Leucine, an essential amino acid for good health, must be absorbed through a healthy diet. Like other amino acids, leucine acts in building protein and lean muscle mass. Leucine specifically may also help prevent age-related muscle loss, reports Science Daily. Leucine is also an important nutrient for the immune system, as well as being indispensable during times of stress and trauma.
Dairy
Cottage cheese tops the foods list for leucine content, according to the website Springboard. Cottage cheese contains 3,294 mg per 1 cup. Other cheeses and milk are also rich in leucine. Whey protein, derived from dairy, is high in leucine. Whey protein is a popular supplement for athletes or those looking to gain lean muscle mass. According to a 2006 study from the Journal of Strength and Conditioning Research, supplementing with leucine and whey protein may provide an additional benefit for increased muscle strength while engaging in resistance training.
Meat
Meat is high in protein. Therefore, meat will be rich in amino acids like leucine, as proteins are made up of amino acids. Springboard lists meats with a range in leucine content from around 2,000 to 8,500 mg/lb. Seafood has a slightly higher range, going up to 10,000 mg/lb. Eggs are also rich in leucine.
Soy Protein
Soy protein contains leucine, and soy protein can also be taken as a protein powder supplement. Soy protein's leucine content is not as high as whey protein's, but is still a quality source. Soy flour is also a source of leucine, and it can be used in a variety of baked goods or as a thickener for sauces. Tofu, a soy based product, and soybeans also contain leucine.
Nuts
Nuts are a plant source of protein, and they are also rich in heart healthy fats. Sesame seeds are the top nut source listed for leucine content, according to the Titi Tudorancea Bulletin. Sunflower and pumpkin seeds are also listed as top nut sources of leucine.
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