L-arginine is an amino acid, one of the building blocks your body needs to create protein and nitric oxide. Notric oxide allows blood vessels to relax through dilation. Although the body ordinarily produces adequate amounts of L-arginine, certain health conditions or dietary modifications can cause a deficiency. Fortunately, a variety of foods contain high levels of L-arginine, making it easy for you to boost your levels of this critical amino acid by adding those foods to your diet.
What L-Arginine Does
L-arginine's role in the creation of nitric oxide (NO) -- a key factor in regulating blood pressure -- is one of the amino acid's most significant functions, according to pediatrician William Sears, author of "Prime-Time Health." Sears cites studies that show eating a diet rich in L-arginine foods can help to lower elevated blood pressure. According to Paul Barney, M.D., author of "Doctor's Guide to Natural Medicine," the amino acid also slows the growth of tumors, helps to boost sperm count and promotes the formation of lean muscle mass and the proper formation of scar tissue. MayoClinic.com points out that your body also needs L-arginine to create urea, a waste product that helps flush toxic ammonia from the body. Despite its many health benefits, Barney cautions that pregnant or lactating women should avoid eating a diet high in L-arginine and should not take supplements of the amino acid.
Nuts, Seeds and Lentils
Nuts, seeds and lentils -- and the foodstuffs made from them -- are among the richest food sources of L-arginine, according to DietaryFiberFood.com. Another plus of most foods high in L-arginine is their high level of dietary fiber, which has plenty of health benefits as well. Spanish peanuts top the list of L-arginine-rich foods, offering 3,130 mg of the amino acid per 100 g. Other foods in this category -- and their L-arginine count per 100 g -- include peanuts with 3,090 mg, almonds with 2,470 mg, dried sunflower seed kernels with 2,400 mg, English walnuts with 2,280 mg, raw lentils with 2,170 mg, Brazil nuts with 2,150 mg, cashews with 2,120 mg, pistachios with 2,030 mg and flaxseed with 1,930 mg.
Animal Products
A variety of animal products also contain high levels of L-arginine. Topping the list is canned tuna, which offers 1,740 mg of L-arginine per 100 g serving, according to DietaryFiberFood.com. Other foods in this category and their L-arginine content include raw chicken, broilers or fryers with 1,190 mg.; raw Atlantic salmon with 1,190 mg; raw shrimp with 1,180 mg; raw egg yolk with 1,100 mg; raw whole egg with 820 mg; raw egg white with 650 mg; raw fresh pork with 560 mg and whole milk with 80 mg.
Other Foods
Several other plant-based foods offer high levels of L-arginine, according to DietaryFiberFood.com. These include raw kidney beans with 1,460 mg per 100 g; raw French green beans with 1,170 mg, raw green soybeans with 1,040 mg, extra-firm tofu prepared with nigari with 660 mg, whole grain wheat flour with 640 mg; raw garlic with 630 mg, raw onion with 100 mg and chocolate syrup with 90 mg.
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