Top 10 Foods Highest in Lysine

Lysine is an essential amino acid involved in the creation of collagen and absorption of calcium.
Lysine may also help alleviate herpes simplex infections. A deficiency of lysine can lead to
anemia, blood shot eyes, and fatigue. High lysine foods include lean beef, cheese, turkey,
chicken, pork, soy, fish, shrimp, shellfish, nuts, seeds, eggs, beans, and lentils. The
recommended daily intake for lysine is 30mg per kilogram of body weight, or 13.6mg per pound.
A person weighting 70kg (~154 pounds) should consume around 2100mg of lysine per
day. Below is a list of the top 10 foods highest in lysine with the %RDI calculated for
someone weighting 70kg (154lbs). For more high lysine foods see the extended list of
lysine rich foods.

#1: Lean Beef & Lamb (Roast Beef)

Lysine 1

3582mg (17

Other Beef & Lamb Cuts High in Lysine (%RDI per 3oz, cooked): Beef Ribs (137%), RibEye Steak (135%), Sirloin Steak (132%), Beef Tenderloin (131%), Lamb Shoulder (127%)
Australian & New Zealand Lamb (122%), and Stewing Lamb (120%). Click to see complete
nutrition facts.

#2: Cheese (Parmesan)

Ly

3306m

Other Cheeses High in Lysine (%RDI per ounce): Romano (39%), Gruyere (36%), Edam &
Gouda (35%), Swiss Cheese (34%), Reduced-fat Mozzarella (33%), Hard Goats Cheese
(29%), and Monterey (27%). Click to see complete nutrition facts.

#3: Turkey & Chicken (Turkey Wing, cooked)

Lysine 1

3110mg (14

Other Turkey & Chicken Meats High in Lysine (%RDI per 3oz, cooked): Chicken Breast
(125%), Turkey Breast (123%), Turkey Drumsticks (117%), Fat-Free Ground Turkey (115%),
Chicken Wing (104%), Ground Turkey & Chicken Drumsticks (99%), and Turkey Wing
(98%). Click to see complete nutrition facts.

Advertisement (Bad ad? How to mute ads)

#4: Pork (Lean Chops, cooked)

Lysin

2757mg (

Other Pork Cuts High in Lysine (%RDI per 3oz, cooked):Bacon (140%), Pork Tenderloin
(111%), Low Fat Ground Pork (110%), Pork Sirloin (109%), Ham (107%), and Spare Ribs
(106%). Click to see complete nutrition facts.

#5: Soya Foods (Roasted Soybeans)

2634

Other Soya Foods High in Lysine (%RDI per ounce): Dried Frozen Tofu (Koyadofu) (42%),
Soy Flour (31%), Soy Chips (22%), Fried Tofu, Natto (Fermented Soybeans) & Boiled Soybeans
(15%), and Tempeh (12%).Click to see complete nutrition facts.

#6: Fish (Tuna, cooked)

Lysin

2590mg (

Other Fish High in Lysine (%RDI per 3oz, cooked):Salmon (100%), Snapper (98%),
Mackerel (97%), Halibut (94%), Pollock (93%), Sea Bass (88%), Haddock (86%), and Cod
(85%). Click to see complete nutrition facts.

Advertisement (Bad ad? How to mute ads)

#7: Seafood (Shrimp, cooked)

Lysine 100g

2172mg (103% R

Other Seafood High in Lysine (%RDI per 3oz, cooked): Cuttlefish (98%), Lobster (93%),
Octopus (90%), Crab (83%), Clams (77%), Mussels (72%), Crayfish (62%), Oysters (57%), and
Squid (53%). Click to see complete nutrition facts.

#8: Seeds & Nuts (Pumpkin Seeds)

138

Other Seeds & Nuts High in Lysine (%RDI per ounce):Pistachio Nuts (16%), Chia Seeds &
Sunflower Seeds (13%), Watermelon Seeds (12%), Cashew Nuts & Flaxseeds (11%), Sesame
Seeds (9%), and Almonds (8%). Click to see complete nutrition facts.

