Which foods contain the most tyrosine? table


Beneficial properties of tyrosine and its effect on the body

Repeated clinical experiments have proven that the best natural antidepressant is tyrosine. Scientists have noted a certain pattern according to which the higher the level of tyrosine in the blood, the higher its ability to withstand stress.

It is important to note that the production of adrenaline and norepinephrine components is related to the amount of tyrosine in the body.

This amino acid, without the need for additional use of chemicals, controls the amount of tyrosine in the human body and, therefore, reduces the likelihood of depressive disorders, stress, anxiety and irritability.

It is generally accepted that it has a significant effect on the functioning of the peripheral and central nervous systems. Tyrosine components have a significant impact on improving the quality and intensity of training in athletes, reduce the time factor of periods of rest and work, reduce fatigue, and are responsible for the prevention of overtraining.

It was noted that tyrosine molecules are included in the process of production of the thyroid hormonal component, which provides an opportunity to increase the hormonal action of the thyroid gland.

The effects of tyrosine components have been observed to reduce the painful effects of the premenstrual period.

When the required level of tyrosine is found in human cells, an improvement in the functioning of the blood-brain barrier is observed.

It is a barrier between blood flow areas and brain cells. They form membranes, allowing only molecules of certain types of substances to pass through and creating a barrier for other types (bacteria, viruses, proteins, low-molecular toxins). The ability of unwanted elements to penetrate the brain is determined by the strength of the protective barrier of the EBC. Protection of the amino group by chemical elements allows the beneficial amino acid to pass through the barrier protection and protects it from unnecessary substances.

The enormous beneficial effects of tyrosine have been identified in the fight against addiction to caffeine and narcotic drugs, and in the fight against uncontrolled drug use.

Tyrosine is the starting material for the production of certain hormones, such as dopamine, thyroxine, epinephrine and some others.

In addition, as a result of the transformation of tyrosine, the production of melanin pigment is noted.

Signs of tyrosine deficiency in the body

  • obesity;
  • fast fatiguability;
  • state of depression;
  • poor resistance to stress;
  • sudden mood swings;
  • premenstrual pain;
  • decreased appetite;
  • decreased brain activity;
  • manifestations of Parkinson's disease;
  • dysfunction of the thyroid gland;
  • hyperactivity;
  • disruptions in the functioning of the adrenal glands.

Signs of excess tyrosine in the body

  • loss of muscle mass;
  • manifestation of hypertension;
  • decreased body temperature;
  • increased heart rate.

Products containing tyrosine

Tyrosine is a nonessential amino acid that is produced in small quantities in the body. A deficiency of this acid can cause serious depression or anxiety disorders. Tyrosine has a positive effect on the body and helps suppress hunger, which is so important when losing weight. With its help, melatonin is produced, which is necessary for regulating circadian rhythms. Tyrosine promotes the breakdown of fat deposits.

Tyrosine is necessary for people who suffer from chronic fatigue and headaches. Products containing tyrosine improve mood and help normalize metabolism. In cases of depression, it is necessary to include in your diet more foods that are rich in tyrosine. In case of pronounced tyrosine deficiency, it is better to give preference to medications or dietary supplements that contain the amino acid, but Chastnosti.com magazine does not recommend self-medication.

Symptoms of low tyrosine levels

  • Depression and nervousness;
  • Low blood pressure and body temperature;
  • Problems with the thyroid gland;
  • Chronic fatigue.

What foods contain tyrosine?

The need for tyrosine depends on physical and mental stress, as well as the person’s age. The average person needs about 500-1500 mg of tyrosine. In the human body, tyrosine is produced with the help of the acid phenylalanine, which is also found in many foods. There is a lot of tyrosine in nuts, and especially in peanuts and walnuts. Tyrosine is found in sunflower seeds, almonds and sesame. Dairy products are rich in tyrosine, as it is part of milk protein. Among the fruits rich in tyrosine are bananas.

For some diseases, it is better to limit the consumption of foods rich in tyrosine. These include the presence of any tumors. It is not advisable to supply the body with a large amount of tyrosine during migraines. Now you can find many nutritional supplements that contain tyrosine, but it is better to give preference to natural products that are better absorbed by the body.

