Arginine Foods

There are 20 common amino acids that are required by the body. Among the 20, arginine, or α-amino acid is one of the most important one. It is very important for proper health and nutrition in the body. Arginine also carries out different functions in the body. Before knowing more on arginine foods, let us have a look at the health benefits of this amino acid.

Arginine Health Benefits

One of the most important functions of arginine amino acid is that it helps in the formation of spermatozoa in men. It is also essential for the production of growth hormone in the body. On the other hand, arginine is also very essential for carrying out several physiological processes in the body. It is required for cell division and metabolism of ammonia and nitrogen. Similarly, arginine promotes proper functioning of the immune system and helps in the formation of hormone insulin. It helps in healing the wounds and makes the body resistant to bacteria.

Arginine is also very beneficial in reducing the time required for healing of bones after fracture or injury. Apart from these, arginine is also believed to reduce stress and improve sleep. Also, it is considered to help in relieving arthritis, herpes and different types of allergies. Arginine boosts metabolism and hence aids in weight loss. The human body produces arginine in some amounts which helps in carrying out some of its functions. However, it is essential to include arginine foods in the diet to prevent deficiency disorders. Deficiency of arginine in the body leads to reduced amounts of spermatozoa in men, poor healing of wounds, hair loss, skin rash, etc. Therefore, it is essential to include high arginine foods in the diet regularly.

Arginine Foods List

We observe that arginine is mostly gotten from plant sources than animal sources. Among the above mentioned foods, pumpkin seeds, sesame seeds, almonds and walnuts contain more than 2000 mg of arginine per 100 - 150 gms of serving. The following is a list of arginine rich foods.

Plant Source

• Pumpkin Seeds
• Almonds
• Sesame Seeds
• Hazelnuts
• Brazil Nuts
• Walnuts
• Pine Nuts
• Cashew nuts
• Pistachios
• Peanuts
• Pecans
• Squash
• Macadamia Nuts
• Wheat Germ
• Brown rice
• Quinoa
• Teff
• Watermelon
• Shredded Coconut
• Kidney beans
• French beans
• Soy

Animal Source

• Snails
• Seafood
• Milk
• Mozzarella/Parmesan cheese
• Beef
• Veal
• Tuna
• Chicken
• Salmon
• Shrimp
• Pork

Arginine Dosage

Although there are numerous arginine foods, one may also find amino acid supplements in the market. There is no standard value about the dosage of arginine. However, the maximum amounts of arginine to be consumed during a day is 8 - 9 grams. If taken in higher amounts, it can lead to side effects. However, one should note that the instances of arginine side effects occur only when a person consumes L-arginine supplements in large amounts. Side effects of overdose of arginine causes abdominal pain, bloating and diarrhea, and gout. Arginine supplements also lead to inflammation in the lungs, which when worsened leads to asthma. Therefore, one needs to be careful about the use of supplements. It is highly recommended for people to consult the doctor before consuming any supplements.

On the other hand, people suffering from chronic diseases and pregnant women are specifically advised to not to go for supplements without the doctor's recommendation. Similarly, arginine supplements can have a negative effect on other prescription medications and hinder their effectivity. Arginine supplements may also have a negative effect on people suffering from heart diseases and hence, they should stay away from it. If one wishes to have low arginine foods, then the best alternative is not to have the above mentioned foods in combination of each other.

This was brief information on health benefits and arginine foods list. Lastly, one should remember that having a balanced and a nutritious diet regularly helps in gaining all the essential nutrients for the body. Take care!