Amino acids have become very common as supplements. And that’s not a surprise. And that’s because of the benefits they offer. And one of the amino acids commonly sought for is l-tyrosine. This is well-known for having effects on improving alertness and focus. One thing this amino acid does is to help produce certain chemicals in the brain. These chemicals help out with the communication of nerve cells. And for this, it may also help out with regulating mood. Many people these days opt for tyrosine supplements. Well, supplements are great. But the best source of amino acids is from food. That’s why we’ll be taking a look at l-tyrosine rich foods.
Well, there are many foods that we eat that contain a lot of amino acids. Most especially essential amino acids. But even non-essential amino acids such as tyrosine can be gotten from certain foods. The thing though is that most of us aren’t aware of these foods. And because of this, it would be quite hard to monitor if you’re taking in enough of that particular amino acid. For instance, if your goal is to increase your intake of l-tyrosine you have to look out for l-tyrosine foods. Once you do that you have to incorporate it into your diet. That way you know that you’re taking in enough tyrosine. Well, let’s dive into what l-tyrosine is all about.
What is Tyrosine?
As you already know, this is an amino acid. And this amino acid is produced naturally in the body. This means that it’s a non-essential amino acid. It is produced from another amino acid known as phenylalanine.
Tyrosine is an important precursor for many substances in the body such as:
- Dopamine: This helps in regulating pleasure and reward centers in the body. Dopamine is a chemical that’s produced in the brain. And it’s very important for motor skills and memory.
- Adrenaline and noradrenaline: Here are two hormones that are very important for the flight and fight response in the body. The flight and fight response is when you’re in stressful situations. These hormones trigger when you flee when you find yourself in situations that can cause harm to you.
- Melanin: Melanin is a pigment in the body that can be found in the hair, skin, and eyes. It gives color to these parts mentioned. People that are dark-skinned have more melanin in their skin than people that are light-skinned.
- Thyroid hormones: They are hormones produced by the thyroid gland in the body. And their main purpose is regulating metabolism in the body.
L-Tyrosine Rich Foods
Here’s a list of some of the foods that are rich in l-tyrosine that you can opt for.
- Soy: There’s a reason why people say soy is the wonder food for vegans. Tyrosine can be found in a variety of soy products like soy milk, soybeans, soy nuts, and even raw soy seeds. With a 200 calorie serving of soy, you would be able to get about 1900-2000mg of tyrosine.
- Spirulina: Many people consume this in supplement form. This is rich in protein and iron. And it’s safe for children to consume. With a 200-calorie serving, you would be able to get about 2046mg of tyrosine.
- Eggs: Many people don’t opt for eggs because it’s high in cholesterol. But research has proven that eggs are compulsory foods that should be taken moderately. In a 200-calorie serving, you would be able to get about 1600-1900mg of tyrosine.
- Beans: Here’s another good choice for vegans. Different varieties of beans, most especially lima beans, are good sources of tyrosine. They help increase the protein content in the body. And there are many good recipes for making beans.
- Nuts: These are good sources of fiber. And when taken in a good amount they help improve digestion. They are also good sources of tyrosine. With a 200-calorie serving, you would get good amounts of tyrosine. You can opt for peanuts, walnuts, and even almonds. You can simply add nuts to your cereal in the morning. Another good option is to make a smoothie using nuts. All you need to do is blend the nut with milk.
- Poultry: On the list of poultry we have turkey, quail, chicken, and duck. All these are great sources of tyrosine. For children, this is also a good source of protein. It helps them grow well. Because poultry is rich in both essential amino acids and non-essential ones. It helps improve the growth of muscles and also improves the function of organs. The good thing is that it can be cooked in different forms.
- Meat: This is another great source of tyrosine. All forms of red meats are great for increasing tyrosine in the body. The best source is lean beef and pork. Also, meat like elk and deer is a good source of this amino acid.
- Cottage cheese: Interestingly, the Greek name of the cheese is “tyros”. This is indicative of the fact that cheese is very rich in tyrosine. Even though it’s rich in tyrosine you should consume low-fat cheese. Cheese helps aid digestion and is also a good source of proteins. In 100grams of cottage cheese, you would get a whopping 228% of tyrosine. That’s a whole lot if you ask.
- Oats: Here is another amazing source of tyrosine. With just half a cup of oats, you would be able to get 447mg of tyrosine. That’s a lot as well. So oats would be a good breakfast option for you. While you get plenty of tyrosine you would also get a lot of dietary fiber which is great for digestion. And also helps lower the amount of cholesterol in the body.
Tyrosine just like many other amino acid supplements is considered safe for use. The safe dose of tyrosine is about 150mg per kg in a day. So you can see that you would have to take a lot before you can take too much.
When it comes to supplements it’s easier to overdose. But with food, it’s very difficult. That’s why you should opt more for l-tyrosine rich foods.