Leucine is one the eight essential amino acids that our bodies cannot manufacture and which must come from the diet. Amino acids are the building blocks of proteins, which are needed for muscle growth, tissue repair and many other physiological functions. Most of us get enough leucine from our daily diet. Leucine may inhibit the muscle wasting that can result from periods of high stress or severe trauma, or both, and may be helpful for those suffering from Parkinson's disease, reports SupplementNews.org.
Egg Whites
Egg whites can add to your daily intake of leucine. One 100 g serving of egg whites contains approximately 6,837 mg of leucine, reports SupplementNews.org. Egg whites can be enjoyed hard-boiled, in salads, deviled or in an omelette.
Fish
Salt-water fish contains a large amount of natural leucine. A 100 g serving of codfish can contain approximately 5,106 mg of leucine. It can be prepared by grilling or broiling. Codfish is a healthy choice as it is also low in calories and fat.
Chicken
Chicken is a rich source of leucine and contains all of the other essential amino acids as well, making it a complete protein. Chicken can be enjoyed in salads, roasted, grilled or in soups and stews. It is also lower in fat and calories than red meat.
Milk
Milk is another USDA-listed food which contains a large amount of natural leucine. According to SupplementNews.org, 100 g of milk contains 3,542 mg of leucine. Drinking low-fat or skim milk is a good way to increase the leucine in your diet without adding the additional fat and calories present in whole milk.
Soybeans
According to DietaryFiberFood.com, soybeans contain 2.97 g leucine per 100 g. Soybeans can be enjoyed steamed or in salads and soups, as tofu or edamame.
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