Lysine is an important micronutrient with many health benefits.
But how can you be sure you’re getting enough of this essential amino acid in your diet?
Amino acid overview.
Both plant and animal proteins are made up of20 amino acids1.
The human body needs all of them to produce the proteins required for optimal health.
Eleven of these amino acids are “nonessential” and are produced in sufficient quantities by your body.
“This process allows our body to replace damaged or dysfunctional organ tissues.
What is lysine, and why is it important?
Clearly, each of the 20 amino acids has unique properties, benefits, and roles.
Like all other amino acids, lysine is essential forhealthy growth, development, and functioning4.
Summary
Health benefits of lysine.
Lysinehelps your body absorb calcium8, which is vital for strong, healthy bones.
Also, lysine aids inthe formation of collagen, a protein critical for bones and connective tissues.
It supports healthy immune function.
Lysine helps produce varioushormones, enzymes, and antibodiesto support the immune system.
It may promote muscle growth.
What if you’re vegetarian?
Research12shows that lysine is typically lower inplant-based proteinsthan animal-based ones.
But that doesn’t mean vegetarians and vegans can’t get adequate lysine in their diet.
Additionally, supplementing with a high-qualityvegan protein powdercan help you meet your daily lysine intake.
What vegetables are high in lysine?
What fruit is high in lysine?
Though fruit is typicallylow in protein, some contain lysine and other essential amino acids.
High-lysine fruits include avocado, dried apricots, dried mango, and pears.
What foods are high in lysine and low in arginine?
Arginine is aconditionally essential amino acidthatolder researchhas shown helps the herpes virus replicate to cause cold sores.
Eating foodshigh in lysine and low in argininemay help block arginine activity and keep cold sores at bay.
These foods include yogurt, cheese, dairy, mangoes, apricots, pears, fish, and chicken.
The takeaway.
Lysine is an essential amino acid required for proper growth, bodily functions, and energy production.
It can also support bone health, boost the immune system, and promote muscle growth.
This will help ensure the consumption of complete protein sources and meet daily lysine requirements without any extra effort.