#9: Eggs (Whole, raw)

Lysine 100
912mg (43%

Cooked Eggs are also High in Lysine (%RDI per egg, cooked): Fried Egg, Hard Boiled Egg,
Poached Egg, & Omelette (22%), and Scrambled Eggs (20%). Click to see complete nutrition facts.

#10: Pulses (White Beans, cooked)

Lysine 100g
668mg (32% RDI)

Other Pulses High in Lysine (%RDI per cup, cooked):Lentils (59%), Split Peas (56%),
Cranberry (Roman) Beans (54%), Yellow Beans (53%), Pinto Beans & Kidney Beans (51%),
Black Beans (50%), and Chickpeas (Garbanzo Beans) (46%). Click to see complete nutrition facts.

Next

Library Home
Find A Physician
Find A Practice
Request An Appointment
Search Clinical Studies
Classes and Support Groups
Ask A Health Librarian
Subscribe to eNewsletters

Bone and Joint

Cancer
Children
Heart
Men
Neurology
Pregnancy
Seniors

Women

Table of Contents

Lysine

>

Supplements

>

Lysine

Also listed as:

Overview
Uses

How to Take It

Dietary Sources

Precautions

Available Forms

Possible Interactions
Supporting Research

Overview

Lysine, or L-lysine, is an essential amino acid, meaning it is necessary for human health, but the body cannot make it. You have to get lysine from food or
supplements. Amino acids like lysine are the building blocks of protein. Lysine is important for proper growth, and it plays an essential role in the

production of carnitine, a nutrient responsible for converting fatty acids into energy and helping lower cholesterol. Lysine appears to help the body absorb
calcium, and it plays an important role in the formation of collagen, a substance important for bones and connective tissues including skin, tendons, and
cartilage.

Most people get enough lysine in their diet. Although athletes, burn patients, and vegans who do not eat beans may need more. If you do not have
enough lysine, you may experience:

Fatigue

Nausea

Dizziness

Loss of appetite

Agitation

Bloodshot eyes

Slow growth

Anemia

Reproductive disorders

For vegans, legumes (beans, peas, and lentils) are the best sources of lysine.

Uses
Herpes simplex virus (HSV)
Some studies suggest that taking lysine on a regular basis may help prevent outbreaks of cold sores and genital herpes. Others show no improvement.
Lysine has antiviral effects by blocking the activity of arginine, which promotes HSV replication. One review found that oral lysine is more effective
atpreventing an HSV outbreak than it is at reducing the severity and duration of an outbreak. One study found that taking lysine at the beginning of a
herpes outbreak did not reduce symptoms. Most experts believe that lysine does not improve the healing of cold sores. But supplementation may reduce
recurrences or improve symptoms.

Osteoporosis
Lysine helps the body absorb calcium and reduces the amount of calcium that is lost in urine. Since calcium is crucial for bone health, some researchers

think lysine may help prevent bone loss associated with osteoporosis. Lab studies suggest that lysine in combination with L-arginine (another amino acid)
makes bone-building cells more active and enhances production of collagen. But no studies have examined whether lysine helps prevent osteoporosis in
humans.

Athletic performance
Athletes sometimes use lysine as a protein supplement. Some studies suggest lysine helps muscle tissue recover after stress.

Dietary Sources
Good sources of lysine include foods that are rich in protein, such as:

Meat, specifically red meat, pork, and poultry

Cheese, particularly parmesan

Certain fish, such as cod and sardines

Eggs

Soybeans, particularly tofu, isolated soy protein, and defatted soybean flour

Spirulina

Fenugreek seed

Brewer's yeast, beans and other legumes, and dairy products also contain lysine.

Available Forms
Lysine is available in tablets, capsules, creams, and liquids, and is usually sold in the L-lysine form.

