20 Tyrosine Rich Foods And Its Health Benefits
Tyrosine rich foods such as milk, tofu, red meat, poultry, fish, and grains play an important role as it contains amino acid. It is known for its vital role in the production of neurotransmitters that may improve mood, cognition, and concentration levels.
In addition to the food containing protein, it is also available in supplement form, which some people take when they are trying to maintain or lose weight. In this article, we will explore some of the top tyrosine foods that can help support your brain health as well as overall health.
What Is Tyrosine?
Tyrosine is one of 20 amino acids that help build protein and is considered a non-essential amino acid as the body makes it from another amino acid called phenylalanine. This basically means that you don't need to get tyrosine from foods, although obtaining more from your diet can be helpful.
The most common deficiency in this amino acid may cause low blood pressure and a low body temperature. Consuming high tyrosine foods can help your body produce dopamine, norepinephrine, and epinephrine which help carry nerve signals across a synapse, playing a vital role in many important functions.
Daily Recommended Intake Of Tyrosine
According to the study, tyrosine intake goes by a rule of proportion which means you should get 12.5 mg of tyrosine per kilogram of body weight, and the rest of your tyrosine needs will be received from 12.5mg of phenylalanine.
If you take supplements, then you should take tyrosine at least 30 minutes before meals, which can be divided into 3 daily doses. Moreover, if you take vitamins B6, B9, and copper along with tyrosine, then it will help the tyrosine work more effectively.
Benefits Of High Tyrosine Foods For Health
There are several tyrosine benefits for cognitive and overall health. Some of them are listed below:
- Reduce stress and may help manage depression
- It can help by increasing energy and mental performance
- Aids in weight loss journey
- Supports thyroid health and increases metabolism
- Supports by creating a positive and stable mood
- Provide protein synthesis and muscle recovery
- It might help people with Phenylketonuria
Now, let us dive into foods high in tyrosine that can be implemented in our daily diet:
1. Beef Steak
Beef is categorized as red meat, which contains higher amounts of iron compared to chicken or fish. Beef steak contains all nine essential amino acids and is also one of the best sources of tyrosine with almost 248% of Recommended Dietary Intake (RDI) per 170-gram grilled steak.
As tyrosine is an amino acid it is generally found in higher concentration in leaner cuts of beef. Beef steak is high in protein with 48 grams per serving and this can provide you 30 percent of the Daily Value (DV) for saturated fat per 6-ounce serving.
2. Lean Pork Chops
Pork is a good source of protein, niacin, vitamins B6 and B12, Iron and Zinc. In fact, it is actually richer in thiamine, which is required for bodily function compared to red meat like beef and lamb.
It also tops the list of tyrosine-content food as it provides 239 percent of the RDI per 170 grams of cooked serving. Although, it has a lower nutrient density than red meats but can provide an abundance of micronutrients and amino acids to your body. Moreover, porks are much lower in saturated fat and provide 20 percent of DV for saturated fat compared to beef.
3. Sockeye Salmon
Various research has proven that salmon is one of the most nutritious foods on the planet and is more tasty, versatile, and widely available. They are high in selenium, omega-3 fatty acids, and various Vitamins and minerals.
Sockeye salmon has all 9 essential amino acids and is easily digested, absorbed, and used by your body. Per 100 grams of cooked sockeye salmon, it provides 1207 mg of tyrosine which is equal to 138 percent of RDI. Getting more sockeye salmon into your diet is simple as it is available in both canned and filets and can be poached or steamed.
4. Lean Chicken Breast
Chicken breast is delicious and filled with various essential nutrients in fact, it is one of the best healthiest sources of animal protein. Similarly, it is an excellent source of amino acids that are important for the building blocks of protein.
According to the National Library of Medicine, chicken breast has more amino acids and protein than other parts of cooked chicken. In 100 grams of cooked chicken breast, there is 1155mg of tyrosine which is equal to 132 percent of RDI. So, adding chicken breast is the healthiest option if you do not want to take supplements.
