What is Aspartic Acid?
Aspartic acid, also known as aspartate, is a non-essential amino acid, meaning the body can synthesize it on its own. It plays a crucial role in the Krebs cycle, which is a key part of the energy production process in cells. Aspartic acid is also involved in the synthesis of other amino acids and neurotransmitters.
Benefits of Aspartic Acid
Energy Production: Essential for the Krebs cycle, which produces energy in the form of ATP.
Neurotransmitter Production: Involved in the synthesis of neurotransmitters like aspartate, which play a role in brain function.
Protein Synthesis: Contributes to the production and maintenance of proteins in the body.
Metabolism: Aids in the synthesis of other amino acids and the metabolism of fats and carbohydrates.
Immune Function: Supports the immune system by promoting the production of antibodies.
Daily Recommended Value (DRV) for Aspartic Acid
The DRV for Aspartic Acid is approximately 25 mg per kilogram of body weight per day. For an average adult weighing 70 kg, the daily requirement would be:
25 mg x 70 kg = 1,750 mg per day
Foods High in Aspartic Acid
Here are some foods rich in Aspartic Acid along with their approximate Aspartic Acid content per 100 grams and the percentage of the daily recommended value (DRV) for a 70 kg individual (1,750 mg per day).
Top Sources of Aspartic Acid for Carnivores
Egg Whites
Aspartic Acid content: 4,860 mg per 100g
% of Daily Need: 278%
Lean Beef
Aspartic Acid content: 2,840 mg per 100g
% of Daily Need: 162%
Turkey Breast
Aspartic Acid content: 2,720 mg per 100g
% of Daily Need: 155%
Chicken Breast
Aspartic Acid content: 2,670 mg per 100g
% of Daily Need: 153%
Pork Loin
Aspartic Acid content: 2,660 mg per 100g
% of Daily Need: 152%
Top Sources of Aspartic Acid for Vegans
Soy Protein Isolate
Aspartic Acid content: 5,620 mg per 100g
% of Daily Need: 321%
Soybeans
Aspartic Acid content: 3,150 mg per 100g
% of Daily Need: 180%
Sunflower Seeds
Aspartic Acid content: 3,130 mg per 100g
% of Daily Need: 179%
Spirulina
Aspartic Acid content: 3,020 mg per 100g
% of Daily Need: 173%
Lentils
Aspartic Acid content: 1,320 mg per 100g
% of Daily Need: 75%