Amino acids create proteins that build, repair and replace tissue in your body. Of the 20 amino acids necessary for life, 10 are essential, meaning that your body doesn't make them, so you must obtain them from your diet. In addition to protein building, leucine, an essential amino acid, assists with the manufacture of glucose in the liver in times of stress such as illness or trauma. You need around 16 milligrams per kilogram (mg/kg) of leucine each day from dietary sources, according to HealthVitaminsGuide. A number of protein sources supply leucine.
Animal and Seafood Sources
All types of meat, poultry and fish supply adequate amounts of leucine to your body. Meats in general contain between 2,000 and 8,000 mg of leucine per pound, with poultry supplying between 3,500 mg and 8,500 mg per pound and fish between 1,000 and 10,000 mg per pound. Some sources break down information per 100 g serving; one serving of raw pink salmon, for example, contains 1,620 mg, according to DietaryFiberFood. A 100 g serving of round steak supplies 1,760 mg and a serving of turkey breast 1,960 mg.
Plant Sources
Many plants, particularly the soybean plant, contain large amounts of leucine. A 100 g serving of raw soybeans supplies 2,970 mg, while raw peanuts deliver you 1,670 mg. Other plant sources of leucine include lentils, chick peas, most nuts, flaxseed, peas, kidney, mung and lima beans, asparagus and snap beans. A cup of roasted peanuts provides 4,500 mg of leucine and a cup of sesame seeds or dry whole lentils 3,500 mg.
Dairy Sources
Dairy also serves as a good source of leucine. One cup of cottage cheese supplies 3,294 mg of leucine while a 100 g serving of brick cheese provides you with 2,240 mg. Whole milk comes with 270 mg per 100 g serving, while one whole fresh egg contains 1,090 mg.
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