It seems we won’t hear enough of L-Serine. Why is it that everybody in the health community seems to be talking about this compound? A lot is being said about the many benefits of L-Serine. And it all started recently. L-Serine had been discovered as far back as 1865. However, recent research works by experts suggest that L-Serine is good for the brain and cognitive health. It may be a breakthrough for the prevention and treatment of cognitive and neurological diseases. This is amazing, isn’t it? Thankfully, your body produces serine naturally. But there may be times when you need to get it from food also. So, what foods contain L-Serine?
Serine is one of the amino acids referred to as ‘conditionally essential’. There are 7 such amino acids. These 7 amino acids are naturally produced by the human body. This means that they are not nutritionally essential. You don’t have to get them from your diet. But in special situations when there is an illness or extreme stress, you may need to get them from your diet. This is the case with serine. Although your body produces it naturally, physiological stress may make it necessary for you to get it from your diet.
What You Should Know About Serine
We have mentioned that your body naturally produces the amino acid, serine. Aside from this, many protein foods also contain L-Serine. However, serine is nutritionally non-essential.
If you don’t get enough serine from your diet, your body can make some more to make up the deficit. It will naturally synthesize serine from glycine.
The benefits of serine throughout your body are wide-ranging and so many. But perhaps, the most popular is the important role it plays in aiding, maintaining, and boosting neurological health.
As you grow older, there is a high probability that your neurological function may weaken. But with L-Serine, this may not necessarily happen. It helps to maintain the healthy function of your brain and cognitive process. Serine supports the nervous system in amazing ways.
L-Serine also helps in the following biological processes in your body:
- Cell proliferation
- Fat metabolism
- Fatty acid metabolism
- RNA methylation
- DNA methylation
- Protein synthesis
- Muscle growth
… And many more
You hardly would find a situation where someone has serine deficiency. It is very rare. But then, it happens at times.
Serine deficiency occurs as a result of problems with the process of synthesis. This problem is usually caused by an inherited disorder of metabolism disorder. It runs in families. Such people who have this disorder have to get serine from their diet.
Extreme stress can also cause serine deficiency. The body is so stressed that it cannot make enough serine. At such times too, you may have to get serine from your diet. However, this is usually temporary unlike in the case of metabolic disorder is permanent.
Serine deficiency, whether caused by illness or physiological stress can lead to serious mental problems. That is why it is important to know which foods you can get L-Serine from.
What Foods Contain L-Serine
There are a lot of foods that you can get L-Serine from. But some foods have excellent amounts of L-serine in them. They have a greater concentration of L-Serine than most other foods.
Usually, protein-rich foods have the highest serine content in the world. Foods like eggs, cheese, milk, cheese, a wide range of seeds, beef, fish, pork, chicken, and several spices. Below is a list of foods that contain the highest serine content:
- Egg: Eggs are rich in serine. There is so much L-serine, particularly in the egg white. 100 grams of dried powder egg white would give you 6.15 grams of L-Serine.
- Soy: Protein isolate from 100 grams of soy would give you about 4.6 grams of L-Serine.
- Seaweed: These sea vegetables also have a high content of L-Serine. Spirulina seems to have the highest content. 100 grams of dried spirulina will give you 3 grams of L-Serine.
- Gelatins: You get gelatin when you boil the skin or bones of an animal. You can also get gelatin from boiling ligaments and tendons. 100 grams of unsweetened gelatin powder would give you 2.6 grams of L-Serine.
- Fish: All types of fish are rich sources of L-Serine. But cod has it in abundance. It contains 2.56 grams of L-serine per 100 grams.
- Soya beans: This legume has l-Serine in abundance. 100 grams of raw mature soya bean seeds contain about 2.3 grams of L-Serine.
- Tofu: When you freeze-dry tofu, you get the Japanese flavor, Koyadofu. 100 grams of Koyadofu contain 2.25 grams of L-Serine.
- Milk: Milk is a complete protein. You can get all the essential amino acids from it. The interesting thing is that it also contains some non-essential amino acids. 100 grams of dry non-fat milk contains about 2 grams of L-Serine. However, milk fortified with vitamin A or D may have a lower content.
- Beef: How do you like to have your beef? Roasted or cooked? It doesn’t matter. You’ll get a lot of L-Serine from eating beef. 100 grams of boneless beef contains 1.52 grams of L-Serine.
- Chicken: Be it fryers or broilers, all chicken meats have high L-Serine content. The highest amount of L-Serine is found in the giblets. That refers to the heart, liver, and gizzard of chicken. 100 grams of cooked or fried chicken gibbets will give you 1.43 grams of L-Serine.
When is L-Serine Conditionally Essential?
Like we mentioned earlier, it is not always necessary for you to get serine in your diet. Your body makes enough to meet up with your daily requirements. However, in certain conditions, it is essential to get L-Serine from your diet.
The conditions that may make L-Serine nutritionally essential are as follows:
- Extreme physiological stress
- Chronic fatigue
- Amyotrophic lateral sclerosis
- Parkinson’s disease
- Alzheimer’s disease
If you have any of these diseases or you have a high risk for any of them, you should supplement your L-Serine with a diet. Thankfully, you now know what foods contain L-Serine.