What are the Health Benefits of Foods High in Arginine?

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High-arginine foods

Various meats, dairy products, seeds, and nuts contain arginine. Adding some or all of these foods to the diet can help a person increase their arginine intake.

Foods rich in arginine include:

1. Nuts and seeds

Nuts and seeds are significant sources of arginine.

Pumpkin seeds have one of the highest concentrations of the amino acid, with a cup of dried pumpkin or squash seeds providing 6.905 grams (g) of arginine.

Though most people in America tend to spit out watermelon seeds, they are also a good source of arginine, providing 5.289 g per cup.

Sesame seeds are also a good source of arginine, providing 4.875 g per cup.

Many types of nuts contain arginine:

  • dried walnuts contain 4.522 g per cup
  • almonds contain 3.525 g per cup
  • pine nuts contain 3.258 g per cup

The preparation of the nuts only slightly affects the amount of arginine they offer, but varieties without added oil or salt are generally more healthful.

 2. Meat products

Meat is a complete source of protein because it includes all of the amino acids the body requires, including arginine.

Some of the best sources of arginine are white meats, especially turkey breast.

The following meat products provide high amounts of arginine:

  • A turkey breast provides 16.207 g.
  • Chicken contains 2.790 g of arginine per cup. This meat is low in fat and rich in protein.
  • One pork loin chop contains 2.661 g of arginine.
  • Beef offers 4.131 g of arginine per cooked pound of meat. Beef is rich in protein, but it contains more fat than many other protein sources.

3. Legumes

Legumes are a family that includes beans, peas, and pulses. They are an excellent source of plant-based protein.

The following legumes provide plenty of arginine and other amino acids:

  • Soybeans offer a good alternative to meat as a source of arginine. A cup of soybeans contains 5.865 g of the amino acid, making these beans a good alternative to meats.
  • Raw peanuts provide 4.567 g of arginine per cup. Peanuts are full of healthful unsaturated fats and are a great source of plant-based protein.
  • Chickpeas, or garbanzo beans, contain 3.878 g per cup. Chickpeas are a good source of healthful fats and protein. They are a popular addition to salads and are the main ingredient in hummus.

4. Seaweed

 Seaweed is a popular health food that provides high levels of arginine.

A cup of dried seaweed contains 4.645 g of the amino acid. Anyone who needs to increase their arginine intake may want to consider adding seaweed to your diet.

Health benefits of arginine

Arginine supplements can promote health in various ways.

Results of a study from 2013 suggest that arginine supplements may improve blood flow in people with uncomplicated diabetes. Improved blood flow may reduce the effects of several cardiovascular conditions, including coronary artery disease and angina.

However, arginine is not a suitable remedy for all heart conditions. For example, most doctors do not recommend taking arginine after a recent heart attack.

Arginine may also help treat erectile dysfunction that results from cardiac issues. For example, if a problem with the blood vessels makes it difficult to sustain an erection, a doctor may recommend arginine supplements to help improve blood flow.

Arginine may also:

  • help the kidneys work more efficiently
  • promote wound healing
  • boost the immune system
  • balance hormones

Health Benefits of Bulletproof Coffee

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There are four steps to making bulletproof coffee:

  1. Using freshly ground coffee beans, brew 1 cup of coffee, using a French press.
  2. Add 1 tablespoon (tbsp) of a medium-chain triglyceride (MCT) oil, which usually derives from coconut oil.
  3. Add 1 to 2 tbsp of grass-fed, unsalted butter or a non-dairy alternative
  4. Mix in a blender for 20 to 30 seconds.

The coffee mix should look foamy and creamy. People usually drink it warm.

Drinking coffee in moderation has a range of health benefits and may reduce the risk of death from heart disease and several cancers. Drinking coffee may also lower the likelihood of developing conditions, such as liver disease, Parkinson’s disease, and type 2 diabetes. However, the reasons for these health benefits need further research.

Coffee in the morning can improve mental focus and help a person to feel more awake and alert. This effect usually lasts for a maximum of a few hours.

The bulletproof coffee recipe uses a coconut-derived MCT oil. MCT oil contains a medium-length chain of triglyceride fats. The shorter the chain of fats, the more quickly the body can break them down.

Bulletproof coffee is a growing diet trend that combines coffee, oil, and butter as a substitute for breakfast. Promoters of the drink claim that it prevents hunger and provides lasting energy and better mental focus. However, there is not yet enough evidence to confirm its potential health benefits or risks.

Drinking coffee in moderation is not harmful and may even have health benefits. But, adding large amounts of saturated fat to coffee may be damaging to long-term health.

Bulletproof coffee as a meal replacement does not provide all the nutrients a person needs. Eating a balanced and healthful breakfast is the best way to start the day mentally focused and to feel full until lunch.