List of Leucine Food Sources

Leucine is one of the eight essential amino acids that your body doesn't naturally produce. This amino acid needs to be obtained strictly through dietary sources. Leucine maintains the integrity of the bones, liver and hemoglobin. This essential amino acid can be obtained through many common foods we consume on a regular basis.

Soybeans

Soybeans have the richest concentration of leucine. Soybeans contain a leucine concentration of 2.97mg per 100g. According to the University of Illinois National Soybean Research Laboratory, soybeans are the only plant product that contains the three macronutrients essential for good health--complete protein, carbohydrates and fat. In addition, soybeans are very rich in many other vitamins and minerals such as calcium, folic acid and iron.

Lentils

Another way to introduce higher concentrations of leucine in your diet is to eat more lentils. Lentils possess a leucine concentration of 2.03mg per 100g. According to EveryNutrient.com, lentils are also a very rich dietary source of fiber, protein and folic acid. The high level of fiber in lentils lowers cholesterol and regulates blood glucose.

Peanuts

The consumption of peanuts will also increase your dietary intake of leucine. The leucine concentration of peanuts is 1.67mg per 100g. Peanuts are also a very good dietary source of antioxidants, which offer several preventative health benefits against many disorders such as cancer and heart disease. According to Science Daily, a study conducted at the University of Florida revealed peanuts contain equal antioxidant concentrations as fruits rich in several antioxidants.

Shrimp

Shrimp, as well as other crustaceans, are another rich dietary source of leucine. The concentration of leucine in shrimp is 1.61mg per 100g. In addition to leucine, shrimp is very rich in several other compounds that potentially promote several health benefits. According to Natural Food Benefits, shrimp is an excellent source of selenium, which is beneficial for its antioxidant properties. Omega-3 fatty acids, which are also contained in shrimp, have anti-cancer properties, healthy heart properties and they reduce the risk of blood clots. Shrimp is also a rich dietary source of vitamin D, which enhances calcium absorption necessary for strong teeth and bones.

Almonds

Leucine is also present in significant concentrations in almonds. Almonds possess a leucine concentration of 1.47mg per 100g. According to MayoClinic.com, the consumption of nuts such as almonds promote many heart healthy benefits. Increased consumption of almonds will lower your LDL cholesterol, reduce your risk of blood clots, and improve the health of the lining of your arteries, which will reduce your risk of heart disease.