Top 10 Leucine Rich Foods For Children
Leucine is one of the essential amino acids, making consumption of Leucine Rich Foods a mandatory part of children’s diet as it cannot be synthesized in their body. Not only is it a building block of protein, but also a nutrient essential for building muscle and maintaining lean tissue, protecting muscle tissue during recovery from illness, injury and extreme stress, and in the formation of cholesterol and hormones. Leucine deficiency is rare, as the amino acid is found in all protein rich foods. Vegan and vegetarian with inadequate protein intake may suffer from leucine deficiency symptoms like anxiety, confusion, heart palpitations, inability to concentrate, excessive sweating, hunger, and tremor. Leucine is easily absorbed by the body and processed by the kidneys. But, supplemental overdose may cause ammonia buildup, pellagra, hypoglycemia, and gastrointestinal distress.
The Recommended Dietary Allowance (RDA) of leucine is 135 mg/kg body weight for infants, and 42 mg/kg body weight for children.
Food Sources of Leucine
Food sources of leucine include soy and its products, peanuts, raw lentils, beef, shrimp, salmon, peanuts, nuts, chicken, wheat germ, milk, eggs, oats, beans, corn, and brown rice.
Top 10 Leucine Rich Foods
1. Soybean and Soy products: Mature soybean (2.97g/100g) and its products, especially soy protein isolate (4.9g/100g) are rich sources of leucine.
2. Meat: Meat like beef, pork and cured meats are good sources of the amino acid, and can provide around 1.76g of leucine per 100g.
3. Poultry: Chicken is one of the best sources of leucine, it provides 1.48g/100g serving.
4. Fish: All fish are good sources of leucine, especially pink salmon (1.62/100g).
5. Shellfish: Shellfish like shrimps can be easily included in childrens diet and contain 1.61g of leucine per 100g serving.
6. Eggs: Whole eggs and egg whites are excellent sources of the amino acid (1.41g/100g).
7. Nuts: All nuts, especially almonds (1.5g/100g) and peanuts (1.67g/100g) are very good sources of the amino acids.
8. Seeds: Seeds like sesame and flax seeds can be added to the diet to improve its leucine content.
9. Legumes: Lentils, chickpeas, beans, and cow peas are good sources of leucine, and are perfect sources for vegans.
10. Milk: Sheep's milk being the best source, followed by goat milk, cow's milk, and milk is already an integral part of children’s diet.
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.
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