Most foods rich in arginine are actually plant-based! Soy, seeds and nuts are actually great dietary sources of arginine!
Health benefits of a diet high in arginine!
Arginine is an amino acid. It’s essential for kids. They have to take it from food. On the other hand, adults can synthesize adequate amounts. In any case, eating foods rich in arginine is good for our health.
For instance, arginine regulates blood pressure and immune function of the body by helping vascular endothelial and immune cells synthesize nitric oxide. Nitric oxide relaxes blood vessels, and improves the supply of blood flow.
Furthermore, arginine plays a key role in the synthesis of many hormones. For instance, arginine is necessary for the synthesis of the human growth hormone. Arginine doses of 5-9g can significantly increase human growth hormone levels.[5,6]
As arginine is necessary for the synthesis of the human growth hormone and testosterone, it’s believed that a diet high in arginine is good for building muscle mass. Additionally, arginine prevents exercise-induced stress. Also, arginine may prevent lean mass loss while dieting.
Last, but not least, arginine seems to have potent anti-aging properties! Nitric oxide made by arginine stimulates regeneration of the skin and promotes the production of collagen. Additionally, nitric oxide increases blood circulation to the skin.
Common plant-based foods rich in arginine
Arginine is an amino acid. Therefore, foods from animal sources and especially turkey, beef, and chicken are rich in arginine.
But, we can get high amounts of arginine from plant-based food as well. In fact, vegans and people who follow a plant-based diet can get more than enough arginine from food.
|plant-based food||g/100g||g/serving||food from |
|soy protein isolate||6.7||1.9||gelatin, dry powder||6.6||0.5|
|pumpkin seeds||5.3||1.5||egg, wthite, dried||4.4||1.2|
|watermelon seeds||4.9||1.4||cod, dried||3.8||3|
|hemp seeds||4.5||1.4||pork, bacon||1.9||3.7|
|soy flour||3.6||0.2||turkey, ground||2.3||5|
Beans, such as soybeans, lupins, and lentils are good sources of arginine as well.
But, how much arginine do we need daily? Actually, there isn’t a recommended daily intake. As a rule of thumb, taking a daily dose of 15-30g seems enough for improving health.