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10/6/2018 10 Best Leucine Rich Foods

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10 Best Leucine Rich Foods


November 1, 2017 by Ameya C (https://www.stylecraze.com/author/ameyac/)

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10/6/2018 10 Best Leucine Rich Foods

Did you know that Leucine is one of the best amino acids for building muscle mass?
(https://www.stylecraze.com/)
Ever wondered what foods contain high amounts of leucine? If you did not know about
leucine or haven’t even thought of the foods that are high on it, you need to read this
post.

Leucine – A Brief:
Leucine is an essential amino acid that is used by the fat tissue, liver and muscle tissue.
Recent studies have also pointed to leucine and its suspected muscle stimulant
properties. Moreover, leucine helps slow muscle deterioration with age. Your body
needs around 39mg of leucine per kilogram of your body weight. If you weigh around
70kg, ideally you should have around 2,730mg of leucine per day.

Why Include Leucine In The Diet?


Now that you know what leucine is, let’s look at why it is so important. Eating a diet high
on leucine provides your body with a steady supply of this amino acid, as the body
cannot synthesize or store leucine for longer periods of time. This is why it needs to be
included in your diet.

[ Read: Vitamin E Rich Foods (https://www.stylecraze.com/articles/top-vitamin-e-


rich-foods/) ]

Benefits Of Leucine:
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Apart from stimulating muscle tissue growth and improving liver function, leucine also
has other health benefits, which include:

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10/6/2018 10 Best Leucine Rich Foods

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1. Controlling blood sugar levels by stimulating insulin production (1


(http://www.ncbi.nlm.nih.gov/pubmed/19013300))
2. Controlling obesity (2 (http://www.ncbi.nlm.nih.gov/pubmed/17360978))
3. Lowering and controlling cholesterol levels
4. Leucine also has many positive effects on your liver and muscles (3
(http://www.ncbi.nlm.nih.gov/pubmed/22187376))

These benefits make leucine an important part of the diet, one which must be included
for stable growth. Its muscle stimulant nature makes it an important pre and post
workout supplement.

So, leucine has many important health benefits and is an essential amino acid, which
your body cannot produce. But how do you get the recommended amount of leucine in
your diet? Well, by having foods high in leucine, of course!

Leucine Rich Foods:


1. Parmesan Cheese (Raw):
Apart from being wholesome and tasty to boot, parmesan cheese also has the
distinction of being one of the richest sources of leucine out there. Parmesan cheese
contains a whopping 121% of the recommended dietary intake of leucine, close to 3452
mg in 100g of cheese.

[ Read: Carbohydrate Rich Foods (https://www.stylecraze.com/articles/best-


carbohydrate-rich-foods/) ]

2. Beef (Grilled):

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10/6/2018 10 Best Leucine Rich Foods

Beef is hugely popular and steak is probably the most common ways of preparing this
(https://www.stylecraze.com/)
luscious meat. Grilled beef is tasty, meaty and high in protein. It is also high in leucine,
and boasts of 116% of the recommended dietary intake of leucine.

3. Soybeans (Roasted):
Soybeans have many health benefits and are rich in antioxidants
(https://www.stylecraze.com/articles/best-sources-of-antioxidants/). They are the only
vegetables to feature in this list of leucine rich foods. Roasted soybeans contain around
118% of the daily recommended dietary intake of leucine.

4. Tuna (Cooked):
Tuna is one of the most popular canned fish in the world. To get the maximum amount
of leucine, consider using fresh tuna and cooking it. Cooked tuna boasts of 84% of the
daily recommended dietary intake for leucine.

5. Chicken (Cooked):
Chicken breast is one of the most popular meats in the market today. It is used to make
all sorts of chicken based dishes and is quite healthy. Cooked chicken breast is also a
good source of leucine, with around 97% of the recommended dietary intake.

6. Pork (Cooked):
Pork has long been considered bad for heart health, owing to its high Trans fat and
calorie content. Pork, however, is one of the best sources of leucine and contains
around 94% of the daily recommended dietary intake of the amino acid.

[ Read: Potassium Rich Foods (https://www.stylecraze.com/articles/potassium-rich-


foods/) ]

7. Pumpkin Seeds:
Pumpkin seeds (https://www.stylecraze.com/articles/benefits-of-pumpkin-seeds-for-
skin-hair-and-health/) are another great source of leucine, boasting a comfortable 87%
of the daily recommended dietary intake.

Other leucine food sources include:

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10/6/2018 10 Best Leucine Rich Foods

8. Octopus (cooked): (https://www.stylecraze.com/)

Cooked octopus contains around 77% of the recommended dietary intake of leucine.

9. Peanuts:
Peanuts (https://www.stylecraze.com/articles/amazing-health-benefits-of-peanuts/)
contain 66% of the recommended dietary intake of leucine.

10. White beans:


White beans contain 22% of the recommended dietary intake of leucine.

Include these leucine rich foods in your diet and start getting into shape from today.
Share your progress with other readers here. Leave a comment below.

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