Foods With Leucine

Leucine is an essential branched-chain amino acid and is found in all complete proteins. The adult daily leucine requirement is 14 mg per kg body weight. Leucine may provide some extra health benefits.

History

• Although there is not currently any solid evidence available, leucine is noted for a potential effect on the central nervous system and fatigue. It is believed that branched-chain amino acids are the preferred amino acid of the brain.

Potential

• Leucine may help improve appetite in malnourished people and may also improve liver function in cases of liver disease.

Foods High in Leucine Content

• Leucine is mainly found in protein-rich foods, for example, eggs, meat, poultry, dairy and legumes. Specific foods very high in leucine include chicken, beef, shrimp, black beans, yogurt and cottage cheese.

Foods with Minimal Leucine Content

• Foods low in leucine contain small amounts of protein. These foods include fruits and fruit juices, grains and cereals, vegetables, coffee and tea, and most carbohydrate-based snacks, such as pretzels and potato chips.

Meals High in Leucine

• Some examples of meals that would be high in leucine are beans and rice, meat lasagna, cottage cheese and oatmeal, and beef stroganoff.