Which foods contain glutamine

Eggs and dairy products are food sources of glutamine that are great for people who avoid meat. Whey protein , a byproduct of cheese production that's used as a nutritional supplement, is a top source of glutamine. While milk and yogurt are good sources of glutamine, cheese is generally a better source. Specifically, aim to eat more:. Like other animal sources, milk , yogurt and cheeses that are lower in fat typically supply more protein and glutamine per ounce than high-fat dairy products do, per the USDA.

Because your body can make its own glutamine, it's considered a non-essential amino acid. There's no precise dosage of glutamine.

It's hard to overdose on glutamine from dietary sources, which is why food sources are preferred as a way to get more glutamine. Always discuss major changes in your diet with your doctor if you're on particular medications, such as blood thinners.

Some of the foods high in glutamine also have high levels of vitamin K, which can compromise the effectiveness of warfarin as well as some other anti-clotting medications. Andrea Boldt. Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition.

Black beans and fresh parsley are some of the best food sources of glutamine. They are almost identical but have a slightly different molecular arrangement 2. The form found in foods and supplements is L-glutamine. Some supplements list it as L-glutamine, but others simply use the broader term glutamine.

While L-glutamine is used to make proteins and perform other functions, D-glutamine appears to be relatively unimportant in living organisms 3 , 4. L-glutamine can be produced naturally in your body. In fact, it is the most abundant amino acid in the blood and other body fluids 5 , 6.

However, there are times when the glutamine needs of your body are greater than its ability to produce it 7. Also, glutamine is an important molecule for the immune system and intestinal health 9. Glutamine is naturally found in a variety of foods. It has been estimated that a typical diet contains 3 to 6 grams per day, but this can vary based on your specific diet One study used advanced lab techniques to determine how much L-glutamine is found in various foods Although some plant sources, such as white rice and corn, have a large percent of protein made up of glutamine, they have fairly low protein contents overall 11 , 12 , However, because glutamine is a necessary part of proteins, virtually any food containing protein will contain some glutamine.

Focusing on getting enough protein in your overall diet is an easy way to potentially increase the amount of glutamine you are consuming. Almost any food containing protein will contain some glutamine, but amounts vary.

Animal foods are good sources due to their protein contents. Getting enough protein in your diet can ensure you are getting enough. It is a critical fuel source for immune cells, including white blood cells and certain intestinal cells However, its blood levels can decrease due to major injuries, burns or surgeries 15 , Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available 17 , For these reasons, high-protein diets , high-glutamine diets or glutamine supplements are often prescribed after major injuries like burns Studies have also reported that glutamine supplements may improve health, decrease infections and lead to shorter hospital stays after surgery 20 , Other studies have shown that glutamine supplements may also improve immune function in animals infected with bacteria or viruses 19 , This is because of the many intestinal cells with immune functions, as well as the trillions of bacteria that live in your intestines and impact your immune health Glutamine is an important energy source for intestinal and immune cells 9 , It also helps maintain the barrier between the inside of your intestines and the rest of your body, thereby protecting against a leaky gut 6 , This prevents harmful bacteria or toxins from moving from your intestines into the rest of your body Additionally, it is important for the normal growth and maintenance of the cells in the intestine 6 , Due to the major role of the intestines in the immune system, glutamine may benefit your overall immune health by supporting the intestinal cells 19 , Due to its role as a building block of protein, some researchers have tested whether taking glutamine as a supplement improves muscle gain or exercise performance.

In one study, 31 people took either glutamine or a placebo during six weeks of weight training By the end of the study, both groups showed improved muscle mass and strength. However, there were no differences between the two groups.

Additional studies have also shown that it has no effects on muscle mass or performance 30 , However, some research has reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise In fact, one study found that glutamine or glutamine plus carbohydrates can help reduce a blood marker of fatigue during two hours of running It has also been used to try to boost the immune function of athletes, but results vary 34 , 35 , Other research has found that it did not improve the recovery of carbohydrate stores glycogen in muscle when added to carbohydrates and certain amino acids In the end, there is no evidence that these supplements provide benefits for muscle gain or strength.

There is some limited support for other effects, but more research is needed. 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.

Read on to find out what the best glutamine-rich foods are:. 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. 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.

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. 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.