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Foods That Contain Carnitine

Carnitine got its name from the Latin word "carnus," meaning flesh, because the compound was found in meat. Involved in building protein, the amino acid supports health in skeletal muscles and the heart. Foods that are a good source of carnitine supply an ingredient for energy production with protein. As the name suggests, meats are the best source for this compound that is important to vitality.

  1. Health Benefits

    • Carnitine serves a vital role in keeping daily energy at a good level. Concentrated in skeletal and cardiac muscle, the compound is active in burning fuel for activity and health maintenance. Fatty acids are transported to burn fuel for energy. Carnitine also has a preventative effect. Toxicity is prevented in muscle by an antioxidant action that keeps oxidized fatty acids from remaining in muscular areas of the body. For active people, muscle building and recovery are supported by high protein synthesis and a controlled oxidation of amino acids.

    Protein Foods

    • Foods that are relied upon by healthy people for protein in a full diet are good sources of carnitine. Typically, these foods are good sources of the iron, thiamin and vitamin B6 needed to metabolize carnitine. According to the National Institute of Health, carnitine is not needed in the diet because the liver and kidneys produce enough carnitine from the amino acids lysine and methionine. The best sources for high to moderate amounts of daily carnitine are beef steak, ground beef, lamb, ham and bacon. Lesser moderate amounts are found in fish, chicken breast and dairy products. Small amounts that fill out a diet are found in avocado, asparagus, banana, wheat bread, eggs and orange juice.

    Beef

    • Beef steak is the best source of protein with a high amount of carnitine. The thick mass supplies the calorie volume for a daily energy demand. For strong metabolism, 4 oz. contains between 56 mg and 162 mg carnitine. Carnitine energy build is supported by high amounts of iron, thiamin and B6.

    Dairy

    • Dairy is a good source of protein and carnitine. Dairy products supply both digestible protein with a full proportionate set of essential amino acids and carnitine. Three 8-oz. servings of milk supplies near half a daily allowance for protein; one cup has 8 mg of carnitine. Cheese has the protein advantages of milk and 2 mg carnitine in 2 oz. About 3 1/2 ounces of cottage cheese has 1.1 mg carnitine.

    Low Protein Foods and Tempeh

    • A full diet is made complete with low carnitine sources that have important amounts of protein. Typical servings of asparagus, avocado and banana have significant amounts of carnitine with good supplies of thiamin and vitamin B6 and notable amounts of iron. These vegetables and fruit have 0.1 to 0.2 mg carnitine. Asparagus helps keep the cardiovascular system healthy. Avocados keep down blood serum cholesterol levels. The banana has antioxidant effects. Tempeh is counted on by vegans and vegetarians to supply 4.66 g protein and 19.5 mg carnitine.

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