How to Take It
Pediatric

Speak with your pediatrician regarding appropriate dosages. Dosage is usually adjusted based on body weight.

Adult

Dosing depends on different factors. Talk to your doctor to determine the right dose for you.

Precautions
Because of the potential for side effects and interactions with medications, you should take dietary supplements under the supervision of a
knowledgeable health care provider.

Lysine can increase the absorption of calcium. Use caution when taking large amounts of calcium while supplementing with lysine.

While lysine in the diet is considered safe, excessive doses may cause gallstones. There have also been reports of renal dysfunction, including Fanconi
syndrome and renal failure.

Talk to your doctor before taking supplemental lysine if you have kidney disease, liver disease, or if you are pregnant or breastfeeding.

Possible Interactions

If you are currently being treated with any of the following medications or supplements, you should not use lysine supplements without first talking to your
doctor.

Arginine: Arginine and lysine share common pathways in the body. High levels of arginine may lower lysine levels in the body.

Aminoglycoside antibiotics (gentamicin, neomycin, streptomycin, etc.): Use with lysine may increase the risk of nephrotoxicity.

Supporting Research
Beauman JG. Genital herpes: a review. Am Fam Physician. 2005 Oct 15;72(8):1527-34. Review.

Breau RH, Kokolo MB, Punjani N, et al. The effects of lysine anaolgs during pelvic surgery: a systematic review and meta-analysis. Transfus Med Rev.
2014;28(3):145-55.

Dietary Guidelines for Americans 2005. Rockville, MD: US Dept of Health and Human Services and US Dept of Agriculture; 2005.

Fini M, Torricelli P, Giavaresi G, Carpi A, Nicolini A, Giardino R. Effect of L-lysine and L-arginine osteoblast cultures from normal and osteopenic
rats. Biomed Pharmacother. 2001;55(4):213-220.

Gaby AR. Natural remedies for Herpes simplex. Altern Med Rev. 2006 Jun;11(2):93-101. Review.

Krymchantowski AV, Barbosa JS, Cheim C, Alves LA. Oral lysine clonixinate in the acute treatment of migraine: a double-blind placebo-controlled
study. Arq Neuropsiquiatr. 2001;59(1):46-49.

Rakel D. Integrative Medicine. 3rd ed. Philadelphia, PA: Elsevier Saunders; 2012.

Rao M, Chinnasamy N, Hong JA, et al. Inhibition of histone lysine methylation enhances cancer-testis antigen expression in lung cancer cells:
implications for adoptive immunotherapy of cancer. Cancer Res. 2011;71(12):4129204.

Singh BB, Udani J, Vinjamury SP, et al., Safety and effectiveness of an L-lysine, zinc, and herbal-based product on the treatment of facial and circumoral
herpes. Altern Med Rev. 2005;10(2):123-7.

Tfelf-Hansen P. The effectiveness of combined oral lysine acetylsalicylate and metoclopramide in the treatment of migraine attacks. Comparison with
placebo and oral sumatriptan. Funct Neurol. 2000;15(Suppl 3):196-201.

Precauii

Datorit potenialului de reacii adverse i interaciuni cu medicamente, trebuie s

luai suplimente alimentare sub supravegherea unui furnizor de cunotine de
ngrijire a sntii.

Lizina poate crete absorbia calciului. Utilizai cu pruden atunci cnd se iau
cantiti mari de calciu, in timp ce suplimentarea cu lizin.

n timp ce lizina in dieta este considerat sigur, doze excesive poate provoca calculi
biliari. Au existat, de asemenea, rapoarte de disfuncie renal, inclusiv sindrom
Fanconi i insuficien renal.

Discutai cu medicul dumneavoastr nainte de a lua suplimente de lizin, dac

avei boli de rinichi, boli de ficat, sau dac suntei gravid sau alptai.

