Staying healthy is of utmost importance always, but even more so during and after the coronavirus pandemic.
Coronavirus has been a wake-up call for everyone to maintain a healthy lifestyle.
While no foods and dietary supplements can prevent or cure Covid-19 infection, healthy diets are imperative for supporting immune systems.
Maintaining a healthy diet can also reduce the likelihood of developing other health risks, including heart disease, diabetes, obesity, and some types of cancer.
At this juncture, we bring some glutamine-rich foods which you could add to your diet for overall well-being.
[Also Read: At-home Workouts to Improve Lung Health]
Glutamine: Importance and Benefits
Glutamine or L-glutamine is one of the most abundant amino acids in our body.
Mainly produced in the muscles, glutamine plays a crucial role in many biological processes, including protein synthesis, regulation of kidney and immune function, and maintenance and repair of intestinal tissues.
Glutamine also serves as a secondary fuel source for cellular energy and helps create other essential compounds, including glucose and purines.
Moreover, glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into muscle cells.
Glutamine could be beneficial for those suffering from the following health issues
a) Anxiety, stress or depression
d) Sickle cell disease
f) Immune disorders, such as HIV or AIDS
g) Low muscle mass
h) Gastrointestinal issues, such as Crohn’s disease, Eosinophilic Esophagitis (EoE) or inflammatory bowel disease
So, supplementing the body’s reserves of L-glutamine helps enhance the biological functions while promoting healing in people with health disorders mentioned above. Read on to find out what the best glutamine-rich foods are:
Top 8 Glutamine-rich Foods for Overall Well-being
Seafood, including fish, sardines, lobsters, prawns, mussels, shrimps, and crabs, is a great source of glutamine. Salt-water fish has higher glutamine content in comparison with freshwater fish.
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Meat is considered as one of the best sources of glutamine and protein. Consumption of chicken, lamb, pork, and beef can effectively improve glutamine levels in the body.
a) 100 g of chicken contains almost 4 gm of glutamine
b) 100 g of beef contains 1.2 gm of glutamine
Eggs are incredibly nutritious and are beneficial for overall health. Not only do eggs provide a high quantity of glutamine, but they are also rich in Vitamin K, B, B12, A and D, omega-3 fatty acids, antioxidants, iron, iodine, phosphorous, biotin, thiamine, selenium, and high-quality protein.
a) 100 gm of eggs contain 0.6 gm of glutamine
Try to include eggs in your breakfast or lunch or dinner.
4) Dairy Products
Dairy products such as milk, cheese and yogurt are glutamine-rich foods. Regular consumption of milk helps replenish the depleted levels of glutamine in your body.
In addition, milk contains high amounts of calcium, protein, potassium, and vitamin D that promote bone and tissue repair.
a) 100 gm of milk contains 0.3 g of glutamine
Nuts such as almonds, cashews, peanuts, walnuts, and hazelnuts are excellent foods and are an essential part of a balanced diet.
They are rich in proteins, glutamine, fiber, antioxidants, bioactive compounds, and omega-3 fatty acids.
A handful of nuts taken two or three times a day will considerably boost your health in various ways.
6) Green Leafy Vegetables
Leafy greens such as collard greens, spinach, lettuce, kale, radish greens, and cilantro are excellent sources of glutamine.
They are packed with iron, calcium, potassium, antioxidants, fiber, vitamins A, C and K, and micronutrients.
Eating a diet rich in leafy veggies offers numerous health benefits, including reduced risk of obesity, heart disease, and high blood pressure.
[Also Read: Top 6 Sugar-free Fruits and Vegetables for Diabetes]
Along with building immunity and boosting overall health, consuming cabbage helps in improving glutamine levels.
It is advised to eat raw cabbage in the form of salad or juice as cooked cabbage brings down the glutamine content.
All types of beans, especially soya beans and kidney beans, are excellent sources of glutamine. Include beans regularly in your diet to get an adequate amount of dietary protein, fiber, iron, and vitamins.
As a part of a healthy functional diet, glutamine-rich foods should make up a significant portion of your nutritional diet.
Alongside maintaining a healthy, balanced diet, it’s imperative to get enough sleep and exercise daily to improve overall health and wellness.
Try Fitness Applications to track your daily diet, monitor calorie intake, and set realistic goals.
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