Taking tyrosine supplements may enhance certain effects, such as increased alertness and performance. When using special supplements containing tyrosine, you should avoid caffeine and alcoholic beverages. Tyrosine promotes the production of melanin and allows you to get a beautiful tan. It is very often used by bodybuilders.

What foods contain tyrosine?

  • Dairy products;
  • Meat;
  • Wheat;
  • Peanut;
  • Legumes;
  • Seafood;
  • Bananas;
  • Almond;
  • Sesame;
  • Pumpkin seeds;
  • Eggs;
  • Avocado.

A person’s well-being directly depends on the food he eats. A lack of nutrients will definitely affect human health. Tyrosine is responsible not only for a person’s mood, but also for metabolic processes in the body. If it is deficient, you may experience poor health, fatigue, and a decrease in body temperature and blood pressure. You can cope with this condition by including seafood, sesame seeds, avocado and almonds in your diet. A high-quality and varied diet will allow you to be in a great mood all the time and forget about depression.

Functions and actions of l-tyrosine

Tyrosine is formed and formed in the body through phenylalanine, which is absorbed as dopamine, norepinephrine, and adrenaline. Connections regulate neurophysiological function: • memory parameters; • attentiveness; • emotional state and mood; • mobility; • observation; • vigilance.

Note. Tyrosine produces and synthesizes auxiliary chemical compounds and hormones. Helps the performance of organs that produce and control the level of hormones throughout the body - the adrenal glands, the thyroid gland and the pituitary gland.

L-tyrosine for the thyroid gland

L-tyrosine supports the functioning of the thyroid gland, is able to increase the concentration of thyroxine and triiodothyronine, and is important for: • the level of energy balance; • body weight control; • emotional state; • skin health. The component is able to fight depression, diabetes, stroke, obesity and others. L-tyrosine is prescribed to improve brain function and motivation, strengthen sexual function and strength of libido.

Note. Available in pharmacies without a doctor's prescription, tyrosine can be taken in small doses by adults (over 18 years of age).

Daily norm

Clinical studies show that tyrosine in the form of a dietary supplement can be consumed up to 12 g per day.

Meanwhile, doctors do not advise resorting to such high doses unless absolutely necessary. Moreover, the adequate generally accepted daily intake for healthy people ranges between 1 and 5 grams of the substance (approximately 16 mg per 1 kg of human weight). This is quite enough for tyrosine to efficiently perform its functions in the body.

But people with excess weight, poor memory, abnormalities in the thyroid gland, a tendency to depression or hyperactivity need tyrosine more than healthy people. You can also increase your daily amino acid intake to relieve unpleasant symptoms of PMS, slow down the development of Parkinson's disease and improve brain function. Individuals who work physically or actively participate in sports should also take care to get a slightly higher dose of tyrosine.

Elderly people, hypertensive patients, people with low body temperature and digestive disorders, as well as with Felling's disease or using antidepressants, on the contrary, are not advised to abuse supplements containing the amino acid.

Consequences of l-tyrosine deficiency

Due to a lack of tyrosine, a pathological disease such as tyrosinemia can occur. This is due to insufficient activity of fumarylacetoacetate hydrolase. Mutation processes entail impaired tyrosine exchange with the liver, kidneys, and peripheral nerves. Some side effects occur due to low energy balance: • uncontrolled weight gain; • sharp decrease in muscle tissue; • swollen neck condition; • dementia; • disrupted functioning of the menstrual cycle in women; • constipation; • long incurable migraines; • pain in the spinal region; • dry and brittle hair; • circulatory disorders; • lowering blood pressure; • sluggish and apathetic state. Tyrosine for the thyroid gland is prescribed to maintain the function of the thyroid gland in a dosage of 500 mg to 1000 mg daily 2-3 times. It is not recommended to take with food to ensure proper absorption in the gastrointestinal tract. Some side effects are known: • nausea; • vomit; • diarrhea; • headache. Be sure to consult an endocrinologist before use.


