Lysine is an amino acid found in some foods. Some of the high lysine foods include meat, cheese, yogurt, beans, milks, yeast and some more animal proteins. More you consume these, more Lysine you obtain in your diet. Though the kind of treatment a food item undergoes decides the proportion of Lysine in it, like heating the food kills Lysine contents greatly. Lysine rich foods thus can be concluded as animal proteins which are not prepared by harsh methods.
These high lysine foods are nutritious and beneficial for us. Lysin foods help in creation of collagen and absorption of calcium. Consuming high lysine foods can also help in reducing herpes simplex infection. List of Lysine foods which are for vegan and vegetarian lifestyle include lentils, seeds, eggs, beans, soy and more such. The daily recommended intake for lysine is 30mg per kg of body. An average 150 lbs person must consume 2100 mg lysine per day.
What is Lysine and some Lysine benefits:
Lysine as we already know so far, is an amino acid which helps as an essential building block for our body. The most important part of Lysine is stimulating collagen production in our body. Lysine is not produced in our body thus we need to consume foods high in lysine to make the amino acid levels intact in our body.
Lysine benefits are ample and if we were to just mention in a few words, it is the most critical amino acid needed in our body. Some lysine uses which are extremely important to note:
1. Bone Firmness
Lysine helps in absorbing calcium in our body thus increasing bones firmness. Calcium collagen duo helps in preventing bone loss in our body.
2. Lysine Helps From Collagen
Lysine helps in stimulating the production of collagen thus keeping the amino acid build up in our body. Collagen is the most abundant protein in our body. Collagen helps in producing cartilage, bones and connective tissues.
Lysine also helps in preventing the breakdown excretion of collagen too thus keeping it intact for our bodily functions.
3. Lysine Reduces Anxiety
Lysine is also believed to reduce anxiety in men and reduce stress in women. Lysine can block serotonin receptors, serotonin is called the happy hormone, and thus preventing anxiety and stress. Lysine also helps people with schizophrenia
4. Treat Herpes
Lysine helps in treating herpes
5. Lysine Lowers Diabetes
Lysine also reduces diabetes complications. High blood sugar can damage protein or lipid by attaching the glucose molecules and producing advanced glycation end products which cause complications like nerve cell and eye damage.
6. Lysine Increases Insulin Secretion and Lowers Blood Glucose Levels.
Lysine is seen to decrease fasting blood glucose levels in some studies. It also increased insulin and glucagon secretions too.
7. Reduces Pancreas Inflammation
Lysine also reduces inflammation of the pancreas. In studies, it is seen that L-lysine reduced pancreas injuries by suppressing inflammation and increasing antioxidant activity in them.
8. Increasing Bone Strength
Lysine helps in increasing the bone strength in our body. Lysine helps in absorbing more calcium and also prevents excretion of calcium from urine thus making the bones strong. Lysine is also believed to be a cure for osteoporosis.
9. Promotes Children’s Growth
Lysine thus promotes growth in children. Lysine helps in triggering growth hormones in children thus it must be given in recommended quantities.
10. Lysine for Cold Sores:
Lysine helps in treating cold sores and inflammation too. If can be taken orally or applied externally to get these benefits.
Cold sores of fever blisters are fluid filled lesions around lip area. These are caused by herpes simplex virus. Studies suggest that Lysine helps in building proteins and other metabolic functions. Lab tests suggest that Lysine hampers the activity of arginine which is is an amino acid that triggers herpes simplex virus in our body.
Though researchers have yet not established any concrete details on effectiveness of lysine for cold sores.
Side Effects of Lysine:
Lysine side effects are ample and studies are underway to establish its effectiveness for special cases. Some such conditions which must avoid lysine are:
- People with liver or kidney impairment must avoid lysine
- For pregnant and lactating mothers lysine must be only be used after discussing with OB-GYN
- Lysine may increase Aminoglycoside toxicity due to increased absorption of calcium in people who take calcium supplements
- Diarrhea, nausea, abdominal pain are a few side effects of lysine.
