Eating seeds regularly has been shown to support heart health, largely due to the fats they provide. Enjoy pumpkin seeds along with other seeds like chia, hemp, flax, sesame, and sunflower Pumpkin seeds are delicious when seasoned and roasted in the oven, mixed into granola or trail mix, blended into pesto, or baked into bread and cookies.
Dried pumpkin seeds are a good source of leucine, offering 0. They also contain many vitamins and minerals that can benefit your health. One extra-large egg about 56 grams contains 0. Eggs are also full of protein, B vitamins, phosphorus, selenium, and choline, the latter of which is essential for cellular and brain health Plus, eggs contain lutein and zeaxanthin, two types of carotenoids.
These colorful compounds have antioxidant properties that benefit your eye health Boiled eggs are great portable high protein snacks. You can also cook eggs into a breakfast scramble or use them in baked goods like bread, muffins, and waffles. One large egg provides 0. Enjoy them as a portable snack or key ingredient in many recipes.
Just 3 tablespoons 30 grams of hulled hemp seeds offer 0. These seeds are also rich in protein, fiber, manganese, vitamin E, and unsaturated fatty acids with anti-inflammatory properties. Plus, animal and human studies show that hemp seeds and hemp-seed-based supplements may improve arthritis symptoms and support digestive and heart health 27 , 28 , 29 , Hemp seeds are tiny and versatile, boasting a subtle, earthy flavor. They can be sprinkled onto salads and pasta dishes, blended into smoothies, or enjoyed on ice cream or other desserts.
Hemp seeds can be blended into smoothies or added to a variety of dishes as a source of leucine, protein, and fiber. Just 3 tablespoons 30 grams offer 0. One cup grams of cooked lentils contains 1. Lentils are also full of fiber, antioxidants, protein, and health-promoting plant compounds that might benefit your heart and brain 32 , 33 , 34 , They can be used in many of the same ways as beans.
For example, they work well marinated as a wholesome side dish or in soups, salads, and homemade veggie burger patties. Lentils are a tasty and convenient source of plant-based protein. Spirulina is a type of blue-green algae packed with protein, B vitamins, copper, and iron. Add it to green smoothies and juices, energy balls, or savory puddings and popsicles.
Just 2 tablespoons 14 grams of dried spirulina contain 0. Animal studies have shown that these algae benefit the gut microbiome, while human studies have found that they may help support heart health and help manage blood sugar levels 37 , 38 , 39 , Spirulina adds leucine, protein, and various vitamins and minerals to your diet. Just 2 tablespoons 14 grams contain 0. Use it in smoothies, juices, or savory popsicles. A 1-ounce gram serving of Spanish peanuts contains 0. They make a tasty snack on their own but can also be used to make peanut noodles, peanut soup, granola and trail mixes, energy balls, or homemade peanut butter.
Regularly eating peanuts can also support heart health. Since BCAAs are known to help boost muscle growth, powders and pills are widely sold online and in health food stores.
Most leucine supplements provide about 3 to 5 grams of leucine per serving. Consumers may choose to take more than one serving of the supplement per day.
So are the l-leucine supplements worth it for bodybuilders or strength training athletes? Studies have provided mixed results. For example, in one study of college aged-males, researchers found that supplementing with leucine did not improve strength or skeletal muscle mass during a 3-month testing period. The researchers did, however, see cell changes in the muscles that may provide benefits if supplementation and training were continued longer.
Another study published in found that leucine supplementation 3 grams per day following training did not increase strength or muscle mass in healthy young subjects who consumed enough protein overall. However, other studies have shown that leucine supplements may help boost muscle mass during intense strength training; further research on leucine supplementation for athletes is ongoing. For several years now, researchers have been studying the impact of leucine on weight loss.
Some scientists believe that leucine can help your body hold on to muscle mass when you are dieting. Maintaining muscle mass is important for both initial weight loss and for weight maintenance because those muscles help your body burn more calories every day. Other scientists believe that leucine may help enhance glucose and insulin homeostasis—a great benefit for dieters who get constant cravings.
Authors of one study suggest that BCAAs, and specifically l-leucine, may play a key role in helping dieters to stabilize blood sugar levels and maintain muscle mass. Other researchers have found similar results. A study suggests that leucine may play a role in the treatment of obesity and metabolic syndrome.
Research into l-leucine supplements has not been able to show conclusive results that leucine can cause weight loss. In fact, since many leucine supplements are targeted to weightlifters who want to gain weight the products may contain significant calories. Consumers may choose to take a leucine supplement simply to improve their health and wellness. If you are concerned that you don't get enough of this vital nutrient, then you may be tempted to buy a supplement.
But nutrition experts say that you probably don't need it. She acknowledges that there is some scientific support for leucine supplementation among bodybuilders and even among the elderly who need to maintain muscle mass.
But she says that most adults in the U. Furthermore, she says that leucine in food is likely more beneficial than leucine in supplements.
Even though conclusive evidence has evaded researchers, you may still be tempted to take a leucine supplement just in case it might help. But a better option is to increase your intake of leucine foods. If your goal is to lose weight, you should choose leucine foods that are lower in calories and prepare the foods with as little added fat and calories as possible.
You can also make sure that you consume enough protein in your daily diet and incorporate strength training into your workout routine to build and maintain muscle. If you are concerned that you are not getting enough leucine, speak with a registered dietitian or a sports nutritionist to put together a balanced meal plan for improved health, wellness, or athletic performance. Get one simple hack every day to make your life healthier. Department of Health and Human Services and U.
Department of Agriculture. Ninth Edition. December American College of Sports Medicine. Protein Intake for Optimal Muscle Maintenance. Protein and Amino Acids. Recommended Dietary Allowances : 10th Edition. Mero A. Leucine supplementation and intensive training. It may help control blood sugar. They also come as part of multivitamins, proteins, and food supplements. The forms include tablets, fluids, and powders. Using a single amino acid supplement may lead to negative nitrogen balance.
This can lessen how well your metabolism works. It can make your kidneys work harder. In children, single amino acid supplements may cause growth problems. Very high doses of leucine may cause low blood sugar hypoglycemia.
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