There are other options for maintaining hormone levels that are used in conjunction with the use of L-tyrosine. These methods include: • constant healthy eating, a stable diet; • performing breathing exercises and yoga; • periodic meditations; • support for an active lifestyle; • consumption of sufficient levels of clean water, drinking balance; • participation in therapeutic practices such as acupuncture, massages. It is l-tyrosine that has an effect on the pituitary gland, the glands responsible for transmitting signals for sufficient reproduction of thyroid-stimulating hormone.

Daily norm

A person over 18 years of age requires 25 mg of the substance per 1 kilogram of body weight per 24 hours. At least half of the daily requirement in standard situations enters the body with food, and therefore, to resist stress or improve brain functionality, approximately 12 mg per 1 kilogram of body weight will be required.

Attention. For depressive conditions, a dose of 0.5-1 g of tyrosine 3 times a day is advisable; for normalizing sleep - 1500 mg.

Signs of deficiency in the body

Tyrosine-rich foods

The highest concentration of tyrosine is found in the following products. Tyrosine in food, table:


What other food products contain tyrosine: • cereals: peas and lentils, semolina, buckwheat, millet, miso and hummus, fresh and canned green peas; • fruits and vegetables: bananas, avocado, pear, persimmon, orange, papaya, feijoa, kiwi, figs, mango, apple, tangerine, pineapple, white cabbage, potatoes, zucchini; • berries: plum, cherry, apricot, watermelon, grapes, blueberries, strawberries, peach, strawberry, cranberry; • greens, mushrooms: dill, parsley, basil, champignons, shiitake; • nuts and seeds: peanuts, pistachios, cashews, walnuts, sesame seeds, sunflower seeds, pine nuts, hazelnuts, almonds; • flour products: pasta, bread made from wheat and rye flour, wheat flour. The tyrosine content in products can cover the need by 50% or more. The diet should be enriched with the above-listed foods containing tyrosine. This is required for the normal functioning of the entire human body. If necessary, you need to start taking tyrosine medications, which will start the fight against brain disorders, fatigue, bad mood and other manifestations, as well as in the complex treatment of drug addiction and alcoholism.

Tyrosine content in foods of plant origin

Table of tyrosine content in products from the category - products of plant origin. The chart shows the percentage of tyrosine from the daily requirement, calculated based on a 100 g portion of the product.

