Top 10 Foods Highest in Lysine

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Lysine is an essential amino acid involved in the creation of collagen and absorption of calcium. Lysine may also help alleviate herpes simplex infections. A deficiency of lysine can lead to anemia, blood shot eyes, and fatigue. High lysine foods include lean beef, cheese, turkey, chicken, pork, soy, fish, shrimp, shellfish, nuts, seeds, eggs, beans, and lentils. The recommended daily intake for lysine is 30mg per kilogram of body weight, or 13.6mg per pound. A person weighting 70kg (~154 pounds) should consume around 2100mg of lysine per day. Below is a list of the top 10 foods highest in lysine with the %RDI calculated for someone weighting 70kg (154lbs). For more high lysine foods see the extended list of lysine rich foods.

#1: Lean Beef & Lamb (Roast Beef)Lysine 100g Per piece (296g) Per 3oz (85g)

3582mg (171% RDI) 10603mg (505% RDI) 3045mg (145% RDI)

Other Beef & Lamb Cuts High in Lysine (%RDI per 3oz, cooked): Beef Ribs (137%), Rib-Eye Steak (135%), Sirloin Steak (132%), Beef Tenderloin (131%), Lamb Shoulder (127%) Australian & New Zealand Lamb (122%), and Stewing Lamb (120%). Click to see complete nutrition facts.

#2: Cheese (Parmesan)Lysine 100g Per ounce (28g) Per cubic inch (10g)

3306mg (157% RDI)926mg (44%

RDI)331mg (16% RDI)

Other Cheeses High in Lysine (%RDI per ounce): Romano (39%), Gruyere (36%), Edam & Gouda (35%), Swiss Cheese (34%), Reduced-fat Mozzarella (33%), Hard Goat’s Cheese (29%), and Monterey (27%). Click to see complete nutrition facts.

#3: Turkey & Chicken (Turkey Wing, cooked)Lysine 100g Per wing (375g) Per 3oz (85g)

3110mg (148% RDI) 11663mg (555% RDI) 2644mg (126% RDI)

Other Turkey & Chicken Meats High in Lysine (%RDI per 3oz, cooked): Chicken Breast (125%), Turkey Breast (123%), Turkey Drumsticks (117%), Fat-Free Ground Turkey (115%), Chicken Wing (104%), Ground Turkey & Chicken Drumsticks (99%), and Turkey Wing (98%). Click to see complete nutrition facts.

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#4: Pork (Lean Chops, cooked)Lysine 100g Per chop (180g) Per 3oz (85g)

2757mg (131% RDI) 4963mg (236% RDI) 2343mg (112% RDI)

Other Pork Cuts High in Lysine (%RDI per 3oz, cooked):Bacon (140%), Pork Tenderloin (111%), Low Fat Ground Pork (110%), Pork Sirloin (109%), Ham (107%), and Spare Ribs (106%). Click to see complete nutrition facts.

#5: Soya Foods (Roasted Soybeans)Lysine 100g Per cup (93g) Per ounce (28g)

2634mg (125% RDI) 2450mg (117% RDI) 738mg (35% RDI)

Other Soya Foods High in Lysine (%RDI per ounce): Dried Frozen Tofu (Koyadofu) (42%), Soy Flour (31%), Soy Chips (22%), Fried Tofu, Natto (Fermented Soybeans) & Boiled Soybeans (15%), and Tempeh (12%).Click to see complete nutrition facts.

#6: Fish (Tuna, cooked)Lysine 100g Per 1/2 fillet (154g) Per 3oz (85g)

2590mg (123% RDI) 3989mg (190% RDI) 2202mg (105% RDI)

Other Fish High in Lysine (%RDI per 3oz, cooked):Salmon (100%), Snapper (98%), Mackerel (97%), Halibut (94%), Pollock (93%), Sea Bass (88%), Haddock (86%), and Cod (85%). Click to see complete nutrition facts.

