Arginine is a form of amino acid, which helps build proteins. Though the body can produce its own amino acids, most of the essential amino acids come from the foods high in arginine. Arginine is essential for the body because it creates nitric oxide that helps to relax and widen arteries which in turn improves blood circulation. It also helps in healing injuries, enhances immune system, and assists kidneys in eliminating waste.
It is taken as a diet supplement for managing heart disease, erectile dysfunction and angina. It also helps in healing wounds, bodybuilding and tissue repair. However, it can also have adverse effects like diarrhea and upset stomach.
Turkey breast contains the highest source of arginine. A piece of cooked breast contains 16 grams. It is also rich in protein and also has omega-3 fatty acids and Vitamin B in high concentrations. It will take 15 minutes to prepare an easy dinner of turkey rice bowl, which is very delicious and nutritious.
2. Pork Loin
Another food that is protein rich is pork loin. Next to turkey, it contains 14 grams of protein for every rib. It is among the leanest cuts of the pork meat so it contains less fat. To prepare bourbon pork tenderloin, marinade the pork loin cuts to give it flavor without adding fat.
Another healthy and typical way to get protein is by eating chicken. This meat contains the third largest source of arginine. Just one breast of chicken fills 70% of your daily protein requirements and 9 grams arginine. The dish made of pinto bean sauce and chicken is both flavorful and protein rich.
4. Pumpkin Seeds
You can get protein and arginine not only from animal sources. You can also find them in seeds like pumpkin seeds. Just one cup contains 7 grams. These seeds are also rich in minerals like zinc and iron. They are delicious as a crunch snack blended in trail mix or as a salad topping.
Soybeans are also a rich source of protein and in fact, just a cup of these roasted beans can give you 4.6 grams. They also have a large content of potassium and magnesium. You can use them as a healthy snack option or mix in dishes as a main ingredient like silken tofu.
Pop a cup of peanuts in your mouth and you already gained 4.6 grams arginine. You won’t want to do that though with just one sitting because it is rich in fat. You should spread that one cup into small servings within the week. Aside from protein, peanuts are a good source of vitamin B3 and E, niacin and folate. To make a delicious smoothie, combine peanuts and bananas.
Spirulina is a variety of blue-green algae that is typically found in the sea. It comes processed as a powder form and is used as an additive to smoothies because of its nutritional content. One cup of powdered spirulina contains 4.6 grams arginine with high amounts of iron, calcium, niacin and potassium. To make smoothie recipes, you need 1 tablespoon spirulina, which has 0.28 grams of arginine.
Dairy products are also a rich source of protein. Arginine can be derived from yogurt, cheese and milk. In fact, a cup of milk has around 0.2 grams, while cheddar cheese contains approximately 0.25 grams. A healthy appetizer that will complete your daily arginine requirements will be cheese stuffed mushrooms.
Garbanzo beans or chickpeas are great sources of fiber and protein especially if you have gone vegetarian. In place of meat, you can cook a cup of chickpeas and that will give you 1.3 grams arginine, 12.5 dietary fiber and 14.5 grams protein. You could mix crushed chickpeas into yummy hummus or as an addition to curry dishes.
Lentils come in a variety of colors and shapes and they are also a healthy source of plant protein and fiber. In just one cup of lentils, you will gain 1.3 grams of arginine. From the same cup you can already fill 63% of your daily fiber requirement. Try a hearty soup made from both garbanzos beans and lentils. It’s satisfying and nutritious.
You just have to know the right sources of protein and arginine in order to stay health and free from diseases. Not only will you satisfy your taste buds, you will also fulfill your body’s daily nutritional requirements. You do have to watch out for any adverse effects when you eat these types of foods. Some people may be allergic to nuts or beans, and in this case, try the other food options available. Garbanzo beans or chickpeas are great sources of fiber and protein especially if you have gone vegetarian. In place of meat, you can cook a cup of chickpeas and that will give you 1.3 grams arginine, 12.5 dietary fiber and 14.5 grams protein. You could mix crushed chickpeas into yummy hummus or as an addition to curry dishes.