13 Glutamine-Rich Foods you Should Consume

glutamine-rich fooods

What is Glutamine?

This is one of the few non-essential amino acids which you can find in abundance in your body system. It has numerous functions, among which include muscle preservation, enhancing digestion, and immune-boosting. Although glutamine is naturally abundant in your body, you may run short of it after engagements in demanding exercises, aging experience, ailments, and recurring illness. Glutamine levels can also run low if you are recovering from serious wounds that may draw on existing glutamine. In the event of running low on glutamine levels, you will need to get it back. You can recover lost glutamine from food items and supplements rich in glutamine. Many types of food can provide your body with glutamine. Here are some foods that are rich in glutamine and some benefits you will enjoy from consuming them.

13 Glutamine-Rich Foods you Should Consume


Milk gotten from grass-fed farm animals is super nutritious. One of the many benefits it can offer you is the provision of glutamine. Milk does not only produce glutamine, but it also creates an antioxidant called glutathione. A regular drink of fresh milk can help you replace lost glutamine. It is also a rich source of calcium to strengthen your bones. Consume milk from grass-fed animals every morning with your breakfast, without adding sugar, and enjoy all the health benefits it has to offer.


Yogurt has many amazing benefits it can provide for your body. It will help you cultivate healthy bacteria in your gut, aiding digestion, and protecting your gastrointestinal pathways. There are many types of yogurt on the food market these days, so make sure what you eat is a brand made from the milk of grass-fed animals. Consuming yogurt is a great way to increase your glutamine intake in your diet. Learn how to make a bowl of yogurt at home and preserve it in your refrigerator until you are ready to eat it. Homemade yogurt is a better option, as many processed yogurts you get in the market have lesser glutamine levels.


health benefits of tilapiaWhy not lay your hands on some shrimps, fish, and mussels? Seafood can improve the amount of glutamine present in your body. Different types of fishes and some other seafood contain many forms of amino acids and are a reliable source of such nutrients as glutamine. Seafood is quite easy to include in your diet, and you probably have some in your meals already. You will only need to consciously consume enough of these crabs, shrimps, and fishes more regularly.


It’s no news that eggs are a rich source of protein and minerals. It is also another delicious food from which you will find glutamine. 100 grams of eggs contain about 0.6 grams of glutamine. Eating boiled eggs often will provide you with your body’s daily requirement of amino acids, such as glutamine. You can also make your eggs as an omelet, fried or scrambled, and poached all included in your meals.


This plant is a type of herb which is packed with fiber, vitamins, minerals, and nutrients like amino acids. One of the amino acid types found in parsley is glutamine. You will do well to add parsley to your cooking, especially your soups. It should also not be missing in your sandwiches. As nutritious as parsley is, so is it a tasty herb.

Grass-fed Meat

This is a bank of protein, and it can also be a great way to get your amino acids, such as glutamine. Except you are vegan, it should be easy to add meat to your diet. We live in an age when food processing has become so sophisticated, so ensure the meat you eat is from a natural source. You can choose between white meat (chicken, lamb, goat) and red meat (beef or pork). You should stay away from red meat if you are worried about cardiovascular disease or obesity. Charred meat will also be bereft of nutrients, so they should not be included in your meals. It is also advised to eat meat with dark green leafy vegetables for a balanced diet. Standard measurements show that 3 oz of beef contains between 3 and 4 grams of glutamine, while 3 oz of chicken breast contains 3.7 grams of glutamine; this should be enough to provide the amount of glutamine your body needs.

Red Cabbage

This vegetable would be a healthy addition to your diet. It`s particularly rich in glutamine. If you are looking to improve glutamine supplies for your body, red cabbages are a sure pick if they are readily available. You could add uncooked red cabbage to your meals and sandwiches. They also easily fit into salads. Please note that cooking red cabbage destroys the glutamine in it.
Juicing the red cabbage is another healthy way to prepare it if you want to get the most of it. Red cabbage also enhances your body’s immune system.

Ricotta Cheese

Dairy products are always a rich source of protein, and cheese is not an exception. There is a lot of glutamine contained in ricotta cheese, just as it is in milk. This cheese is made of lime juice, citric acid, and milk. Consume ricotta cheese more often, and be sure to get enough glutamine in your body. You can always have them added to your sandwiches and wraps or eat the cheese with a pinch of salt and pepper. Salads can accommodate ricotta cheese too, but make sure the cheese is made from milk of a grass-fed animal.


Legumes are a great source of amino acids. Lentils, peas, and beans can produce the amount of glutamine required by your body. Legumes are a great addition to your diet if you haven’t been eating them often. And gladly, anyone can eat them! So vegetarians can make up for the protein lost in meat and animal products. You can easily add legumes to your meals, soups, wraps, sandwiches, or curry.


A variety of nutsPeanuts, hazelnuts, almonds, walnuts, and pistachios are among the various nuts you can include in your diet for glutamine supply. These nuts are a great way to obtain essential fatty acids and protein. Add nuts to your bowl of cereals, salad, or cooked rice. They can serve as a spice and add flavor to your meals, but never toast them, so you don`t reduce the glutamine content.

Leafy Greens

Of course! Dark leafy green vegetables are one of the ways to get valuable nutrients most times. A bit of spinach here, kale and radish greens there can make the difference in your diet. Some of these dark leafy greens contain glutamine as you need it. They can enhance the functions of your immune system and replenish lost nutrients. Include cilantro, lettuce, spinach, kale, radish greens and collard greens in your wraps, soups, salads, and sandwiches to get enough dark green leafy goodness and glutamine.


We have looked at legumes already, but there is a need to lay some emphasis on beans. If you are looking for a food that is potent in amino acids, beans should be at the top of the charts. A bowl of boiled beans, vegetable leaves and a piece of chicken breast is a balanced meal that contains enough glutamine needed by the body. You can get creative in the kitchen with kidney beans and soybeans, they will help you recover glutamine if you are running low on glutamine levels. If you are a vegetarian, you will do well to increase the amount of beans in your diet, since you stay away from animal protein.


You can also get glutamine from both the white asparagus and the green asparagus. Glutamine helps your body to recover from tissue and muscle wears or fatigue. Either white asparagus or green asparagus will be a great inclusion in your diet. You can put them in your soups or grill them and eat with dark leafy vegetables for a balanced diet.