Pharmacology Biochemistry and Behavior: "Behavioral and cognitive effects of tyrosine intake in healthy human adults." Natural Resources Defense Council: "Mercury Guide." Recommended Dietary Allowances, The National Academies Press, 1989. National Institutes of Health, PubChem: "Tyrosine." Mayo Clinic: "Nuts and your heart: Eating nuts for heart health." Mayo Clinic: "Maximize memory function with a nutrient-rich diet." Nutritional and Herbal Therapies for Children and Adolescents, Academic Press, 2010. Nuts are high in nutrients, including protein and healthy omega-3 fats.Īmerican Family Physician: "Soy: A Complete Source of Protein."Īviation, Space, and Environmental Medicine: "The effects of tyrosine on cognitive performance during extended wakefulness."Ĭheese Science Toolkit: "Cheese Crystals."Ĭomptes Rendus de l'Académie des Sciences: "L-tyrosine cures, immediate and long term, dopamine-dependent depressions. Those who follow a vegetarian or vegan diet can still get plenty of protein and tyrosine from their food. It can be safely consumed in small amounts by most people. Certain individuals, especially pregnant women, should be aware that fish may contain mercury. These foods can also be high in fat and cholesterol, so keep serving sizes small and learn ways to make meat and poultry healthier.įish is a healthy source of protein and tyrosine. Beef, pork, lamb, and poultry are all good sources of protein and tyrosine. When protein is mentioned, you may automatically think of meat. It makes sense that soybeans would have lots of tyrosine as well. That means they contain tyrosine's partner, phenylalanine. Soybeans are a complete protein, containing all nine essential amino acids. It's still safe to eat, and it's a good way to get your tyrosine. Cheese is so rich in tyrosine that it sometimes appears on cut surfaces. If you've ever seen white crystals on the surface of aged cheese, you may have seen tyrosine. All these nutrients support alertness and memory. They also contain zinc, vitamin B6, and magnesium. Sesame seeds are a rich source of tyrosine. Since tyrosine is an amino acid, it's no surprise that it is found in foods high in protein, including these: You are unlikely to be deficient in tyrosine. If you eat a healthy, well-balanced diet, you don't need to do the math.
The two substances are combined because they work together in your body. Foods With TyrosineĪdults should consume tyrosine and phenylalanine combined in an amount equal to 14 milligrams per kilogram of body weight per day. In one study, subjects showed an immediate improvement of mood. Results are mixed, but some research suggests that tyrosine is somewhat effective for depression. Tyrosine also might help you stay sharp if you have lost a lot of sleep. Some studies show that tyrosine helps people function under stress and might improve memory during stressful situations. There is some evidence that tyrosine also has these health benefits: Plays a part in the production of thyroid hormones.
#HIGH TAURINE FOODS SKIN#
Aids in the production of melanin, the skin pigment that helps to protect the body from sunburn.Boosts communication between nerve cells.Helps the body produce important enzymes.Builds proteins, which are vital for life.Tyrosine plays many important roles in the body, including these: Supplements aren't usually needed and probably wouldn't be used by the body. If you take in too much, the body will break it down. If you get too little tyrosine in your diet, your body will manufacture more.
Many foods contain tyrosine, so it is unlikely that you have a deficiency.Īlso, the body has a way of regulating its tyrosine intake. Most people do not need to take tyrosine supplements. Studies have suggested that tyrosine supplements could help people with memory and performance when under stress, or that tyrosine might help sleep-deprived people be more alert, but further research is needed to support this. They might need to take tyrosine supplements, although doctors usually take a different approach to treating PKU. A small percentage of people can't process phenylalanine because of a condition called phenylketonuria, or PKU. Your body makes tyrosine from an essential amino acid called phenylalanine. In fact, tyrosine is a building block that appears in almost every protein in the human body. It is a non-essential amino acid - which means your body can make it, so it doesn't have to be included in the diet. Tyrosine is one of the 20 amino acids that people need to make proteins.
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