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#7: Seafood (Shrimp, cooked)Lysine 100g Per 4 large shrimp (22g) Per 3oz (85g)

2172mg (103% RDI) 478mg (23% RDI) 1846mg (88% RDI)

Other Seafood High in Lysine (%RDI per 3oz, cooked): Cuttlefish (98%), Lobster (93%), Octopus (90%), Crab (83%), Clams (77%), Mussels (72%), Crayfish (62%), Oysters (57%), and Squid (53%). Click to see complete nutrition facts.

#8: Seeds & Nuts (Pumpkin Seeds)Lysine 100g Per cup (64g) Per ounce (28g)

1386mg (66% RDI)887mg (42%

RDI)388mg (18% RDI)

Other Seeds & Nuts High in Lysine (%RDI per ounce):Pistachio Nuts (16%), Chia Seeds & Sunflower Seeds (13%), Watermelon Seeds (12%), Cashew Nuts & Flaxseeds (11%), Sesame Seeds (9%), and Almonds (8%). Click to see complete nutrition facts.

#9: Eggs (Whole, raw)Lysine 100g Per cup (243g) Per egg (50g)

912mg (43%

RDI)2216mg (106% RDI) 456mg (22% RDI)

Cooked Eggs are also High in Lysine (%RDI per egg, cooked): Fried Egg, Hard Boiled Egg, Poached Egg, & Omelette (22%), and Scrambled Eggs (20%). Click to see complete nutrition facts.

#10: Pulses (White Beans, cooked)Lysine 100g Per cup (179g) Per tablespoon (11g)

668mg (32%

RDI)1196mg (57% RDI) 73mg (3% RDI)

Other Pulses High in Lysine (%RDI per cup, cooked):Lentils (59%), Split Peas (56%), Cranberry (Roman) Beans (54%), Yellow Beans (53%), Pinto Beans & Kidney Beans (51%), Black Beans (50%), and Chickpeas (Garbanzo Beans) (46%). Click to see complete nutrition facts.

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LysineAlso listed as:

Table of Contents   > Supplements > Lysine    

Overview

Uses

Dietary Sources

Available Forms

 

How to Take It

Precautions

Possible Interactions

Supporting Research

Overview

Lysine, or L-lysine, is an essential amino acid, meaning it is necessary for human health, but the body cannot make it. You have to get lysine from food or

supplements. Amino acids like lysine are the building blocks of protein. Lysine is important for proper growth, and it plays an essential role in the

production of carnitine, a nutrient responsible for converting fatty acids into energy and helping lower cholesterol. Lysine appears to help the body absorb

calcium, and it plays an important role in the formation of collagen, a substance important for bones and connective tissues including skin, tendons, and

cartilage.

Most people get enough lysine in their diet. Although athletes, burn patients, and vegans who do not eat beans may need more. If you do not have

enough lysine, you may experience:

Fatigue

Nausea

Dizziness

Loss of appetite

Agitation

Bloodshot eyes

Slow growth

Anemia

Reproductive disorders

For vegans, legumes (beans, peas, and lentils) are the best sources of lysine.

Uses

Herpes simplex virus (HSV)

Some studies suggest that taking lysine on a regular basis may help prevent outbreaks of cold sores and genital herpes. Others show no improvement.

Lysine has antiviral effects by blocking the activity of arginine, which promotes HSV replication. One review found that oral lysine is more effective

atpreventing an HSV outbreak than it is at reducing the severity and duration of an outbreak. One study found that taking lysine at the beginning of a

herpes outbreak did not reduce symptoms. Most experts believe that lysine does not improve the healing of cold sores. But supplementation may reduce

recurrences or improve symptoms.

Osteoporosis

Lysine helps the body absorb calcium and reduces the amount of calcium that is lost in urine. Since calcium is crucial for bone health, some researchers

think lysine may help prevent bone loss associated with osteoporosis. Lab studies suggest that lysine in combination with L-arginine (another amino acid)

makes bone-building cells more active and enhances production of collagen. But no studies have examined whether lysine helps prevent osteoporosis in

humans.

Athletic performance

Athletes sometimes use lysine as a protein supplement. Some studies suggest lysine helps muscle tissue recover after stress.