5. Firm Tofu
Tofu is extremely high in protein and contains all the amino acids your body requires. Along with that, it also provides fats, carbs, and a wide variety of essential vitamins and minerals. They are made from condensed soy milk with a similar process to cheese making.
Per Livestrong, one cup of tofu contains 202 percent of the RDI for amino acids named tyrosine, 43.5 grams of protein, and 21 percent of the daily value for fiber. It is also an excellent source of calcium, selenium, iron, zinc, magnesium, and other micronutrients. However, the actual content of tofu varies depending on the type of coagulant used to make it.
6. Skim Milk
Milk is known as one of the most naturally nutritious beverages and a popular drink for people of all ages, especially for kids. As people are conscious about their weight, they choose to drink skimmed milk rather than whole milk.
Skim milk is one of the richest food sources of calcium, which provides around 325mg per cup. Similarly, it also contains all the nine essential amino acids with a total of 833 mg of tyrosine which fulfills 95 percent of RDI intake per 16-ounce serving. It can also be beneficial to increase other vitamins and minerals including vitamin D, phosphorus, and potassium.
7. Ricotta Cheese
Ricotta cheese is a fresh, non-aged Italian cheese that is extremely popular in the United States. This type of cheese can be made from cow, goat, sheep, or Italian water buffalo milk. It is high in various nutrients like vitamin A, riboflavin, Vitamin B12, niacin, selenium, and zinc.
Ricotta is also high in saturated fat and contains about 31 percent of the DV per serving. Similarly, half a cup of low-fat ricotta cheese consists of 84 percent of the RDI for tyrosine. It is also a high source of protein and is easily digested by providing all essential amino acids to our body.
Beans are extremely nutritious and contain at least a little bit of almost every nutrient your body needs. Basically, they are great to fulfill the need for fiber and plant-based protein. They also contain decent amounts of zinc, copper, magnesium, selenium, vitamins B1, B6, and E.
They provide 53 percent of the daily value for fiber and 15.2 grams of protein in only one cup of cooked beans. Beans are also a moderate source of tyrosine with 59 percent of the RDI per cup serving. They also have a variety of health benefits including fighting with diabetes and improving heart health.
9. Pumpkin Seeds
These small yet highly nutritious seeds are rich in antioxidants like flavonoids and phenolic acids and also contain small amounts of vitamin E and carotenoids. 1 ounce of pumpkin seeds has roughly 160 calories that mainly come from fat and protein.
Pepitas or pumpkin seeds are great for snacks and can also be added to your daily breakfast bowl of cereals. It provides almost 35 percent of the RDI for tyrosine in a 1-ounce handful of roasted pumpkin seeds. This super seed is also linked to reducing the risk or certain types of cancer as per scientific studies.
10. Wild Rice
Wild rice is a whole grain that offers numerous health benefits as it is very nutritious in nature. Wild rice is not actually rice despite its name and was originally harvested by native Americans. In 100 grams of cooked wild rice, it contains 101 calories.
It has a rich, nutty flavor and is usually mixed with other types of rice. Per 100 grams of wild rice has 32 percent of the RDI for tyrosine. This rice is also high in polyphenols and linked with several health benefits, such as lowering the risk of high blood pressure and insulin resistance, according to Food Chemistry.
11. Canned Tuna
Canned tuna has been a staple in many American kitchens for several decades. Every variety of tuna is filled with an excellent source of protein that is low in fat, and other essential vitamins, including vitamin D, selenium, and iodine.
There is 762 mg of tyrosine in 100 grams portion of canned tuna which is equal to 87 percent of RDI. While it does not consist of any amount of carbs, the protein-energy ratio in tuna is high, which may potentially lead to weight loss. So, you can add tuna to your balanced diet to see its health benefits.
Yogurt is one of the most consumed fermented dairy products in the world which is made by adding live bacteria to milk and may function as a probiotic. It is a great source of high-quality protein as well as offers various amounts of fat with very little lactose.
Per one cup serving of low-fat yogurt, it provides 74 percent of the RDI for tyrosine. This probiotic dairy product is great for gut health, digestion, weight, and overall health according to Nutrition Reviews. So, the consumption of yogurt may reduce the risk of osteoporosis and combat high blood pressure.
