Leucine is an amino acid required for different kinds of metabolic functions in the body. It is required for protein synthesis, regulating serum glucose levels, repairing damaged muscles, lowering cholesterol, etc. It also reduces muscle weakening as age progresses. So, including leucine rich foods in diet is important. Listed below are a few foods that contain good amounts of leucine.
Foods Rich In Leucine:
Soybean is the only vegan food that contains all the essential amino acids the body cannot produce. Hence, it is rightly called the complete protein food. 100 g of roasted soybeans contain 3223 mg of leucine. It contributes to 118 percent of leucine required daily.
The hard dairy product, parmesan cheese is used to enhance the flavor in Italian cuisine. It is also packed with nutrients that boost health like protein, vitamin A, calcium, leucine, etc. Every 100 g serving of parmesan cheese contains 3452 mg leucine and it contributes to 121 percent of the recommended daily dosage.
Beef is a nutrient dense food loaded with monosaturated fats, which is good for the health. It is a great source of vitamin B, zinc, protein, iron and leucine. Nearly 3165 mg leucine is present in 100g of beef. It makes to 118 percent of daily-required amount of leucine by the body.
The highly nutritive, low calorie pumpkin seeds make a wonderful snack. It is a very popular food among athletes because it contains leucine, which improves stamina and fat oxidation. 100 g of pumpkin seeds contain 2419 mg leucine.
Chicken is an excellent source of protein. It boosts immunity and relives stress. It is packed with minerals required for keeping the bones healthy. Other than these, it is a great source of leucine too. 100 g of chicken contains 2652 mg of leucine, which makes up to 97 percent of daily-required value of leucine.
White bean is a super food packed with antioxidants, vitamins and minerals that will make the body hale and hearty. It acts as detoxifying agent, regulates fat metabolism and keeps the body energized for a long time. In addition, it contains 776 mg leucine in every 100 g serving. Leucine enhances endurance and reduces obesity.
Tuna fish has a major impact on the cardiovascular health. It is a rich source of omega-3-fatty acids that lower cholesterol levels. It also contains 2293 mg leucine per 100 g serving. These healthy protective compounds make the fish a food that guards the cardiovascular system.