Glutamine is a non-essential -amino acid in our body. There are 23 amino acids, and each of them offers certain benefits by preventing and curing various diseases or health conditions starting from cold to memory loss. Glutamine is a very important amino acid in our body. it is mostly present in the skeletal muscle and lungs Researcher says that it will help to boost up your immune system and also help to the recovery of muscle and help to gain bigger muscle. it will also help to repair the damaged tissue and eliminate waste product like ammonia in the body.
Glutamine Rich Foods
Here’s a listing of glutamine-rich foods that you could consume in case of lack of this highly essential protein. Aside from adding supplements to your daily diet, you can rely on those food items to balance out the glutamine content in your body. While animal proteins are highly rich in glutamine, there are many vegetables too that would do the trick.
Top 10 Natural Glutamine Food For Muscle Building
Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content. Beef from grass-fed cattle has much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding body fat and building lean muscle and it also contains Glutamine.
Seafood such as fish, mussel, shrimps, and crabs are an excellent source of glutamine. Also, seawater fish have more glutamine content than freshwater fish. You can steam, grill or add them to soups and salads. Make sure not to overcook them as they lose texture and food value.
Meat is a fantastic source of protein. Chicken, lamb, and beef are great sources of glutamine, and you must include any one of them in your lunch or dinner. However, be cautious with red meat if you are obese or have a heart problem or higher blood pressure. Meat contains a very high amount of protein. Any food that’s high in protein is also high in glutamine. Meat is considered one of the richest sources of glutamine.
- Consume chicken breast and lean cuts of beef to find the adequate amount of glutamine. Avoid consuming charred meat and have green leafy veggies with meat to balance the diet
4. Red Cabbage
Red cabbage is famous for being a glutamine-rich vegetable. It helps build resistance and boosts your overall health.
- Contain it in salads, sandwiches, and wraps because cooking it destroys the glutamine contained in it. You can even think about juicing or fermenting it.
Grass-fed milk is glutamine-rich and helps promote the production of glutathione, an antioxidant.
Consume milk in the morning with breakfast with no additional sugar to replenish the depleted levels of glutamine in your body. It will also strengthen your bones in the process.
Raw spinach is a great source of L-Glutamine. You can create a delicious and healthy spinach salad while having a meal every day and enjoy the benefits of glutamine. Reiterating that cooking this vegetable will destroy the properties of an amino acid, so consume them raw with your salad or cook as minimally as possible.
Cabbage is well known for having a substantial quantity of glutamine. For a large dose of the amino acid, drink freshly juiced cabbage. It helps build your immunity and increase your overall health. For juicing or fermenting, you can use cold filtered water to maintain the nutrition value.
All types of beans are excellent sources of L-Glutamine. Regardless of whether you are a vegetarian or vegetarian, include beans regularly into your diet to get the adequate amount of dietary protein. Consuming beans as salad or vegetable juice would be the best methods to get the most benefits. If you are a vegetarian or vegan and may not have animal sources of glutamine, eat beans. Consuming beans may also help accelerate the recovery procedure for an injury.
- Have boiled legumes with veggies and a lean protein source such as mushroom or chicken breast to have a balanced diet.
Egg whites contain high-levels essential amino acids, particularly L-Glutamine. In 100 grams of egg whites, you can get almost 10.9 g of glutamic acid. A human body can produce 10 amino acids, which are called”nonessential amino acids.” There are nine essential amino acids that human body can’t produce, and are required to be obtained through diet. Consuming egg whites is a fantastic way to fill that void. Eggs of birds from a local farm that avoids using hormone shots is a good source of glutamine.
- Have two whole eggs and three egg whites for breakfast to give your body with the needed amount of vitamins, minerals, and amino acids. You might also have boiled, fried or poached eggs or omelet to add variety and taste to your meal.
Yogurt has many health benefits, like improving gut bacteria count and improving digestion. Include it in your diet if you are looking for a dietary source of glutamine. Make sure the yogurt you consume is from grass-fed milk.
- It is ideal to make a bowl of yogurt at home and store in the fridge rather than consuming the one available in the market that has low glutamine content.
Ricotta cheese is obtained by adding citric acid or lime juice to milk, which leads to precipitation of the milk protein. Like grass-fed milk, grass-fed ricotta cheese is an excellent source of glutamine.
- You can have it for breakfast by adding a little pepper and salt to it. Or add a little sugar if you are not worried about weight gain. Add it to salads, sandwiches, and wraps to make your lunch extra special.
Nuts are a rich source of healthy fats and protein. Glutamine, an amino acid, is also abundant in nuts. It is easy to overeat these tiny pockets of pleasure, and hence, you have to be aware of how many nuts you consume.
- Have almonds, hazelnuts, pistachios, peanuts, and walnuts without toasting to maintain the nutritional value intact.
Parsley is a well-loved herb which is used to add taste and flavor to different dishes such as quiche and soups. Apart from being a good source of vitamins, minerals, and dietary fiber, parsley is also full of glutamine. Dark leafy greens like spinach, collard greens, kale, lettuce, radish greens, and cilantro are great sources of glutamine. If you workout regularly, get less rest, and feel exhausted all the time, including these leafy greens in your diet will improve your health and strengthen your immunity.
- Add it to your sandwich, stuffed flatbread, hot dog, stuffed chicken, grilled fish, mushroom, or vegetable soup.
- Add them to your sandwich, salad, and wraps. Balance the meal with a lean protein source, healthy fats, and good carbohydrates.
14. Organ Meat
Organ meat like liver is a good source of glutamine. If your body needs to replenish the glutamine levels due to illness or muscle loss because of a flesh wound, such as animal liver into your diet may speed up the process.
- Grill the liver and season it well.
15. Bone Broth
Bone broth is super healthy. In case you have been falling ill regularly and feel your immunity needs a boost, eat the glutamine-rich bone broth.
- Cover the lid and cook for 60 minutes. Have it with flatbread or garlic bread.
Both green and white asparagus are a fantastic source of glutamine and may be used to reduce muscle loss or hasten the recuperation time.
- Blanch, grill, or add it to your soup. Have it along with dark leafy greens, other veggies, and a lean protein source to make the meal healthy.
They are amazing for vegetarians and vegans as they are deprived of different amino acids which could be sourced from animal meat. Have legumes in soups or make drops, savory pancakes, add wraps, or make a curry to easily include them in your daily diet.
These are the best glutamine-rich foods that you can have in your diet to have better muscle tone, prevent muscle loss, strengthen the bones, and enhance immunity. Now, let us look at the advantages of consuming glutamine-rich organic foods.