releasing growth hormone, maintaining lean muscle tissue and supplying your body with energy under times of physical stress. For these purposes, leucine is important to athletes and bodybuilders. Leucine is one of eight essential amino acids that cannot be produced by your body; therefore, you require dietary intake of leucine.
Soybeans
Soybeans are an excellent source of leucine. The leucine concentration of soybeans is 2.97 g per 100 g. According to World's Healthiest Foods, soybeans are also an excellent source of protein. Soybeans are a much healthier alternative to obtaining protein from red meat, because soybeans have fewer calories and a lower fat content. Consumption of soybeans offers such health benefits as lowering blood pressure and decreasing cholesterol levels.
Lentils
Increasing consumption of lentils helps you incorporate additional leucine into your daily diet. Lentils offer a leucine concentration of 2.03 g per 100 g, according to World's Healthiest Foods. Lentils are also rich in fiber, iron, folate and protein, which offer health benefits such as heart disease prevention and regulation of blood sugar levels.
Beef
Eating red meat is a way of increasing your leucine intake. The leucine concentration of beef is approximately 1.75 g per 100 g. To gain the benefits of protein and essential amino acids that red meat offers, athletes and bodybuilders often eat more red meat. If you want to increase red meat in your diet, select leaner cuts to obtain all the nutritional benefits and minimize fat intake.
Peanuts
Peanuts are a high dietary source of leucine. The leucine concentration in peanuts is 1.67 g per 100 g. According to World's Healthiest Foods, peanuts offer a high level of antioxidants that protect against heart disease and stroke. In addition, peanut consumption offers protection against gallbladder disease and gallstones.
Salmon
Leucine is found in salmon at a concentration level of 1.62 g per 100 g. Salmon is also rich in vitamin D, omega-3 fatty acids and protein. Due to the presence of these vitamins and minerals, salmon lowers blood cholesterol levels, protects against irregular heart rhythms and decreases risk of blood clot formation.
Member Comments