They are rich in proteins, glutamine, fiber, antioxidants, bioactive compounds, and omega-3 fatty acids. A handful of nuts taken two or three times a day will considerably boost your health in various ways.
Leafy greens such as collard greens, spinach, lettuce, kale, radish greens, and cilantro are excellent sources of glutamine. They are packed with iron, calcium, potassium, antioxidants, fiber, vitamins A, C and K, and micronutrients. Eating a diet rich in leafy veggies offers numerous health benefits, including reduced risk of obesity, heart disease, and high blood pressure.
Along with building immunity and boosting overall health, consuming cabbage helps in improving glutamine levels. It is advised to eat raw cabbage in the form of salad or juice as cooked cabbage brings down the glutamine content. All types of beans, especially soya beans and kidney beans, are excellent sources of glutamine. Include beans regularly in your diet to get an adequate amount of dietary protein, fiber, iron, and vitamins.
Nuts and seeds are another key food for exercise or recovery as they offer energy and protein as well as glutamine for tissue repair and recovery. A handful of almonds, cashews, walnuts or pistachios along with a piece of fruit are perfect fuel before exercise.
Stock up on bags of pumpkin seeds, chia seeds and linseeds which are ideal for adding to smoothies and sprinkling over oats. A large 50g handful of cashew nuts contains around 2. Many vegetarian and vegan products are made from soya beans, including tofu, tempeh and soya milk. Soya beans are also available in roasted form, ideal for snacking. Dark, leafy green vegetables including spinach, kale and parsley pack in a surprisingly high amount of glutamine. In that case, try the Middle Eastern salad tabbouleh, which contains around g parsley and along with its other star ingredient — bulghur wheat — makes it a great healthy choice to boost glutamine levels.
Try including a spinach, and kale to a side salad with dinner — or you could add them together in a smoothie with your favourite fruit to balance out the bitter taste. Great as a source of incomplete protein, fibre and iron, red kidney beans also contain around 0.
In fact, most pulses contain glutamine, including chickpeas, lentils, butter beans, pinto beans and many more. Try adding spirulina to a smoothie along with your favourite fruit. The smoothie will turn a vivid green, and the fruit will mask the slightly earthy flavour of the spirulina. If you experience digestive health issues, you might consider a glutamine supplement to help protect the integrity of the intestinal wall.
Glutamine supplements are available as capsules, as well as loose powder to scoop into post- workout shakes.
Glutamine tablets usually contain around mg of glutamine each. One tablet per day is recommended, and we recommend taking glutamine tablets on an empty stomach, either an hour before eating or two hours after. With glutamine powder, stir a heaped teaspoon 4. We recommend you take one dose an hour before working out. Glutamine powder has a neutral taste but can have a bitter or salty edge, so we recommend mixing it into a smoothie or flavoured protein shake.
It is important that you do not exceed the recommended amount and that you also get enough water during the day — at least six glasses. National Library of Medicine. Glutamine is found in many plant and animal foods. Raw, leafy vegetables have high levels of glutamine. Juicing is a good way to get glutamine from vegetables. The concentrated juices of raw spinach, parsley, cabbage or beets can be taken as a 1- or 2-ounce shot.
A more palatable beverage can be made by diluting those juices with pure water or with apple, carrot or celery juice. Raw spinach and parsley or shredded raw beets and cabbage can be used as glutamine-rich additions to salads or side dishes.
Fermented vegetable dishes such sauerkraut or kimchi supply glutamine in a highly absorbable form. Legumes are also high in glutamine, and they can add much-needed protein to a vegetarian diet. These foods should be cooked:.
Despite being high in fat, nuts, seeds and their butters — particularly those that are higher in protein — have significant amounts of glutamine. However, under certain conditions like illness, injury, or stress, our body fails to produce glutamine sufficient to meet demands and hence it becomes an essential amino acid. Apart from this internal synthesis, external sources are necessary.
These external sources may be in the form of diet or through supplements. Recently, glutamine has gained popularity among the athletes owing to its various benefits.
The dietary sources of glutamine includes especially the protein-rich foods like beef, chicken, fish, dairy products, eggs, vegetables like beans, beets, cabbage, spinach, carrots, parsley, vegetable juices and also in wheat, papaya, brussel sprouts, celery, kale and fermented foods like miso. These are the natural food sources for L-Glutamine. The glutamine supplements are available in the form of powder or capsule forms.
Owing to its reasonable price, the powder form is preferred.
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