Dietary Sources

Good sources of lysine include foods that are rich in protein, such as:

Meat, specifically red meat, pork, and poultry

Cheese, particularly parmesan

Certain fish, such as cod and sardines

Eggs

Soybeans, particularly tofu, isolated soy protein, and defatted soybean flour

Spirulina

Fenugreek seed

Brewer's yeast, beans and other legumes, and dairy products also contain lysine.

Available Forms

Lysine is available in tablets, capsules, creams, and liquids, and is usually sold in the L-lysine form.

How to Take It

Pediatric

Speak with your pediatrician regarding appropriate dosages. Dosage is usually adjusted based on body weight.

Adult

Dosing depends on different factors. Talk to your doctor to determine the right dose for you.

Precautions

Because of the potential for side effects and interactions with medications, you should take dietary supplements under the supervision of a

knowledgeable health care provider.

Lysine can increase the absorption of calcium. Use caution when taking large amounts of calcium while supplementing with lysine.

While lysine in the diet is considered safe, excessive doses may cause gallstones. There have also been reports of renal dysfunction, including Fanconi

syndrome and renal failure.

Talk to your doctor before taking supplemental lysine if you have kidney disease, liver disease, or if you are pregnant or breastfeeding.

Possible Interactions

If you are currently being treated with any of the following medications or supplements, you should not use lysine supplements without first talking to your

doctor.

Arginine: Arginine and lysine share common pathways in the body. High levels of arginine may lower lysine levels in the body.

Aminoglycoside antibiotics (gentamicin, neomycin, streptomycin, etc.): Use with lysine may increase the risk of nephrotoxicity.

Supporting Research

Beauman JG. Genital herpes: a review. Am Fam Physician. 2005 Oct 15;72(8):1527-34. Review.

Breau RH, Kokolo MB, Punjani N, et al. The effects of lysine anaolgs during pelvic surgery: a systematic review and meta-analysis. Transfus Med Rev.

2014;28(3):145-55.

Dietary Guidelines for Americans 2005. Rockville, MD: US Dept of Health and Human Services and US Dept of Agriculture; 2005.

Fini M, Torricelli P, Giavaresi G, Carpi A, Nicolini A, Giardino R. Effect of L-lysine and L-arginine osteoblast cultures from normal and osteopenic

rats. Biomed Pharmacother. 2001;55(4):213-220.

Gaby AR. Natural remedies for Herpes simplex. Altern Med Rev. 2006 Jun;11(2):93-101. Review.

Krymchantowski AV, Barbosa JS, Cheim C, Alves LA. Oral lysine clonixinate in the acute treatment of migraine: a double-blind placebo-controlled

study. Arq Neuropsiquiatr. 2001;59(1):46-49.

Rakel D. Integrative Medicine. 3rd ed. Philadelphia, PA: Elsevier Saunders; 2012.

Rao M, Chinnasamy N, Hong JA, et al. Inhibition of histone lysine methylation enhances cancer-testis antigen expression in lung cancer cells:

implications for adoptive immunotherapy of cancer. Cancer Res. 2011;71(12):4129204.

Singh BB, Udani J, Vinjamury SP, et al., Safety and effectiveness of an L-lysine, zinc, and herbal-based product on the treatment of facial and circumoral

herpes. Altern Med Rev. 2005;10(2):123-7.

Tfelf-Hansen P. The effectiveness of combined oral lysine acetylsalicylate and metoclopramide in the treatment of migraine attacks. Comparison with

placebo and oral sumatriptan. Funct Neurol. 2000;15(Suppl 3):196-201.

Precauții

Datorită potențialului de reacții adverse și interacțiuni cu medicamente, trebuie să luați suplimente alimentare sub supravegherea unui furnizor de cunoștințe de îngrijire a sănătății.

Lizina poate crește absorbția calciului. Utilizați cu prudență atunci când se iau cantități mari de calciu, in timp ce suplimentarea cu lizină.

În timp ce lizina in dieta este considerat sigur, doze excesive poate provoca calculi biliari. Au existat, de asemenea, rapoarte de disfuncție renală, inclusiv sindrom Fanconi și insuficiență renală.

