Lysine is an essential amino acid that cannot be produced by the body and must be obtained through the diet. Animal-derived products such as meat, poultry, fish, and dairy are good sources of lysine, as well as plant-based foods like soy, nuts, and legumes. Vegetarians and vegans can also get enough lysine through their diet, but may be at slight risk of deficiency if they consume large amounts of traditional grains and few legumes. Foods high in lysine are recommended for treating cold sores caused by the herpes simplex virus, and lysine supplements may be helpful in reducing recurrent outbreaks.
Common foods high in lysine include fish, most meats, such as beef and poultry, and dairy products such as cheese and milk. Plant-based foods that are good sources of lysine include soy foods, brewer’s yeast, as well as some nuts and other legumes. Lysine is an essential amino acid that must be obtained from the diet because it cannot be produced in the body. Most complete protein sources, such as animal-derived products, contain significant amounts of this amino acid. Lysine supplements are available, but even people who don’t eat animal foods shouldn’t need them.
People who eat animal-derived foods should easily get enough lysine. Sources of lysine in poultry include chicken and turkey. Beef and pork products, as well as venison and lamb, are also high in lysine. Fish and shellfish are also high in lysine, including commonly available fish like salmon, cod, and sardines. Dairy products like milk, cheese, and yogurt can also help provide adequate amounts of lysine.
Most fruits and vegetables are generally incomplete proteins and contain little lysine. A probable exception to this general rule is the avocado. Some so-called non-traditional grains contain more lysine than traditional grains like wheat. Quinoa and amaranth are two examples of those non-traditional grains that have a more complete profile of essential amino acids, including lysine. While they may not be as widely available as traditional grains, they can be a useful addition to a vegetarian or vegan diet.
While animal products are generally the best lysine-rich foods, vegans and vegetarians probably get enough of this amino acid. Vegetarians who eat eggs and animal products are unlikely to have a low lysine intake. Vegans who eat large amounts of traditional grains but few legumes are at slight risk of lysine deficiency. Vegan foods that contain lysine include brewer’s yeast and soy products, such as fresh soybeans, and soy-based foods such as tofu and textured vegetable protein, as well as other nuts and beans.
Foods high in lysine are sometimes recommended as a way to treat cold sores caused by the herpes simplex virus, as well as genital warts caused by a related herpes virus. It is believed that for this strategy to be successful, foods rich in amino arginine should be avoided. Foods rich in arginine include legumes, nuts, and whole wheat products. Lysine dietary supplements, which typically contain 1,000 to 3,000 mg of lysine, may be helpful in reducing recurrent outbreaks of cold sores.
Protect your devices with Threat Protection by NordVPN