QuantityShare of daily value per 100 g
1Soy Protein (Isolate) Powder3.2 g73,2%
2Soy protein (concentrate) powder2.3 g52,3%
3Soy protein powder2.2 g49,3%
4Soybean cake1.7 g38,6%
5Sunflower flour1.4 g32,0%
6Sesame flour1.3 g29,3%
7Hemp seed1.3 g28,7%
8Peeled pumpkin seeds1.1 g24,8%
9Peanuts raw1.0 g23,8%
10Butternut1.0 g22,2%
11Roasted peanuts1.0 g21,9%
12Mustard seeds ground mustard0.8 g18,4%
13Unroasted sesame0.8 g18,0%
14Fenugreek seeds0.8 g17,4%
15Black Walnut0.7 g16,8%
16Poppy seeds0.7 g16,5%
17Roasted sesame0.7 g16,1%
18Unheated oat bran0.7 g15,2%
19Sunflower seeds, peeled0.7 g15,1%
20Tempe0.7 g15,1%
21Cumin seeds0.6 g14,6%
22Boiled soybeans (ripe)0.6 g14,3%
23Lupine (lupine beans) cooked0.6 g13,3%
24Roasted sunflower seeds (hulled)0.6 g12,8%
25Chia seeds0.6 g12,8%
26Roasted pistachios (no salt)0.5 g12,1%
27Dry chickpeas0.5 g11,6%
28Macadamia nut0.5 g11,6%
29Fresh pistachios0.5 g11,6%
30Pine nut without shell0.5 g11,6%
31Cashew raw0.5 g11,5%
32Roasted macadamia nut0.5 g11,4%
33Flaxseed0.5 g11,2%
34Roasted cashews0.5 g11,2%
35Ground black pepper0.5 g11,0%
36Fresh sprouted soybeans0.5 g10,8%
37Fresh almonds0.5 g10,2%
38Roasted almonds0.4 g10,1%
39Unheated wheat bran0.4 g9,9%
40Reveler seeds0.4 g9,5%
41Brazilian nut0.4 g9,5%
42Unheated rice bran0.4 g9,3%
43Fennel seeds0.4 g9,3%
44Walnut0.4 g9,2%
45Dry soy tofu cheese0.4 g9,2%
46Triticale flour0.4 g8,8%
47Dry corn kernels0.4 g8,7%
48Walnut drank0.4 g8,7%
49Hard tofu cheese (linen)0.4 g8,3%
50Roasted hazelnuts0.4 g8,3%
51Fresh hazelnuts0.4 g8,2%
52Soy sauce (tamari)0.3 g7,8%
53Malted barley flour0.3 g7,8%
54Edamame cooked0.3 g7,6%
55Millet flour0.3 g7,4%
56Turmeric spice powder0.3 g7,3%
57Rice flour0.3 g7,1%
58All-purpose wheat flour0.3 g7,1%
59Barley flour0.3 g6,8%
60Oregano oregano, dried0.3 g6,8%
61Yellow whole grain corn flour0.3 g6,4%
62Whole grain flour (wheat)0.3 g6,3%
63Fresh sprouted wheat0.3 g6,3%
64Fermented tofu cheese (fuyu)0.3 g6,2%
65Brown rice flour0.3 g6,2%
66Rice bran bread0.3 g6,2%
67Spirulina raw0.3 g6,0%
68Boiled pink beans0.3 g5,8%
69Nori seaweed, raw0.3 g5,8%
70Fresh sprouted lentils0.3 g5,7%
71Wheat bran bread0.3 g5,7%
72Boiled black beans0.3 g5,7%
73Boiled black-eyed beans0.3 g5,7%
74Ginger extract powder0.2 g5,5%
75Peas boiled in water (ripe)0.2 g5,5%
76Dry green buckwheat0.2 g5,5%
77Lentils boiled in water0.2 g5,5%
78Boiled beans (ripe)0.2 g5,5%
79Buckwheat flour0.2 g5,2%
80White corn flour (masa)0.2 g5,2%
81Whole grain sorghum flour0.2 g5,1%
82Potato starch0.2 g5,1%
83Boiled adzuki beans0.2 g5,1%
84Dried goji berries0.2 g5,0%
85Boiled chickpeas0.2 g5,0%
86Hot chili peppers dried in the sun0.2 g5,0%
