Yogurt is a protein-rich, dairy-based food that is widely available and relatively inexpensive, so it can be a suitable addition to many diet plans. Because it contains protein, it also provides amino acids, including l-arginine. However, if you're interested in significantly increasing your intake of this amino acid, yogurt isn't the most efficient food for the task, as it isn't very high in ;-arginine.
Background
L-arginine is an amino acid, a type of molecular building block of protein. Protein-rich foods such as dairy, fish, meat and poultry supply arginine and other amino acids, which your body uses to build and repair tissues and cells. MedlinePlus notes that l-arginine is used but only "possibly effective" for an array of cardiovascular problems, such as clogged arteries, high blood pressure and coronary artery disease. The reasoning behind such uses is that your body converts l-arginine into nitric oxide, which widens your blood vessels.
L-Arginine Content in Yogurt
L-arginine isn't the most abundant amino acid in yogurt, so the food isn't an ideal source of l-arginine. Each 6 oz. serving of low-fat yogurt provides 200 mg of l-arginine. On the other hand, according to MayoClinic.com, "The therapeutic dosage (maximum dose considered to be safe) is 400-6,000 milligrams." By this measure, yogurt provides a good amount.
Foods with High L-Arginine Content
Although yogurt does provide some l-arginine, there are many foods richer in arginine. Just about everyone obtains enough arginine through diet. Unless a doctor prescribes it for a very specific purpose, people do not have to supplement with arginine. For instance, 100 g of roasted chicken breast provides 1870 mg of arginine and 100 g of yellowfin tuna provides 1670 mg.
Other Amino Acids in Yogurt
Yogurt isn't particularly rich in l-arginine, but it contains relatively high concentrations of other amino acids. Glutamic acid is the most abundant amino acid in low-fat, fruit-flavored yogurt with 8 g of protein per cup, and it's one your body can produce on its own; its primary role is as a neurotransmitter. This type of yogurt also contains proline, a derivative of glutamic acid, and leucine, an amino acid involved in muscle-building.
References
- MedlinePlus Supplements; L-Arginine; April 2011
- USDA National Nutrient Database: Yogurt, Fruit, Low Fat, 9 grams Protein per 8 Ounce
- Mayo Clinic; Arginine (L-Arginine); July 2011
- USDA National Nutrient Database: Chicken, Broilers or Fryers, Breast, Meat only, Cooked, Roasted
- USDA National Nutrient Database: Fish,Tuna, Yellowfin, Fresh, Cooked, Dry Heat
- USDA National Nutrient Database: Game Meat , Bison, Top Sirloin, Separable Lean only, 1" steak, Cooked, Broiled
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