Alimente care contin mai multa vitamina C decat o portocala

Vitamina C
ajuta la mentinerea sanatatii tesuturilor si
la mentinerea unui sistem imunitar puternic, contribiund si la absorbtia fierului in organism. Vitamina C
este considerata si un aliat de nadejde in momentul in care vrem sa evitam sau sa combatem o raceala
sau vreo alta afectiune. Alaturi de calciu si fier, vitamina C reprezinta o parte important a alimentatie in
vederea combaterii intoxicatiei cu plumb.
Doza recomandata zilnic (DRZ) de vitamina C este de 90 mg pentru barbati si de 75 mg pentru femeile adulte.
Dar sa trecem la alimentele care contin cantitati semnificative de vitamine C. si asa cum am mentionat si in
titlu, portocalele nu sunt pe primul loc.

Care sunt cele mai bune surse alimentare de vitamine C

Ca sa stim de unde pornim, 100 g de portocala contin 53,2 mg de vitamina c.

Papaya
Papaya contine la 100 g 61,8 mg de vitamina C, iar o portie de piure de papaya (230 g) contine 140 mg. Mai
mult decat atat, papaya are si un continut ridicat de vitamina A, folati si fibre alimentare.

Ardei gras rosu

100 grame de ardei gras ofera nu mai putin de 190,3 mg de vitamina C. La aceeasi cantitate de ardei gras
verde primesti 119, 8 mg.

Broccoli
Ca si cand am mai fi avut nevoie de un alt motiv pentru a consuma broccoli! O portie de 100 de grame iti
ofera93,2 mg de vitamina C.

Varza furajera
Ti-e pofta de o salata? Incearca una din varza furajera pentru ca la 100 g contine 120 mg de vitamina C.
Acest tip de salata este bogata si in vitamina A dar si K, continand si multi fitonutrienti si fibre.

Gulie
100 grame de gulie iti furnizeaza 62 mg de vitamina C.

Capsunile
O portie de 100 g de capsuni contine aproximativ 56,7 mg de vitamina C. mai mult, studiile arata ca doua
portii de capsuni saptamanal incetinesc degenerarea cognitiva.

Kiwi
Un kiwi la 100 de grame contine 98 mg de vitamina C.

Varza de bruxelles
Varza de bruxelles are la suta de grame aproximativ 85 mg vitamina C. ea este bogata si in riboflavina, fier,
magneziu, fibre alimentare si vitamina A.

Patrunjelul
O mana de patrunjel (100 g) contine 133 mg de vitamina C. Deci nu il mai folosi numai cu rol de condiment
presarat, ci adauga-l in sucurile tale de legume cu curaj.

Marar
Mararul are 85 mg de vitamina C la suta de grame.

Guava
200 g de guava contin 376 mg de vitamina C, ceea ce inseamna de 4 ori mai mult decat o portocala.
Desprebeneficiile fructului de guava am mai vorbit si in trecut.
Mentiuni onorabile care nu bat continutul de vitamina C al portocalelor:

Conopida
O conopida mica, de aproximativ 100 grame, are 46,4 mg de vitamina C (si numai 50 de calorii).

Cartofii dulci
Un cartof dulce mare contine 35,3 mg de vitamina C.

Pepenele galben
100 g de pepene galben ofera 42,2 mg de vitamina C, dar cine consuma atat de putin pepene, intre noi fie
vorba? :) Totusi, nu uita ca are si un continut ridicat de zahar, pepenele galben are un indice glicemic ridicat.

Lychee
Acest fructe exotic contine la 100 g aproximativ 70 mg de vitamina C.

Lamaia
Lamaia contine ;la 100 de grama 53 mg de vitamina C, exact sub continutul unei portocale, nesemnificativa
diferenta totusi.

Grapefruit
Pentru 100 grame de grapfruit avem: 38,1 mg vitamina C (grapefruit rox si rosu) si 33,3 mg vitamina C
(grapefruit alb).