87Pecan0.2 g4,9%
88Boiled variegated beans (Pinto)0.2 g4,8%
89Rye bread0.2 g4,8%
90Unsweetened coconut flakes0.2 g4,8%
91Boiled mung bean0.2 g4,8%
92Caramel0.2 g4,7%
93Boiled red beans (Kidney)0.2 g4,7%
94Rye flour0.2 g4,5%
95Boiled white beans0.2 g4,5%
96Fresh green beans0.2 g4,5%
97Ground dry chili pepper0.2 g4,3%
98Cloves (spice) seasoning powder0.2 g4,3%
99Fresh sprouted variegated beans (Pinto)0.2 g4,1%
100Pancakes0.2 g4,1%
101Quinoa fresh0.2 g4,0%
102Beechnut0.2 g3,9%
103Boiled wild rice0.2 g3,8%
104Boiled pigeon peas0.2 g3,8%
105Rye bread0.2 g3,8%
106Boiled green beans0.2 g3,8%
107Fresh pumpkin leaves0.2 g3,5%
108Chocolate cupcake with chocolate icing0.2 g3,5%
109Red beans (Kidney) sprouted fresh0.1 g3,3%
110Enoki mushrooms raw0.1 g3,2%
111Cinnamon powder0.1 g3,1%
112Table mustard, paste0.1 g3,0%
113Teff cooked0.1 g3,0%
114Fresh sprouted peas0.1 g2,9%
115Boiled corn0.1 g2,9%
116Raw corn0.1 g2,8%
117Dried bananas0.1 g2,8%
118Fresh green peas0.1 g2,6%
119Fresh peppermint0.1 g2,6%
120Boiled spinach0.1 g2,6%
121Fresh spinach0.1 g2,5%
122Millet boiled in water0.1 g2,5%
123Fresh jackfruit0.1 g2,3%
124Fresh coconut meat0.1 g2,3%
125Cooked cowpea (boiled)0.1 g2,3%
126Fresh rosemary0.1 g2,3%
127Couscous boiled in water0.1 g2,3%
128Lotus seeds0.1 g2,3%
129Fresh mint0.1 g2,3%
130Boiled long grain brown rice0.1 g2,2%
131Fresh dill0.1 g2,2%
132Fresh chives0.1 g2,2%
133French fries0.1 g2,1%
134Canned green peas0.1 g2,1%
135Bulgur boiled in water (porridge)0.1 g2,0%
136Boiled long grain rice0.1 g2,0%
137Broccoli raab cooked0.1 g2,0%
138Canned corn0.1 g2,0%
139Boiled brown rice0.1 g2,0%
140Raw okra0.1 g2,0%
141Steamed boiled rice0.1 g2,0%
142Raw oyster mushrooms0.1 g1,9%
143Fresh sorrel0.1 g1,9%
144Quinoa boiled in water0.1 g1,9%
145Fresh parsley0.1 g1,9%
146Raw garlic0.1 g1,8%
147Boiled rice (in water)0.1 g1,8%
148Fresh amaranth leaves0.1 g1,8%
149Boiled round grain rice0.1 g1,8%
150Fresh basil0.1 g1,8%
151Fresh broccoli raab0.1 g1,7%
152Mashed potatoes with milk and butter, prepared0.1 g1,7%
153Baked potatoes0.1 g1,7%
154Fresh shallots0.1 g1,6%
155Fresh coconut milk0.1 g1,6%
156Maitake mushrooms raw0.1 g1,6%
157Fried portobello mushrooms0.1 g1,6%
158Boiled glutinous (sticky) rice0.1 g1,5%
159Fresh kale0.1 g1,5%
160Barley boiled in water (barley porridge)0.1 g1,5%
161Boiled potatoes0.1 g1,5%
162Raw beetroot0.1 g1,4%
163Buckwheat boiled in water (buckwheat porridge)0.1 g1,4%
164Boiled broccoli0.1 g1,4%
165Fresh turnip tops0.1 g1,3%
166Boiled asparagus0.1 g1,3%
167Cooked cabbage (boiled)0.1 g1,3%
168Fresh onion0.1 g1,3%
169Brown raw champignons0.1 g1,2%
170Fresh beet tops0.1 g1,2%
