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Here are some of the best high-arginine foods to eat.

A woman jogging on a patch under the shade of trees at daybreak.

What does arginine do?

This is what arginine does for your body:

  • It also activates eNOS, which produces nitric oxide and expands and relaxes arteries and blood vessels, allowing more blood to flow.
  • It helps with the healing of wounds.
  • Dystocia is a condition in which the calf’s udder fills with blood and mucus, causing it to be unable to pass waste.
  • Astaxanthin is a powerful antioxidant that can help to protect your immune system.

Arginine is taken as a dietary supplement to treat heart disease, angina, erectile dysfunction, bodybuilding, wound healing and tissue repair.

There’s evidence that increasing arginine intake might be beneficial in treating all of these issues. Taking it as a supplement, on the other hand, may result in adverse effects such as nausea and diarrhea.

There are certain specific dosages that should not be exceeded unless directed to do so by a doctor. For example, if you’re taking other medicines or have other health problems, larger doses may pose additional dangers.

The good news is that getting arginine from high-protein foods is both safe and beneficial. Because arginine is constructed from additional amino acids, eating a lot of high-protein meals in general raises arginine levels.

Arginine is an amino acid that is crucial for regulating blood flow.

The building blocks of protein are amino acids. Proteins are broken down into amino acids and then absorbed into the body. They may be deconstructed and reassembled in many different ways to create the various proteins your body require.

Your body can make amino acids on its own, but others, considered essential amino acids, must come from the food you eat.

For nutritional purposes, amino acids are divided into three categories:

  • Nonessential: Your body can produce these in sufficient amounts to meet the body’s needs.
  • Essential: Your body can’t produce these, so you need to get them from foods.
  • Semi-essential: These amino acids aren’t essential under normal circumstances, but may be in certain situations.

Arginine is a semi-essential amino acid since it is required for children’s growth but not essential in healthy individuals.

Arginine is produced in the body as well, so shortages are unusual. However, if the body’s production does not meet its needs during times of stress and rapid development, a person can become arginine deficient.

What does arginine do?

Arginine has the following effects on your body:

  • This hormone also activates nitric oxide, which widens and relaxes arteries and blood vessels, allowing improved blood flow.
  • promotes the healing of injuries
  • In order to eliminate waste from the body, macerated kidneys are asked to do so.
  • This herb aids in the strengthening of the immune system by enhancing its function.

Arginine is a dietary supplement that people take to alleviate heart disease, angina, erectile dysfunction, bodybuilding, wound healing, and tissue repair.

There’s some evidence that increasing arginine intake can help with all of these problems. Taking it as a supplement, on the other hand, may cause adverse effects such as an upset stomach and diarrhea.

Larger doses may also carry risks for people who take other medications or have certain health conditions.

The good news is that taking arginine from high-protein foods is completely safe and beneficial. And, because arginine is produced via a number of amino acids, eating a lot of high-protein meals will boost arginine levels in general.

10 foods to boost your arginine intake:

1. Turkey

Turkey breast has the greatest arginine content of any meat. A single cooked breast has 16 grams! Turkey is not only high in protein, but it also contains a lot of other minerals such as B vitamins and omega-3 fatty acids.

2. Pork loin

The third-best protein is that of the pork loin, which has a 14 gram arginine content per rib. It’s also one of the leanest cuts of pork, so it’s lower in fat. In order to add taste without any extra fat, try a marinade.

3. Chicken

Another popular and healthful way to consume protein is by eating chicken. It’s also a good source of arginine, ranking third. A single chicken breast contains 70% of your daily required protein and almost 9 grams of arginine. Check out these diabetes-friendly chicken dishes for some delicious ideas.

4. Pumpkin seeds

Plants aren’t the only source of arginine and protein. Pumpkin seeds have almost 7 grams of protein and arginine per cup. Pumpkin seeds are also high in iron and zinc, making them a great addition to salads or trail mixes.

5. Soybeans

Soybeans have a hefty arginine content of roughly 4.6 grams per cup when roasted. Soybeans are also high in potassium and magnesium, which make them a healthy snack option. Try them as an alternative to chips or crackers.

6. Peanuts

A cup of peanuts has 4.6 grams of arginine, but you should not eat a full cup at once because the nuts are rich in fat. Instead, distribute the cup with a few one-quarter cup servings over the week. Peanuts are high in vitamins B3 and E, folate, and niacin in addition to their protein content.

7. Spirulina

Spirulina is a type of blue-green algae that grows in the ocean. It’s commonly purchased as a powder and added to smoothies to boost their nutritional content. One cup of spirulina has 4.6 grams of arginine, as well as significant quantities of calcium, iron, potassium, and niacin. However, for smoothie recipes, a tablespoon of spirulina would suffice, resulting in an arginine content of 0.28 grams.

Health Benefits of Spirulina

Blue-green algae, also known as Spirulina, thrives in both fresh and salt water. It’s high in minerals and has antioxidant properties that may help your body and mind function well.

8. Dairy

Arginine can be found in dairy products like milk, cheese, and yogurt since it is a source of protein. Milk has about 0.2 grams per cup, while cheddar cheese has about 0.25 grams in four ounces.

9. Chickpeas

Chickpeas, or garbanzo beans, are high in protein and fiber. Chickpeas contain 1.3 grams of arginine, 14.5 grams of protein, and 12.5 grams of dietary fiber in one cup cooked. Serve with rice, pita bread or tortillas, and veggies if desired. You may also add curry to the chickpeas or have some hummus.

10. Lentils

Another healthy plant source of fiber and protein is lentils. It’s no surprise that arginine is present in them, at about 1.3 grams per cup. One cup of cooked lentils has 63 percent of your daily fiber intake. Try out some of these fantastic lentil dishes.


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