- Some cases are even reported for kidney disorders like Fanconi syndrome.
What Foods are High in Lysine:
Wondering what special food items you must consume for getting high lysine from them. Well here is your guide to High lysine foods which will help you plan your meals accordingly. Some foods highest in lysine are:
Cheese is loved by one and all, for its rich tangy flavors. Cheese is rich in Proteins, Vitamins, Minerals and is also considered an anti-cancer food. Specially Parmesan Cheese is the richest source of milk based proteins. This Cheese contains 151% of Lysine recommended dietary intake (RDI).
2. Oily and Fatty Fish Like Tuna:
Oily fishes contains many essential proteins, vitamins and minerals. It also contains omega 3 fatty acids in addition to Lysine that makes these fishes a superfood for us. Tuna is rich in lysine and contains 123% Lysine RDI
3. Roasted Beef
Beef contains good amounts of protein, vitamins, minerals and fat. Beef is a rich source of amino acids and contains 171% Lysine RDI.
4. Cooked Chicken Breast
Chicken overall contains good amounts of vitamins, minerals and proteins. It is one of the best source of dietary protein, specially the cooked chicken breast contains 148% Lysine RDI
5. Cooked Pork
Pork is high in protein contents and also contains most essential vitamins, minerals and amino acids which are wonderful for health. With fair enough calorific value the amount of lysine RDI in cooked pork is around 131%
6. Cooked Shrimp
Shrimp is a kind of seafood primarily made up of water and proteins. It also has a rare property despite being an animal protein, it contains antioxidant properties too. Cooked shrimp contains 103% Lysine RDI
7. Pumpkin Seeds
Pumpkin seeds are a powerhouse of nutrition. Being a plant based protein they are rich in antioxidants, minerals and specially Lysine contents. Pumpkin seeds contain 67% Lysine RDI.
8. Raw Eggs
Eggs are a rich source of proteins. It also contains minerals and a few vitamins too. Though raw egg can have a risk of salmonella infections but it contains 43% Lysine RDI
9. White Beans
Unlike other plant based legumes, beans contain good amount of lysine. Specially white bean contains fair amount of lysine. It contain 32% Lysine RDI
10. Cooked Turkey breast
Turkey may not just be a traditional festival food, but a truly hearty and healthy delight. Turkey is specially rich in proteins, specially the cooked turkey breast contains 123% Lysine RDI
11. Soy Flour
Soy in any form like tofu, flour or chunks contains good amount of proteins. Specially soy flour is rich in Lysine, it contains 31% RDI
Using Lysine for Acne Treatment:
Acne is a very common skin disorder where outbreaks appear on facial skin mainly causing a lot of pain and embarrassment. Studies have conducted that using lysine for acne can be beneficial and better than any other artificial product claiming acne treatment benefits.
L Lysine can be used both by orally consuming or applying externally on the body for getting its benefits in terms acne cure and treatment. Though oral consumption is a better way to add lysine and its benefits so consuming the above foods high in lysine is a good way to help cure acne. Lysine helps in stimulating collagen production thus helps the skin in repairing its tissues and cells damages by acne.
There are also L Lysine supplements which are prescribed for acne. L Lysine helps in creating another amino acid called Carnitine which helps in transporting fatty acids across cell membranes for oxidation. This Carnitine is significant in converting fatty acids within the body into energy and also absorbs calcium.
Dosage of Lysine for acne treatment must be in the range of 1000-3000 mg per day. Though a dermatologist prescription may even make it 9000mg a day but this must be carefully supervised medically. There are ample side effects of Lysine overdose so keep a close check on your intake. Some common L-Lysine supplements for acne are:
We must all consume these above lysine rich foods to enable health and wellness. These foods high in lysine are great for any health condition and lifestyle choice. The foods rich in lysine includes both vegetarian and non vegetarian choices and thus making it a good variety for us to pick from. Include these foods that contain lysine and prevent some of the most painful health hazards.
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