Top 10 Lysine Rich Foods For Children

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soy and its products


Children grow rapidly, which is why their bodily demands of proteins must be met adequately. Amino acids like Lysine are essential as they cannot be synthesized in the body, and are assimilated only from Lysine Rich Foods. Lysine’s role in the body is not limited to growth; it also helps in production of carnitine (nutrient responsible for converting fatty acids into energy and helps lower cholesterol), calcium absorption, and formation of collagen (bones, connective tissue, skin, tendon, and cartilage). Lysine deficiency in children can cause severe growth impairment. Symptoms of deficiency are nausea, fatigue, dizziness, loss of appetite, slow growth, agitation and anemia. Children who eat a protein rich diet rarely suffer from lysine deficiency


 


The current Recommended Dietary Allowance (RDA) is based on a factorial, but to make it simpler for you it is recommended that children between 2 to 12 yrs are given 23 mg of lysine per kg or 10 mg per pound of body weight daily


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Food Sources of Lysine


The best sources of lysine are “protein rich foods” like red meat, pork, poultry, eggs, and fish, cheese, nuts, soy and its products, spirulina, brewers yeast,  legumes, nuts, beans, and dairy products. Some foods like strawberries, oranges, banana, apples, spinach, kale, broccoli, and carrots are also good sources.


 


Top 10 Lysine Rich Foods


 


  1. Egg: Egg white in any form, fresh or dried powdered egg contains 5g lysine /100g

  2. Soy: Soy and soy products like protein isolates are lysine rich and 100g of it contain 5g of the amino acid.

  3. Meat: Meats are abundant sources of lysine, different parts of beef and pork contain 4 to 3 grams of lysine per 100g of meat.

  4. Fish: The lysine content in fish varies with the type of fish. Tuna, pike and cod top the list (4g of lysine/100g), followed by perch, snapper, haddock, grouper, and orange.

  5. Turkey: Poultry, especially chicken and turkey is a good source of lysine (4g/100g).

  6. Cheese: All kinds of cheese, especially parmesan and mozzarella cheese is rich in lysine (3g/100g).

  7. Seaweed (Spirulina): This blue green algae provides 3 g of lysine per 100g serving.

  8. Parsley: Frozen parsley can provide around 3g of lysine per 100g of serving.

  9. Beans, Legumes, and Nuts: Beans, Legumes, and nuts (Brazil nuts, cashews & peanuts), and seeds are good sources of lysine for vegans.

  10. Dairy Products: Milk and milk products are good sources of lysine, but they also contain arginine which may interfere with lysine absorption.


 



Note: Children, especially ones under 2 yrs are prone to food intolerance and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergies avoid the any food that contains that particular allergen completely.


 


Image Credits: paretoraw.worldpress.com

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