171Raw asparagus0.1 g1,2%
172Fresh sprouted mung bean0.1 g1,2%
173Fresh cauliflower0.1 g1,2%
174Fresh elderberry0.1 g1,2%
175Fresh broccoli0.1 g1,1%
176Fresh black persimmon (sapota)0.0 g1,1%
177Canned heart of palm0.0 g1,1%
178Avocado fresh0.0 g1,1%
179Raw wakame seaweed0.0 g1,1%
180Raw potatoes0.0 g1,1%
181Fried champignons0.0 g1,1%
182Chestnut, peeled, fresh0.0 g1,0%
183Shiitake mushrooms, cooked0.0 g1,0%
184Raw champignons0.0 g1,0%
185Starfruit (starfruit) fresh0.0 g1,0%
186Boiled green beans (asparagus)0.0 g1,0%
187Carrots raw (fresh)0.0 g1,0%
188Red hot fresh chili pepper0.0 g1,0%
189Raw pumpkin0.0 g1,0%
190Fresh leek0.0 g0,9%
191Boiled cauliflower0.0 g0,9%
192Fresh endive0.0 g0,9%
193Boiled beets0.0 g0,9%
194Yams cooked0.0 g0,9%
195Dried apricots0.0 g0,9%
196Raw beets0.0 g0,9%
197Escarole cooked0.0 g0,8%
198Boiled carrots0.0 g0,8%
199Fresh savoy cabbage0.0 g0,8%
200Fresh kiwi0.0 g0,8%
201Raw sweet potato0.0 g0,8%
202Boiled onions0.0 g0,8%
203Chayote raw0.0 g0,7%
204Fresh figs0.0 g0,7%
205Fresh cranberries0.0 g0,7%
206Fresh lettuce0.0 g0,7%
207Fresh plantains0.0 g0,7%
208Fresh guava0.0 g0,7%
209Cherimoya fresh0.0 g0,7%
210Boiled or baked pumpkin0.0 g0,7%
211Fresh Chinese cabbage0.0 g0,7%
212Fresh red lettuce0.0 g0,7%
213Fresh apricot0.0 g0,7%
214Cooked squash0.0 g0,6%
215Canned olives0.0 g0,6%
216Raw seaweed0.0 g0,6%
217Fresh Roman salad0.0 g0,6%
218Fresh longan0.0 g0,6%
219Boiled burdock root0.0 g0,5%
220Fresh persimmon0.0 g0,5%
221Fresh red cabbage0.0 g0,5%
222Fresh strawberries0.0 g0,5%
223Fresh coconut water0.0 g0,5%
224Cooked eggplant0.0 g0,5%
225Leeks cooked0.0 g0,5%
226Raw ginger root0.0 g0,5%
227Fresh breadfruit0.0 g0,4%
228Fresh cabbage, white cabbage0.0 g0,4%
229Boiled cabbage (white cabbage)0.0 g0,4%
230Fresh head lettuce0.0 g0,4%
231Fresh pineapple0.0 g0,4%
232Taro cooked tubers0.0 g0,4%
233Cooked tomatoes0.0 g0,4%
234Fried or baked zucchini (without oil)0.0 g0,4%
235Dates Majul0.0 g0,4%
236Fresh oranges0.0 g0,4%
237Mango fresh0.0 g0,4%
238Dates Deglet nur0.0 g0,3%
239Fresh tangerines0.0 g0,3%
240Fresh cantaloupe melon0.0 g0,3%
241Fresh peach, pitted0.0 g0,3%
242Fresh tomatoes0.0 g0,3%
243Sapodilla fruits fresh0.0 g0,3%
244Fresh onions0.0 g0,3%
245Fresh medlar0.0 g0,3%
246Turnips raw0.0 g0,3%
247Green bell pepper, fresh0.0 g0,3%
248Fresh watermelon0.0 g0,3%
249Fresh cucumbers0.0 g0,3%
250Fresh daikon0.0 g0,3%
251Cooked turnips0.0 g0,3%
252Fresh melon0.0 g0,2%
253Corn starch0.0 g0,2%
254Grapes (red or green) fresh0.0 g0,2%
255Fresh blueberries0.0 g0,2%
256Feijoa fresh0.0 g0,2%
257Fresh red bell pepper0.0 g0,2%
258Fresh radish0.0 g0,2%
259Fresh celery0.0 g0,2%
