Arginine is a nonessential amino acid. Because healthy individuals are able to synthesize arginine from other amino acids, most people do not require it in the diet. Therefore, no recommended intake exists. However, arginine is widely available in foods, most notably nuts and meat producdts. Arginine is used to make nitric oxide, a compound that relaxes your blood vessels. Creatine, involved in muscle contraction, is also synthesized from arginine.
About Arginine
Arginine is one of several nonessential amino acids present in food. Amino acids are the building blocks of protein and arginine, as well as other amino acids, is found in protein-rich foods. Your body is able to use amino acids as an energy source. Amino acids also help to replace damaged tissues and are especially important in growth and development. For this reason, children often require extra arginine in their diets to support rapid growth, according to "Biochemistry." Arginine also serves as a precursor to other important compounds.
Nitric Oxide and Creatine
Arginine is used to make nitric oxide. Nitric oxide helps your blood vessels relax and it can lower blood pressure and improve blood flow. Arginine can also combine with another amino acid, glycine, to produce creatine. Creatine is a high-energy compound found in your muscle. It provides a small but readily available reserve of energy that can be used during the first few minutes of intense muscular contraction. The amount of creatine in your body is proportional to your muscle mass: the more muscular you are, the more creatine your body can store.
Nuts and Seeds
Nuts are the richest source of dietary arginine. One hundred grams of walnuts, for instance, contains 2.5 g of arginine. Other sources include Brazil nuts, hazelnuts, pine nuts, almonds and peanuts. Cashews, Macadamia nuts and pecans are high in arginine, as well. Seeds are also noted for their arginine content. One hundred fifty grams of sesame seeds contains nearly 5 g of arginine. Pumpkin seeds are also high in arginine.
Other Sources
Seafood is another source of arginine. Per 85 g, shrimp and crab each contain about 1.5 g of arginine. Scallops and crab also contain over 1 g per serving. Other foods rich in arginine include a variety of meat products. Meat products known for their arginine content include pork, pheasant, bacon and beef. Dairy is also high in arginine. Per serving, dairy products such as milk and cheese contain more than 1 g of arginine. Yogurt contains comparatively less.
References
- "Physiology"; Linda S. Constanzo; 2010.
- "Biochemistry"; Richard A. Harvey, Ph.D.; 2010
- "The Nutrition Doctor's A-To-Z Food Counter"; Dr. Ed Blonz; 1999
- Herpes.com: Nutrition: Lysine and Arginine
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