13. Sweet Potatoes
Sweet Potatoes are another nutrition-rich food that is packed with a good amount of vitamins A, C, and manganese in each serving. In addition, they are also rich in antioxidants that protect our body from free radicals.
There is 207mg of tyrosine in 100 grams of sweet potatoes which gives you a total of 24 percent of RDI. It also consists of 77 percent water, 20 percent carbohydrates, and almost 2 percent protein with a total of 86 calories. Sweet potatoes can be baked, roasted, fried, steamed or pan-cooked.
Another addition to a nutrient-rich diet can be lentils as they have several health benefits if included in daily diets. There are various types of lentils available and they are packed with B vitamins, magnesium, iron, zinc, and potassium.
This vegan food is high in protein and one cup of cooked lentils provides 55 percent of RDI for tyrosine and 17.9 grams of protein. They are also high in high in fiber with 56 percent of the DV per serving. Therefore, adding lentils regularly will help manage or reduce the risk of type 2 diabetes.
Soybeans are one of the rich sources of plant-based protein and also offer other beneficial plant compounds such as isoflavones. As soybeans are a complete protein, this means that they contain all nine essential amino acids including tyrosine.
According to the United States Department of Agriculture (USDA), 100 grams of cooked soybeans contain 12.35 grams of protein and 6.4 grams of fat. There is 2,860 mg of tyrosine which will provide you 196 percent of RDI. Various research has also found that soy reduces levels of total cholesterol, triglycerides, and low-density lipoprotein cholesterol in the arteries.
16. Blue Cheese
One of the common types of cheese which is known for it's strong smell and different flavor is blue cheese. This type of cheese is rich in nutrients and provides a variety of health benefits if consumed in a moderate proportion.
There is 2,207mg of tyrosine per 6-ounce which is equal to 252 percent of RDI per 100 grams of blue cheese. Similarly, it contains 528mg of calcium and the recommended daily value is a minimum of 1,000 mg per day. Because of its high calcium content, it can help you achieve healthier bone density.
17. Lean Ground Turkey
Ground turkey is a nutritious poultry that provides a good amount of protein, fat, and a variety of vitamins and minerals. This American favorite food is extremely versatile, affordable, and easy to cook, bake, or grill.
Per 6-ounce serving of cooked fat-free turkey, it gives you 218 percent of RDI for tyrosine and almost 53 grams of protein. This delicious meat is also rich in selenium, phosphorus, zinc, and choline. As compared to red meat, turkey contains less saturated fat with fewer calories per serving.
18. Roast Duck
According to the United States Department of Agriculture, duck meat falls under the white meat category. Duck is a rich source of protein and provides a variety of vitamins and minerals and due to its higher fat content, it is more flavourful than chicken and turkey.
Duck fat is rich in unsaturated fatty acids such as oleic and linoleic acid which is similar to olive oil and Hass avocados. Per one cup of roasted duck, it contains 96 percent of the total RDI for tyrosine along with 281 calories. Additionally, while comparing duck to beef and pork it contains less saturated fat which may confer some health benefits.
19. Bluefin Tuna
The bluefin tuna is the largest found fish of the commercially harvested tuna species and is often found in the Atlantic ocean. They are packed with excellent sources of lean protein, fat, omega-3 fatty acids, and many other essential nutritional properties.
Fresh bluefin cooked tuna consists of 115 percent of RDI for tyrosine in every 100 grams of serving. This is a delicacy which is mostly found in popular sushi dishes. More than just good flavor, it has several health benefits related to muscle recovery, heart health, and nerve function.
Eggs are filled with several vitamins and minerals that are crucial parts of a healthy diet. According to the USDA, one medium-boiled or poached egg can provide 5.5 grams of protein and 62.5 calories, along with calcium, iron, magnesium, potassium, and zinc.
With a great source of protein, eggs contain all nine type of amino acids that helps in overall health. In one large of eggs, it contains 257 mg of tyrosine, which is 29 percent of RDI. Therefore, to experience the various health benefits of eggs, one should eat them as a part of a balanced diet.
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