260Arrowroot flour0.0 g0,2%
261Fresh bananas0.0 g0,2%
262Fresh grapefruit0.0 g0,2%
263Fresh plum0.0 g0,2%
264Fresh iceberg lettuce0.0 g0,2%
265Fresh papaya0.0 g0,1%
266Canned orange juice0.0 g0,1%
267Canned grape juice0.0 g0,1%
268Fresh pear0.0 g0,0%
269Fresh lime juice0.0 g0,0%
270Fresh apples0.0 g0,0%
271Almond oil0.0 g0,0%
272Hazelnut oil0.0 g0,0%
273Walnut oil0.0 g0,0%
274Cottonseed oil0.0 g0,0%
275Olive oil0.0 g0,0%
276Gin 45 degrees alcohol0.0 g0,0%
277Palm oil0.0 g0,0%
278Cacao butter0.0 g0,0%
279Wheat germ oil0.0 g0,0%
280Shea butter (karite)0.0 g0,0%
281Rice bran oil0.0 g0,0%
282Coconut oil0.0 g0,0%
283Aspartame sugar substitute0.0 g0,0%
284Corn oil0.0 g0,0%
285Apricot oil0.0 g0,0%
286Sesame oil0.0 g0,0%
287Peanut butter0.0 g0,0%
288Babassu oil0.0 g0,0%
289Soybean oil0.0 g0,0%
290Poppy oil0.0 g0,0%
291Apple cider vinegar0.0 g0,0%
292Grape seed oil0.0 g0,0%
293Onion ringsn/a0,0%
294Fennel, raw (fruit or root)n/a0,0%
295Nutmeg spice, groundn/a0,0%
296Physalis freshn/a0,0%
297Fresh vegetable physalisn/a0,0%
298Mustard oiln/a0,0%
299Jujube (Chinese date) freshn/a0,0%
300Fresh pomegranaten/a0,0%
301Canned pomegranate juicen/a0,0%
302Naranjilla frozenn/a0,0%
303Fresh grapefruit juicen/a0,0%
304Oat oiln/a0,0%
305Oat flourn/a0,0%
306Wood mushroom rawn/a0,0%
307Raw chanterelle mushroomsn/a0,0%
308Horseradish, ready to eatn/a0,0%
309Morel mushrooms, rawn/a0,0%
310Fresh dandelion leavesn/a0,0%
311Chicory root, rawn/a0,0%
312Instant chicory (ready-made coffee)n/a0,0%
313Canned pear juice (nectar)n/a0,0%
314Fresh chicory leavesn/a0,0%
315Ground savoryn/a0,0%
316Canned green olivesn/a0,0%
317Prickly pear (fruit) freshn/a0,0%
318Green tea without sugar, preparedn/a0,0%
319Green tea with sugar (prepared)n/a0,0%
320Black tea without sugar, preparedn/a0,0%
321Black tea with sugar and lemon (prepared)n/a0,0%
322Fresh jambolann/a0,0%
323Durian freshn/a0,0%
324Papaya juice (nectar) cannedn/a0,0%
325Fresh blackberriesn/a0,0%
326Fern (shoots) rawn/a0,0%
327Canned blackberry juicen/a0,0%
328Parsnip root rawn/a0,0%
329Ground sagen/a0,0%
330Ground allspicen/a0,0%
331Saffron spicen/a0,0%
332Jeera cumin seedsn/a0,0%
333Fresh mulberriesn/a0,0%
334Seedless raisinsn/a0,0%
335Canned peach juice (nectar)n/a0,0%
336Fresh Suriname cherriesn/a0,0%
337Sunflower oiln/a0,0%
338Yogurtn/a0,0%
339Irisn/a0,0%
340Halvan/a0,0%
341Fresh pomelon/a0,0%
342Dried tarragonn/a0,0%
343Canola oiln/a0,0%
344Fresh purslanen/a0,0%
345Pickled capersn/a0,0%
346Canned apple juicen/a0,0%
347Fresh Brussels sproutsn/a0,0%
348Java apple freshn/a0,0%
349Boiled Brussels sproutsn/a0,0%
350Sauerkraut (kimchi)n/a0,0%

