Amino acids play an important role in the function of the body. Glutamine or L-glutamine is an important amino acid that accounts for 60% of the free amino acids in the body. They constitute the essential building block of protein.
The body normally synthesizes its own Glutamine normally that is required for bodily functions. The level may decrease due to severe illness, flesh wounds, strenuous exercises, or aging.
It boosts immunity improves brain function and digestion, boosts energy. It prevents muscle loss, improves digestion, prevents constipation and diarrhea, helps remove ammonia and manages irritable bowel syndrome.
People with cancer, HIV/AIDS, physical trauma benefit from consuming it. It regulates blood sugar levels and improves sugar carvings. It plays a key role in cardiovascular functions by reducing the inflammation in the blood vessel walls.
Apart from supplements, you can maintain healthy glutamine levels in your body by adding plant and animal foods to your diet.
1. Milk
The Milk sourced from grass-fed is rich in glutamine. A glass of milk in the morning without sugar help maintain glutamine levels as well as strengthens your bones.
2. Yogurt
Yogurt especially those made from grass-fed milk are rich in glutamine content and protein. Also probiotics present helps in improving gut health. Try to make yogurt at home and avoid consuming from the market that has low glutamine content.
3. Ricotta Cheese
Ricotta cheese is made by adding lime juice to warm milk that causes precipitated milk protein. It’s good sources of glutamine. Try to consume by adding the ricotta cheese to your salads, burgers, wraps, etc.
4. Eggs
Eggs are not only a good source of protein but also glutamine. As per your daily requirement, you may consume eggs from breakfast to lunch. You can have boiled, fried, poached, omelet, egg sandwiches or wraps as per your mood.
5. Nuts
Nuts are a good source of amino acids like glutamine along with healthy fats and proteins. You can consume directly or by adding to shakes, puddings, pancakes, oats, etc. Try to consume a handful of almonds, walnuts, pistachios, peanuts in your daily snacking as it’s without toasting, frying to keep nutritional content intact.
6. Beans
Different kinds of beans like soybeans, red kidney beans, and white-eyed beans, etc are the rich source especially for vegetarians who cannot eat meat. You can have them in salads, soups, spread along with veggies or alone.
7. Legumes
Different types of legumes, such as chickpeas, peas, lentils, are excellent sources of glutamine. Have them in salads, soups and food dishes, etc. A great option for vegetarians as they can’t eat animal meat.
8. Vegetables
Different types of leafy vegetables are excellent source like red cabbage, spinach, lettuce, radish greens, cilantro, and parsley, etc. Try to eat them raw as heat destroys glutamine. You can have them in salads, soups, juice, smoothies and other food dishes.
9. Seafood
Different types of seafood are a good source of like fish, shrimps, crabs, and mussels. You can consume in a variety of food dishes by grilling, frying, steaming or baking like soups, salads, spread, etc. Try to consume seawater fish contain more glutamine.
10. Grass-fed Meat
Different types of meat are a good source like chicken, lamb, and beef. But consume in limited quantity as excess consumption may lead to problem health issues. You can have them at lunch or breakfast. Try to add veggies and make it a balanced diet.
Before consuming supplements it’s advised to consult the nutritionist.
References: https://www.livestrong.com/article/249890-list-of-foods-that-contain-glutamine/ https://www.healthline.com/nutrition/glutamine#section7 https://drjockers.com/best-food-sources-glutamine/
It is nice to note that there are so many vegetarian options that are rich in glutamine. The best part is that many of these food sources like milk, nuts, yogurt, etc., do form a part of our regular diets.
Frankly, now I concentrate more on healthy eating rather than thinking about it’s healthy content.
I eat most of the food items u have mentioned.
Wow I didnt know we get glutamine from this above food. I will try include too in my diet.
Very informative! I am not a meat eater but good that I can get glutamine from various dairy and vegetable sources.
You have listed some super healthy foods in this post. But I never knew that ricotta cheese has this positive side. Now I can eat some cheese without any guilt
I eat those food items almost every day, except ricotta cheese. But, I didn’t aware so much about their benefits. Now will take them consciously.
Adding veggies makes it healthy and balanced diet which is necessary for our body. I make sure to have veggies in lunch.
Hey we as a family consume all of the foods mentioned above, especially eggs for breakfast..I haven’t had the chance to get ricotta cheese as generally good cheese is quite expensive in India. Any idea where to get good quality fresh cheese from?
Very informative post. It is really good to know the food rich in glutamine sounds that we can consciously consume them in our diet
Wow. This information is really wholesome and truly nature has its own medicine bank if we really take care of it.
I am a pure vegetarian so it is good to know that we have a wide food variety that is a source of glutamine. I am not a ricotta cheese lover but once in a while can include that in some dishes.
I know Glutamine and it’s importance, but I was unaware that so many products rich in glutamine are available in my kitchen and Infact I am already consuming them too. Very informative post.
Thanks for sharing such a good and useful article. Eating good in now more important to enhance our immunities. Looking forward to reading more article like this.
It is a common belief that vegetarians have fewer option for getting good protein in their diet. in this post you had covered it all, and listed all great options for getting good glutamine in our routine diet. thanks for sharing.
Oh my! This is a goldmine of infoirmation. I am going to print this and pin it in my kitchen 🙂 Thanks for sharing
I’m a vegetarian and it’s good to know that there are so many foods that can help us fulfill our glutamine needs. This is quite informative.
Glad to know about the best glutamine-rich food sources. I have a few which are the vegetarian options. Thanks for the list.
Glutamine as an essential Amino Acid , is found plentifully in our daily diet and getting to know rich sources definitely will benefit the reader on making a better and informed choice to enrich their diet or supplement it.
Very informative blog article. Definitely referring this to include the food you have mentioned in my family’s diet. It is important to include food items which will benefit our healthy Especially during this time.