Benefits of Papaya

Jun 21, 2023 By Nancy Miller


When it comes to having a balanced diet, finding the right mix of foods that contain all essential nutrients is key. One important nutrient you may have yet to hear of is glutamine - an amino acid that helps keep your gut healthy and your immune system functioning properly.

Plenty of delicious foods are rich in glutamine and worth exploring if you want to increase your intake of this important compound. Here we'll look at some tasty options with great sources of glutamine - perfect for maintaining optimal well-being!

An Overview of Glutamine and its Benefits

Glutamine is an essential amino acid found in almost every protein-rich food. It plays a key role in energy production, muscle growth, and immune system regulation, making it an important nutrient for athletes and bodybuilders.

Foods rich in glutamine include dairy products like cheese and yogurt, animal meats such as beef and chicken, seafood including fish and shellfish, beans, lentils, eggs, and certain vegetables such as spinach and broccoli.

Glutamine is also found in some grains and nuts but to a much lesser extent than animal proteins.

Benefits of glutamine include enhanced gut health and improved digestion; improved muscle growth, endurance, and recovery; increased energy levels; better immune system function; reduced inflammation; and improved brain health.

It can also help protect the body from infection by supporting the immune system and helping repair cells that are damaged due to stress or injury.

Glutamine also benefits athletes, bodybuilders, and anyone looking to improve their health and well-being.

Beef - A Delicious Source of Glutamine

Beef is an excellent source of glutamine, a conditionally essential amino acid that helps your body build and maintain muscle. It has been linked to improved athletic performance, better digestive health, as well as helping with stress management.

A 3-ounce serving of grass-fed beef contains nearly 1 gram of glutamine per serving, making it one of the most glutamine-rich meats available.

Eggs - Protein and Glutamine in One Package

Eggs are one of the most versatile protein sources, providing your body with many essential nutrients and a healthy dose of glutamine.

A large egg will contain around 0.1 grams of glutamine, making it an excellent choice for anyone looking to boost their glutamine intake.

Not only are eggs a great source of glutamine, but they also provide essential vitamins and minerals such as Vitamin K, Iron, and Lutein.

Bone Broth - A Delicious Way to Get Glutamine

Bone broth is one of the most nutritious ways to get your daily dose of glutamine. It is made by simmering bones and connective tissue in water for many hours, resulting in a nutrient-rich broth.

A single cup of bone broth can contain up to 1 gram of glutamine, making it an excellent choice for anyone looking for a tasty way to get their fill of this essential amino acid.

Not only will you get your daily dose of glutamine, but you will also benefit from the many key minerals and vitamins found in bone broth.

Dairy Products - Milk, Cheese, and Yogurt for Optimal Glutamine Intake

Dairy products are an excellent source of glutamine, with about 4 grams per cup of milk, yogurt, and cheese. All dairy products are a great addition to your diet if you want more glutamine in your system.

Milk is relatively low-calorie but incredibly nutrient-dense and rich in calcium for strong bones. Yogurt is high in probiotics aiding digestion and strengthening your immune system.

Cheese contains protein to help you feel full and energized and provides calcium for strong bones and teeth. These dairy products are great options for anyone who wants to get more glutamine in their diet.

Broccoli - A Crucial Vegetable Source of This Essential Amino Acid

Broccoli is an excellent source of glutamine. It provides about 0.2 grams of glutamine per every 100-gram serving size.

Broccoli also contains other essential nutrients like vitamin C, dietary fiber, and minerals like magnesium and calcium, which can help promote overall health.

Furthermore, broccoli has been linked to several cardiovascular benefits due to its high levels of antioxidants. Eating broccoli regularly is an easy way to get more glutamine.

Salmon - A Protein-Rich Choice for Glutamine Intake

Wild-caught salmon is another excellent source of glutamine, providing about 0.3 grams of glutamine per every 100-gram serving size. Salmon is also a great source of omega-3 fatty acids, vitamin B12, and other essential minerals.

It has been linked to several health benefits, such as reducing inflammation, improving heart health, and aiding in weight loss. Eating salmon regularly can help you reach your glutamine needs while providing numerous other nutrients.

Kefir - A Fermented Dairy Product Rich in Glutamine

Kefir is a fermented dairy product made from cow's, goat's, or sheep's milk. It provides about 0.3 grams of glutamine per every 100-gram serving size.

Kefir has been linked to numerous health benefits due to its probiotic content and other nutrients like calcium and vitamin D.

Kefir is a great option for those looking to increase their glutamine intake without eating large amounts of animal proteins. It can also be used in recipes as a snack, smoothie, or yogurt substitute.


Are eggs high in glutamine?

A single egg is nutritious, including B vitamins, Omega-3s, and essential amino acids like glutamine. An egg contains 6g of protein and 0.7g of glutamine.

Are bananas high in glutamine?

Compared to animal sources, bananas contain very little glutamine. A single large banana only has about 231 milligrams of glutamine, equal to 0.004 grams (1). Therefore, you would need to consume 1,250 bananas to fulfill your body's glutamine requirement by only eating bananas.

Which nuts are high in glutamate?

Be cautious of consuming walnuts, as they contain a significant quantity of glutamate. A 100-gram serving of walnuts encompasses about 658 milligrams of glutamate. Additionally, it's important to note that walnut jars of butter and walnut oil can also possess concentrated levels of this amino acid, potentially causing reactions.


In Conclusion, glutamine is a powerful and important amino acid that can be consumed in foods to help support your body's health. Foods rich in glutamine include beans, beef, chicken, fish, eggs, nuts, dairy products, spinach, and cabbage.

Additionally, supplementing with glutamine powder or caplets is an option for those looking to increase their intake of this important amino acid.

However, checking with your doctor before adding any new supplement to your diet is always recommended.

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