Carnosine is an antioxidant that can help the body's cells repair effectively and support the immune system, leading to healthy aging. Carnosine is made up of proteins called amino acids. The natural form of carnosine in the body is called L-carosine and is found in the brain, muscle and lens of the eye. Carnosine supplements and certain foods contain carnosine.
Fish
The amino acids in carnosine are alanine and histidine, and are found in fish varieties such as salmon and tuna. Both, in particular, have higher concentrations of histidine. There is not a recommended daily allowance (RDA) of this nutrient. However, the RDA of fish is at least two servings per week, according to the American Heart Association. One serving size is approximately 3.5 oz. of cooked fish or 3/4 cup of flaked fish. It is believed that the average daily diet takes in about 50 to 250 mg of carnosine, notes the Vitamins and Health Supplements Guide website.
Dairy Products
Carnosine can be found naturally in a wide spectrum of dairy products. They contain the beneficial antioxidants that can fight free radicals found in air pollution and cigarette smoke. Three servings of low fat or no fat dairy products per day is recommended by the National Dairy Council. In addition to the antioxidant benefits, dairy products help build and maintain strong bones and support healthy skin.
Pork and Beef
Pork and beef are the best food sources of carnosine. Because of this, bodybuilders ensure they have proper intake of meat. Carnosine nutrients improve muscular fatigue, claims the website NutraSanus. However, the exact biological role of this finding is unknown due to a lack of research. To receive proper amounts of carnosine, the RDA for meat should be followed, which is 5 oz. per day.
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