Arginine is a semi-essential amino acid that is a building block of proteins, stimulates production of nitric oxide and regulates secretion of insulin and growth hormone. Children must get arginine from foods since they cannot produce it, whereas adults are able to make it in the body. Certain foods contain lots of arginine. These foods contain other nutrients that are beneficial for your health too. Consult your doctor about your diet and about eating foods with arginine.
Black Walnuts
Black walnuts are among the richest food sources of arginine. Black walnuts contain 3.618 g of arginine per 100 g. Increased arginine bioavailability in your body is associated with reduced risk of cardiovascular disease, particularly inflammation of cells that line the inside of blood vessels, according to research by scientists at the Medical University of Graz in Austria and published in "Atherosclerosis" in May 2011. Black walnuts are also highly concentrated with omega-3 fatty acids, healthy fats that promote heart health, reduce your risk of cardiovascular disease and improve symptoms from inflammation.
Sesame Seeds
Whole, dried sesame seeds contain 2.630 g of arginine per 100 g. Sesame seeds are also good sources of monounsaturated fat and vitamin E. Monounsaturated fat is a healthy fat that can reduce your risk of heart disease. Scientists at the University of Hawaii Cancer Research Center in Honolulu found that consumption of moderate amounts of sesame seeds significantly increases vitamin E blood levels and bioactivity, according to research published by "Nutrition and Cancer" in 2001.
Beef
Beef is among the best sources of protein and arginine. Round bottom beef contains about 2.283 g of arginine per 100 g. Beef is also a good source of iron, a trace mineral that is vital for the development of red blood cells. Iron is part of hemoglobin, a substance in red blood cells that carries oxygen from your lungs to the cells in your body.
Cooked Shrimp
Shrimp is a shellfish with high concentrations of arginine. Mixed species of cooked shrimp contain 2.247 g of arginine per 100 g. Shrimp is also a rich source of vitamin B-12, a water soluble vitamin that your body uses to develop DNA and support healthy nerve function. Scientists at Coastal Carolina University in Conway, South Carolina, found that shrimp is high in omega-3 fatty acid content and consumption of this shellfish reduces the risk of cardiovascular disease, stroke, and diabetes, according to research published in "Marine Pollution Bulletin" in September 2010.
References
- The Center For The Improvement Of Human Functioning International; Proteins / Amino Acids; March 21, 2011
- United States Department of Agriculture; National Nutrient Database for Standard Reference; 2010
- "Atherosclerosis"; Arginine Bioavailability Ratios Are Associated with Cardiovascular Mortality in Patients Referred to Coronary Angiography; H. Sourij, et al.; May 10 2011
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "Nutrition and Cancer"; Effects of Dietary Sesame Seeds on Plasma Tocopherol Levels; R.V. Cooney, et al.; 2001
- Linus Pauling Institute at Oregon State University; Iron; Marianne Wessling-Resnick; August 2009
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