10 (unexpected) leucine rich foods
It’s commonly believed that the foods richest in protein—and consequently in amino acids like leucine—are exclusively those of animal origin. But to ensure we get enough leucine and achieve a toned physique and lean muscles, we don’t necessarily have to load up on meat, fish and poultry, especially if we follow a plant-based diet. Some unexpected foods provide us with abundant amounts of leucine without having to resort to supplements. Plus, they’re easy to digest, versatile and packed with other nutrients that make us feel great. Let’s discover these leucine rich foods:
Soybeans
They’re currently all the rage in Asian cuisine, served under the Japanese name “edamame,” but soybeans are an ancient legume with exceptional nutritional value. They contain vitamins, minerals, protein, cholesterol-fighting lecithin and hormone-balancing phytoestrogens. And they’re among the foods richest in leucine: they contain 3.5 grams per 100 grams, which is more than beef.
Parmesan
This delicious cheese, a source of national pride in Italy, is a true leucine powerhouse: it contains 3.4 grams per 100 grams (chicken breast provides three grams). However, since this aged cheese is also high in fat, including saturated fat, and fairly high in calories, alternate it with leaner options like ricotta or cottage cheese, which are also good sources of leucine.
Tempeh
This soy-based food is also among the plant-based foods richest in leucine: it provides 2.3 grams per 100 grams. Plus, tempeh is rich in plant-based protein and therefore suitable for vegetarians and vegans; and it’s a fermented food that’s beneficial for gut health. Slice it thinly and sauté it in a pan with a little coconut oil until crispy, then enjoy it on a bed of raw spinach or beet carpaccio, for example.
Sesame seeds
These tiny seeds are packed with nutrients (minerals such as calcium, magnesium and zinc; B vitamins; and protein), making them an elixir of health and beauty. Black sesame seeds can even prevent grey hair from appearing. These seeds are also rich in leucine: two tablespoons contain 0.25 grams. Sprinkle them on salads, pasta dishes, grains and legumes or add them to your favourite smoothie.
Eggs
Among the favourite foods of athletes and sports enthusiasts (who sometimes eat omelettes made with as many as six eggs), eggs are packed with nutrients such as protein, minerals, choline, which is good for the brain, and antioxidants like lutein and zeaxanthin, which are beneficial for eye health. In addition, one egg contains 0.6 grams of leucine. Eat a couple in the morning before your workout, for lunch or dinner after your workout or munch on a hard-boiled egg as a snack, even at the gym or while travelling.
Pumpkin seeds
Pumpkin seeds are a superfood that’s easy to enjoy at any time of day. In addition to vitamin E, which promotes healthy skin, they contain healthy, anti-inflammatory fats, protein, fibre and minerals such as magnesium, zinc, iron and manganese. Three tablespoons of these crunchy seeds also provide 0.65 grams of leucine. Add them to your smoothie, sprinkle them on your muesli and enhance soups and salads with an extra dose of flavour and nutrients.