Discutați cu medicul dumneavoastră înainte de a lua suplimente de lizină, dacă aveți boli de rinichi, boli de ficat, sau dacă sunteți gravidă sau alăptați.

Alimente care contin mai multa vitamina C decat o portocala

Vitamina C  ajuta la mentinerea sanatatii tesuturilor si la mentinerea unui sistem imunitar puternic, contribiund si la absorbtia fierului in organism. Vitamina C este considerata si un aliat de nadejde in momentul in care vrem sa evitam sau sa combatem o raceala sau vreo alta afectiune. Alaturi de calciu si fier, vitamina C reprezinta o parte important a alimentatie in vederea combaterii intoxicatiei cu plumb.

Doza recomandata zilnic (DRZ) de vitamina C este de 90 mg pentru barbati si de 75 mg pentru femeile adulte. Dar sa trecem la alimentele care contin cantitati semnificative de vitamine C. si asa cum am mentionat si in titlu, portocalele nu sunt pe primul loc.

Care sunt cele mai bune surse alimentare de vitamine C

Ca sa stim de unde pornim, 100 g de portocala contin 53,2 mg de vitamina c.

Papaya

Papaya contine la 100 g 61,8 mg de vitamina C, iar o portie de piure de papaya (230 g) contine 140 mg. Mai mult decat atat, papaya are si un continut ridicat de vitamina A, folati si fibre alimentare.

Ardei gras rosu

100 grame de ardei gras ofera nu mai putin de 190,3 mg de vitamina C. La aceeasi cantitate de ardei gras verde primesti 119, 8 mg.

Broccoli

Ca si cand am mai fi avut nevoie de un alt motiv pentru a consuma broccoli! O portie de 100 de grame iti ofera93,2 mg de vitamina C.

Varza furajera

Ti-e pofta de o salata? Incearca una din varza furajera pentru ca la 100 g contine 120 mg de vitamina C. Acest tip de salata este bogata si in vitamina A dar si K, continand si multi fitonutrienti si fibre.

Gulie

100 grame de gulie iti furnizeaza 62 mg de vitamina C.

Capsunile

O portie de 100 g de capsuni contine aproximativ 56,7 mg de vitamina C. mai mult, studiile arata ca doua portii de capsuni saptamanal incetinesc degenerarea cognitiva.

Kiwi

Un kiwi la 100 de grame contine 98 mg de vitamina C.

Varza de bruxelles

Varza de bruxelles are la suta de grame aproximativ 85 mg vitamina C. ea este bogata si in riboflavina, fier, magneziu, fibre alimentare si vitamina A.

Patrunjelul

O mana de patrunjel (100 g) contine 133 mg de vitamina C. Deci nu il mai folosi numai cu rol de condiment presarat, ci adauga-l in sucurile tale de legume cu curaj.

Marar

Mararul are 85 mg de vitamina C la suta de grame.

Guava

200 g de guava contin 376 mg de vitamina C, ceea ce inseamna de 4 ori mai mult decat o portocala. Desprebeneficiile fructului de guava am mai vorbit si in trecut.

Mentiuni onorabile care nu bat continutul de vitamina C al portocalelor:

Conopida

O conopida mica, de aproximativ 100 grame, are 46,4 mg de vitamina C (si numai 50 de calorii).

Cartofii dulci

Un cartof dulce mare contine 35,3 mg de vitamina C.

Pepenele galben

100 g de pepene galben ofera 42,2 mg de vitamina C, dar cine consuma atat de putin pepene, intre noi fie vorba? :) Totusi, nu uita ca are si un continut ridicat de zahar, pepenele galben are un indice glicemic ridicat.

Lychee

Acest fructe exotic contine la 100 g aproximativ 70 mg de vitamina C.

Lamaia

Lamaia contine ;la 100 de grama 53 mg de vitamina C, exact sub continutul unei portocale, nesemnificativa diferenta totusi.

Grapefruit

Pentru 100 grame de grapfruit avem: 38,1 mg vitamina C (grapefruit rox si rosu) si 33,3 mg vitamina C (grapefruit alb).