The influence of nutrition on tyrosine content in the body

It is known that the substance belongs to the non-essential amino acids. If it is insufficiently supplied to the body, the deficiency is compensated by phenylalanine, which undergoes synthesis.

Daily requirement

Experts do not recommend exceeding the dosage of the substance. To obtain the daily requirement, you need to include a variety of foods in your diet.

The maximum daily intake does not exceed 12 g. The average is 1-5 g of the substance. This amount is sufficient to adequately perform functions in the human body.

An increase in tyrosine dosage is required in the following cases:

  • excess weight;
  • poor memory;
  • thyroid dysfunction;
  • hyperactivity;
  • tendency to depression;
  • Parkinson's disease;
  • PMS symptoms;
  • intense physical activity.

You should not overuse foods containing tyrosine if you have digestive disorders, Felling's disease, or are taking antidepressants.

Digestibility

The body absorbs the amino acid in the form of adrenaline, norepinephrine and dopamine (catecholamines). These neurotransmitters correct the following processes:

Insufficient intake of catecholamines into the body leads to cognitive dysfunction. To normalize their level, you need to consume foods with significant concentrations of the substance. These include turkey, fish, chicken. In some cases, it is advisable to take medications and dietary supplements.

Tyrosine is introduced into the nervous system (central) by quickly crossing the blood-brain barrier. At the same time, the level of dopamine, norepinephrine, and adrenaline increases. Thus, the organic compound affects a whole range of processes occurring in the body.

The effect of tyrosine on the body

The chemical name of the amino acid is 4-hydroxyphenylalanine. Tyrosine is one of the 20 most important substances that are represented by organic compounds. This is a replaceable unit. The body is able to synthesize tyrosine on its own. Consuming sufficient amounts of amino acid sources means there is no need for additional dietary supplements.

Tyrosine affects many processes occurring in the body. One of the functions of the substance is the production of neurotransmitters necessary for the proper functioning of the brain and maintaining a good emotional background.

The term is translated from Greek as “cheese”. The substance received its name in the 50s of the 19th century. Tyrosine was found in casein. This is the protein found in cheese.

Attention! Tyrosine can be synthesized from another amino acid called phenylalanine.

There are 3 forms of an organic compound:

  • L-tyrosine, present in proteins of living organisms;
  • D-tyrosine, a neurotransmitter found in enzymes;
  • DL-tyrosine, which does not differ in optical energy.

Amino acid has another meaning. It is involved in the synthesis of hormones and chemicals, in particular melanin. Thanks to the non-essential amino acid, the work of the organs (thyroid gland, pituitary gland, adrenal glands) that are responsible for the production and regulation of hormone levels is carried out.


Tyrosine influences the creation of proteins in the human body

The following positive properties are called:

  • improving mood, creating a feeling of well-being;
  • increased cognitive function during periods of stress;
  • protecting the body from the consequences caused by anxiety and nervous shock;
  • participation in the production of the hormone of happiness and pleasure (dopamine).

Important! Tyrosine improves attention and promotes vigor.

Among the main functions of an organic compound are:

  1. Protein synthesis. To build the corresponding molecules, the body uses various combinations of 20 amino acids. One of them is tyrosine. Proteins or proteins are able to control the activity of genes, provide chemical reactions, and structural support necessary for cellular elements.
  2. Maintaining brain function. The function is achieved through the creation of neurotransmitters that transmit nerve impulses.
  3. Relieving stress. This is due to the production of norepinephrine and adrenaline. Tyrosine can also mitigate the effects of exposure to cold and relieve fatigue after active work. The amino acid affects sleep, increases intellectual potential and performance.
  4. Carrying out physiological processes. The organic compound is directly involved in the synthesis of melanin. This pigment gives the skin color while protecting it from the harmful effects of ultraviolet rays.
  5. Impact on hormones. The substance controls the functioning of the thyroid gland and pituitary gland. Suppressing appetite and reducing fat storage occurs by increasing the levels of the hormones epinephrine and norepinephrine.

Important! Scientists believe that the organic compound helps cope with drug and caffeine addiction.

Signs of tyrosine deficiency and excess

Abuse of protein products rarely causes increased concentrations of the substance in the body. Excess usually occurs when using appropriate dietary supplements, which is manifested by:

  • joint pain;
  • migraines;
  • allergic reactions;
  • disorders of the digestive system;
  • insomnia.

Often, experts identify a deficiency of nonessential amino acids, which is caused by insufficient consumption of products containing L-tyrosine. Chronic lack of substance provokes the development of hypothyroidism. Other symptoms include:

  • weight gain;
  • reduction in the volume of muscle tissue;
  • dementia;
  • menstrual irregularities;
  • dry and brittle hair;
  • lethargy;
  • decrease in pressure.

If you are deficient in tyrosine, you need to consume more foods that contain it. This will eliminate pathological signs.

What foods contain tyrosine?

The amino acid is present mainly in protein products:

  • meat (chicken, turkey);
  • fish (cod, tuna, mackerel, halibut);
  • dairy products (yogurt, cottage cheese);
  • nuts (almonds, peanuts, pistachios);
  • fruits (bananas, avocados);
  • legumes (chickpeas, beans, lentils);
  • seeds (sesame, sunflower);
  • soy;
  • seafood (shrimp, crabs).

The leader in the presence of organic compounds is cheese.

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