What is Isoleucine?
Isoleucine is one of the essential amino acids, meaning the body cannot produce it and it must be obtained through the diet. It is crucial for muscle protein synthesis, energy production, and maintaining proper immune function. Isoleucine also plays a significant role in hemoglobin production and regulating blood sugar levels.
Benefits of Isoleucine
Muscle Protein Synthesis: Essential for building and repairing muscle tissue.
Energy Production: Helps in the production of energy and the regulation of blood sugar levels.
Immune Function: Supports the immune system and aids in the healing of wounds.
Hemoglobin Production: Important for the production of hemoglobin, which carries oxygen in the blood.
Daily Recommended Value (DRV) for Isoleucine
The DRV for Isoleucine is approximately 19 mg per kilogram of body weight per day. For an average adult weighing 70 kg, the daily requirement would be:
19 mg x 70 kg = 1,330 mg per day
Foods High in Isoleucine
Here are some foods rich in Isoleucine along with their approximate Isoleucine content per 100 grams and the percentage of the daily recommended value (DRV) for a 70 kg individual (1,330 mg per day).
Top Sources of Isoleucine for Carnivores
Chicken Breast
Isoleucine content: 1,450 mg per 100g
% of Daily Need: 109%
Tuna
Isoleucine content: 1,320 mg per 100g
% of Daily Need: 99%
Beef
Isoleucine content: 1,290 mg per 100g
% of Daily Need: 97%
Pork
Isoleucine content: 1,200 mg per 100g
% of Daily Need: 90%
Salmon
Isoleucine content: 1,110 mg per 100g
% of Daily Need: 83%
Top Sources of Isoleucine for Vegans
Soybeans
Isoleucine content: 1,240 mg per 100g
% of Daily Need: 93%
Pumpkin Seeds
Isoleucine content: 950 mg per 100g
% of Daily Need: 71%
Lentils
Isoleucine content: 770 mg per 100g
% of Daily Need: 58%
Quinoa
Isoleucine content: 760 mg per 100g
% of Daily Need: 57%
Chickpeas
Isoleucine content: 620 mg per 100g
% of Daily Need: 47%