Top 10 Food Containing Tyrosine

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eggsTyrosine is a non-essential amino acid, which can be synthesized in our body from phenylalanine. Thus, consumption of food containing Tyrosine can be supplemented with phenylalanine rich foods, except in cases where a person suffers from phenylketouria. Tyrosine is vital for the structural integrity of proteins, functioning of neurotransmitters and hormones (especially thyroid hormone), mental functions, and production of melanin (skin pigment). It also helps alleviate symptoms of parkinson’s disease, emotional, and environmental stress. Extreme low levels of the amino acid can cause muscle weakness, muscle loss, mood disorders, low protein levels, and liver damage. Hence, consumption of appropriate amount of tyrosine rich foods in our diet can help one stay healthy, especially people suffering from hypothyroidism and depression.


 


Requirement of this amino acid has not been defined exclusively, but it is recommended that the combined dietary intake of phenylalanine and tyrosine should be 25mg per kilo body weight for an adult.


 


Food Sources of Tyrosine


Although, tyrosine supplements are available in the market these days, but it is best to consume foods with the amino acids to meet our daily requirement High protein foods such as meat, fish, poultry, legumes, lentils, soy, milk and its products, nuts, seeds are good sources of tyrosine. It is also found in whole grains (wheat and oats), bananas, mustard greens, pumpkin greens, seaweed (spirulina), and avocadoes.


 


Top 10 Food Containing Tyrosine


 


  1. Seaweed (Spirulina): Spirulina is a blue green algae rich in many nutrients including tyrosine (2000mg/200 calorie serving).

  2. Soy: Soy and its products like protein isolate and tofu contain good amounts tyrosine (2000 -1900 mg/200 calorie serving).

  3. Egg: Eggs are one of the riches sources of tyrosine. Egg in any form can provide 1900 – 1600mg tyrosine 200 calorie serving.

  4. Poultry: Turkey, quail, chicken, squab, and duck contain appreciable amount of tyrosine (1700 – 1500mg/200 calorie serving).

  5. Seafood: Fish (like Cod, haddock, tuna, salmon, pike, and  perch) and other seafood like crab and shrimp are very good sources of the amino acid (approximately 1600mg/ 200 calorie serving).

  6. Meat: Although all meat products contain tyrosine, but game meat, pork, elk, are good sources.

  7. Cottage cheese: Cottage cheese, especially the low fat varieties are tyrosine rich.

  8. Nuts: Almonds and peanuts are excellent sources of tyrosine.

  9. Seeds: Pumpkin and sesame seeds that can be incorporated in recipes and used as garnish are good sources of tyrosine.

  10. Beans: Beans, especially lima beans are a good source of tyrosine for vegans.


 


Dietary intake of the above mentioned foods boost protein synthesis, helps in calming, and increase energy levels. Include tyrosine rich foods in your diet today!


 


Image credits: ifood.tv

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