Why Arginine Foods?
By now, you’re probably aware of the numerous benefits of arginine (L-Arginine, to be more exact) in the body. L-Arginine is converted to nitric oxide, which helps the relaxation of blood vessels, resulting in improved blood circulation throughout the body (guys, are you paying attention?). Studies have shown L-Arginine helps maintain the balance of nitrogen in the body, as well as assisting in the detoxification of the liver (including alcohol toxicity), the healing of wounds, male impotence and sterility, and the removal of excess ammonia in the body.
Arginine Foods: Less fat, more muscle
L-Arginine has been shown to promote an increase in muscle mass while also increasing oxidation of of fat and glucose. Translation: more muscle, less fat. In addition, a recent study in the Journal of Nutrition shows L-Arginine promotes the secretion of growth hormone in the body. Translation: more muscle, less fat. Do you see a pattern here?
Arginine Foods in Nature
L-Arginine rich foods – or simply Arginine Foods – are foods that have a relatively high concentration of L-Arginine. Generally, arginine foods will include protein rich foods, such as meat, milk, nuts, seafood, beans, and natural cereals.
Here is a list of Arginine Foods, ranked from the highest concentration of L-Arginine to the lower concentration:
Nuts and Seeds Arginine Foods
- Spanish peanuts
- peanuts
- almonds
- sunflower seeds
- walnuts
- hazelnutsbrazilnuts
- cashews
- pistachio
- flax seed
- pecans
- coconuts
Legumes Arginine Foods
- kidney beans
- French beans
- Soybeans
- chickpeas
Meat Arginine Foods
- Tuna fish
- Beef
- Poultry
- salmon
- shrimp
- lowfat pork
Dairy Arginine Foods
- egg yolk
- whole egg
- egg white
- whole milk
Other Arginine Foods
- Soy protein
- Tofu
- Garlic
- Onions
- Oat or wheat based cereals
- Chocolate syrup (!)
- Watermelon
“Unnatural” Arginine Foods
L-Arginine is an amino acid and can also be found in a number of supplements available over-the-counter. The actual concentration of L-Arginine in these arginine foods varies; check the label for specific information. Arginine Foods in this category include:
- Tablets
- Whey protein mix
- Soy protein mix
Arginine Foods: Accessible, Delicious, Effective
Although you could spend money on supplements rich in L-Arginine, you can just as easily adjust your weekly grocery list to incorporate any of the above foods as a way to increase your daily L-Arginine intake. For example, a daily meal plan rich in arginine foods could look like this:
Breakfast
Milk, Oats, Eggs
Lunch
Beef, kidney beans, a side of your choice, and – for dessert – a slice of watermelon
Dinner
Roasted chicken breast with garlic and onions, a side of your choice
Snacks:
Sprinkle in a serving of nuts between meals for an extran boost in your arginine food intake. Cashews and walnuts are two of my favorites. Yumm!
Of course, you can always supplement your arginine foods by consuming either oral tablets or drinking protein mix with milk.
Sound Advice: Try a variety of the above arginine foods and discover what you enjoy the most. That way, you’ll not only develop a healthy arginine foods habit, you’ll develop a healthy arginine foods lifestlyle.
I’m off to get some cashews. ;)
