Some research suggests that arginine may benefit health, for example by relieving chest pain, improving erectile dysfunction, and reducing high blood pressure.
The human body produces arginine, and children require it for growth and development. Deficiencies are rare — most adults get any extra arginine they need from the diet.
Read on to learn more about foods rich in arginine, the amino acid’s benefits, and possible risks.
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 their diet.
Some evidence suggests that high levels of arginine can make symptoms of herpes worse, potentially leading to outbreaks or cold sores. This is because the herpes virus needs arginine to multiply.
Also, absorbing more arginine may indirectly cause cold sores by disrupting the body’s balance of arginine and another amino acid called lysine.
Lysine can treat and prevent cold sores, and it shares an absorption pathway with arginine. If more arginine is present, the body may not be able to absorb enough lysine.
People with liver cirrhosis or low blood pressure should avoid taking arginine supplements. These supplements are also not suitable for anyone who has recently had a heart attack.
Summary
Most adults produce enough arginine, but children need to absorb extra amounts from the diet to support their growth and development.
Some disorders can lead to arginine deficiency. In this case, a person may need to incorporate arginine-rich foods into the diet.
A variety of foods are rich in arginine, including legumes, nuts, and meats. There are risks to taking in too much arginine, a person should speak to their doctor before using arginine supplements.
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