7 min
Everything you need to know about foods rich in lysine
Among the essential amino acids, lysine plays a role in many biological functions. As it is not synthesized by the body, it must be present in sufficient quantity in our diet. 🥗
Let's discover together the foods rich in lysine to benefit from all its benefits.
We also provide you with a complete list of ingredients naturally rich in lysine, of plant and animal origin. So, get ready to explore a new dimension of nutrition to meet your amino acid needs! 📚
I. Briefly, what is lysine?
Lysine is one of the twenty amino acids constituting proteins, fundamental elements of our body. It is classified as an essential amino acid, which means that our body is unable to synthesize it. Therefore, we must obtain it through our diet.
II. What role does lysine play in our body?
1) For the skin and tissue reconstruction:
Lysine is involved in the synthesis of collagen, a protein that makes up skin, bones, tendons, ligaments and other connective tissues. Thus, lysine promotes wound healing , while participating in the growth of new tissues.
2) For the immune system:
In the immune system, lysine participates in the production of antibodies. By thus promoting resistance to infections, lysine protects our body against various external attacks. It has an inhibitory effect on the replication of certain viruses, notably those responsible for herpes.
III. What are the daily lysine requirements?
Lysine requirements vary depending on age, weight, physical activity level and other individual factors.
1) Lysine intake in children
Young children have proportionately higher lysine requirements than adults. Around 500 mg per day . This is an average figure which varies depending on age and weight.
2) Among athletes: lysine is a great ally
For athletes, lysine requirements may be increased. We have also devoted a special article to it. Daily intakes then vary between 800 mg and 3 g.
3) For the elderly
Lysine requirements decrease slightly in people over 65 years old.
However, it is important to maintain a balanced diet to meet amino acid requirements, including lysine, to preserve muscle mass and overall health.
IV. What foods are rich in lysine?
Lysine is found in a wide variety of foods, both plant and animal. Finally, here is the precious list of foods rich in lysine to easily include in all your menus 😋.
1) Foods rich in lysine of animal origin
✓ Lean meats 🍗
Chicken and turkey also provide other essential nutrients like iron, zinc and B vitamins.
✓ Fish 🐟
Tuna and salmon are an excellent source of lysine and heart-healthy omega 3 fatty acids.
✓ Dairy products 🧀
Yogurt and cheese are an interesting option for those trying to reduce their meat consumption.
✓ Eggs 🍳
Eggs are a source of complete protein: they contain all the essential amino acids, including lysine. They are easy to prepare, versatile and very inexpensive.
We recommend you
L-Lysine
Formula based on L-Lysine from corn fermentation. Pure and free form.
- ✅ Premium L shape
- ✅ 100% clean (guaranteed GMO-free, additive-free & coloring-free)
- ✅ Vegan 🌿
- ✅ 1 month of treatment
2) Foods rich in lysine from plant sources
✓ Legumes 🥗
An excellent source of lysine, lentils, beans (both red and white), chickpeas and split peas contain an appreciable amount of lysine. By incorporating them into soups, salads or stews, you can easily increase your lysine intake.
✓ Quinoa 🍚
This cereal is naturally rich in lysine . It is ideal for vegetarian and vegan diets as a complete source of protein.
✓ Tofu and tempeh
These soy products are rich in lysine. Versatile in the kitchen, they can be used in a wide variety of dishes. They are known to be very good substitutes for meat.
✓ Spinach and kale 🥬
Raw or cooked: it’s up to you! Cooking does not alter its nutritional qualities.
✓ The lawyer 🥑
Here is a fruit rich in vegetable fats and nutrients, including lysine. Salads, smoothies and even spreads are yours
IV. What balanced recipe to make with foods rich in lysine?
1) Quinoa salad with red beans, avocado and spinach
Here is a delicious, balanced salad recipe rich in lysine that will delight your taste buds while providing you with the nutritional benefits of this essential amino acid:
🧅 Ingredients for a complete vegetarian dish:
1 cup cooked quinoa
1 cup cooked (or canned, rinsed and drained) kidney beans
1 ripe avocado, diced
1 cup fresh spinach, washed and chopped
1 small red onion, chopped
1 red pepper, diced
1/4 cup fresh cilantro, chopped (optional)
Juice of 1 lime
2 tablespoons of olive oil
Salt and pepper to adjust according to your tastes
⏱ Preparation steps :
In a large bowl, arrange all the vegetables on top of the cooked and cooled quinoa.
Add the fresh coriander.
Separately, prepare the vinaigrette with lemon juice, oil, salt and pepper.
Pour the vinaigrette over the salad when serving.
Serve chilled and enjoy!
2) Vegetable lysine: the ally of vegetarians
Lysine helps meet the protein needs of a vegetarian diet. By intelligently combining different lysine-rich ingredients, one can easily achieve a complete amino acid profile without resorting to animal products.
This versatility of lysine in vegetarian and vegan diets allows people to follow ethical and environmentally friendly food choices while maintaining a balanced diet. 🌱
We recommend you
L-Lysine
Formula based on L-Lysine from corn fermentation. Pure and free form.
- ✅ Premium L shape
- ✅ 100% clean (guaranteed GMO-free, additive-free & coloring-free)
- ✅ Vegan 🌿
- ✅ 1 month of treatment
To conclude on foods rich in lysine
In conclusion, foods rich in lysine offer an array of valuable health benefits. As an essential amino acid, lysine plays a crucial role in various functions in the body, from wound healing to hair growth. Incorporating these foods into your diet can help maintain optimal intake and support your overall well-being.
The powerful synergy between lysine- and protein-rich foods can have a significant impact on your life. And let's not forget our summer recipe that embodies both fun and nutrition, adding a delicious touch to your eating routine. By embracing the benefits of lysine, you are taking beneficial steps to optimize your health and fulfillment.
You now have everything you need to prepare balanced and delicious meals that meet your lysine needs.
Lovers of good cooking or fans of vegetarian diets, lysine offers extraordinary versatility to meet your nutritional needs. So, put your newly acquired knowledge into practice and enjoy the pleasure of nourishing your body with beneficial foods.
For those who really don't like cooking and want to increase their lysine ratio, food supplements are a good alternative. And that’s good, we offer you a formula based on L-Lysine from corn fermentation!
So enjoy your meal and enjoy your supplementation! 🍽️😊
Lucas PINOS
Co-founder of NOVOMA
Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective, carefully chosen and 100% clean active ingredients, to best meet the body's needs.
