What is Lysine?
Lysine is an essential amino acid that the body cannot produce, so it must be obtained through the diet. It plays a crucial role in protein synthesis, hormone and enzyme production, and the absorption of calcium. Lysine is also important for immune function and collagen formation, which is vital for skin, bone, and tissue health.
Benefits of Lysine
Protein Synthesis: Essential for the production and maintenance of proteins in the body.
Calcium Absorption: Aids in the absorption of calcium, promoting bone health.
Immune Function: Supports the immune system and helps fight off infections.
Collagen Formation: Important for the production of collagen, which is necessary for skin, bone, and tissue health.
Hormone Production: Plays a role in the production of hormones and enzymes.
Daily Recommended Value (DRV) for Lysine
The DRV for Lysine is approximately 38 mg per kilogram of body weight per day. For an average adult weighing 70 kg, the daily requirement would be:
38 mg x 70 kg = 2,660 mg per day
Foods High in Lysine
Here are some foods rich in Lysine along with their approximate Lysine content per 100 grams and the percentage of the daily recommended value (DRV) for a 70 kg individual (2,660 mg per day).
Top Sources of Lysine for Carnivores
Parmesan Cheese
Lysine content: 3,060 mg per 100g
% of Daily Need: 115%
Chicken Breast
Lysine content: 2,890 mg per 100g
% of Daily Need: 109%
Beef
Lysine content: 2,730 mg per 100g
% of Daily Need: 103%
Pork
Lysine content: 2,710 mg per 100g
% of Daily Need: 102%
Tuna
Lysine content: 2,590 mg per 100g
% of Daily Need: 97%
Top Sources of Lysine for Vegans
Spirulina
Lysine content: 2,980 mg per 100g
% of Daily Need: 112%
Soybeans
Lysine content: 2,690 mg per 100g
% of Daily Need: 101%
Lentils
Lysine content: 1,380 mg per 100g
% of Daily Need: 52%
Quinoa
Lysine content: 1,300 mg per 100g
% of Daily Need: 49%
Chickpeas
Lysine content: 1,240 mg per 100g
% of Daily Need: 47%