20 Tyrosine Rich Foods And Its Health Benefits

Beef is categorized as red meat, which contains higher amounts of iron compared to chicken or fish. Beef steak contains all nine essential amino acids.

It is also one of the best sources of tyrosine with almost 248% of Recommended Dietary Intake (RDI) per 170-gram grilled steak.

As tyrosine is an amino acid it is generally found in higher concentration in leaner cuts of beef. Beef steak is high in protein with 48 grams per serving and this can provide you 30 percent of the Daily Value (DV) for saturated fat.

Pork is a good source of protein, niacin, vitamins B6 and B12, Iron and Zinc. In fact, it is actually richer in thiamine, which is required for bodily function compared to red meat like beef and lamb.

It also tops the list of tyrosine-content food as it provides 239 percent of the RDI per 170 grams of cooked serving.

Although, it has a lower nutrient density than red meats but can provide an abundance of micronutrients and amino acids to your body.

Various research has proven that salmon is one of the most nutritious foods on the planet and is more tasty, versatile, and widely available. They are high in selenium, omega-3 fatty acids, and various Vitamins and minerals. 

Sockeye salmon has all 9 essential amino acids and is easily digested, absorbed, and used by your body. Per 100 grams of cooked sockeye salmon, it provides 1207 mg of tyrosine which is equal to 138 percent of RDI.

Getting more sockeye salmon into your diet is simple as it is available in both canned and filets and can be poached or steamed.

Chicken breast is delicious and filled with various essential nutrients in fact, it is one of the best healthiest sources of animal protein. Similarly, it is an excellent source of amino acids that are important for the building blocks of protein.

According to the National Library of Medicine, chicken breast has more amino acids and protein than other parts of cooked chicken.

In 100 grams of cooked chicken breast, there is 1155mg of tyrosine which is equal to 132 percent of RDI. So, adding chicken breast is the healthiest option if you do not want to take supplements.

Tofu is extremely high in protein and contains all the amino acids your body requires. Along with that, it also provides fats, carbs, and a wide variety of essential vitamins and minerals.

They are made from condensed soy milk with a similar process to cheese making. One cup of tofu contains 202 percent of the RDI for amino acids named tyrosine, 43.5 grams of protein, and 21 percent of the daily value for fiber.

Milk is known as one of the most naturally nutritious beverages and a popular drink for people of all ages, especially for kids. As people are conscious about their weight, they choose to drink skimmed milk rather than whole milk.

Skim milk is one of the richest food sources of calcium, which provides around 325mg per cup. Similarly, it also contains all the nine essential amino acids with a total of 833 mg of tyrosine which fulfills 95 percent of RDI intake per 16-ounce serving.

Ricotta cheese is a fresh, non-aged Italian cheese that is extremely popular in the United States. This type of cheese can be made from cow, goat, sheep, or Italian water buffalo milk.

It is high in various nutrients like vitamin A, riboflavin, Vitamin B12, niacin, selenium, and zinc. Ricotta is also high in saturated fat and contains about 31 percent of the DV per serving.

Similarly, half a cup of low-fat ricotta cheese consists of 84 percent of the RDI for tyrosine. It is also a high source of protein and is easily digested by providing all essential amino acids to our body.

Beans are extremely nutritious and contain at least a little bit of almost every nutrient your body needs. Basically, they are great to fulfill the need for fiber and plant-based protein.

They also contain decent amounts of zinc, copper, magnesium, selenium, vitamins B1, B6, and E. They provide 53 percent of the daily value for fiber and 15.2 grams of protein in only one cup of cooked beans.

Beans are also a moderate source of tyrosine with 59 percent of the RDI per cup serving. They also have a variety of health benefits including fighting with diabetes and improving heart health.

These small yet highly nutritious seeds are rich in antioxidants like flavonoids and phenolic acids and also contain small amounts of vitamin E and carotenoids. 1 ounce of pumpkin seeds has roughly 160 calories that mainly come from fat and protein.

Pepitas or pumpkin seeds are great for snacks and can also be added to your daily breakfast bowl of cereals. It provides almost 35 percent of the RDI for tyrosine in a 1-ounce handful of roasted pumpkin seeds.

Wild rice is a whole grain that offers numerous health benefits as it is very nutritious in nature. Wild rice is not actually rice despite its name and was originally harvested by native Americans.

It has a rich, nutty flavor and is usually mixed with other types of rice. Per 100 grams of wild rice has 32 percent of the RDI for tyrosine.

This rice is also high in polyphenols and linked with several health benefits, such as lowering the risk of high blood pressure and insulin resistance, according to Food Chemistry.

Canned tuna has been a staple in many American kitchens for several decades. Every variety of tuna is filled with an excellent source of protein that is low in fat, and other essential vitamins, including vitamin D, selenium, and iodine.

There is 762 mg of tyrosine in 100 grams portion of canned tuna which is equal to 87 percent of RDI. While it does not consist of any amount of carbs, the protein-energy ratio in tuna is high, which may potentially lead to weight loss.

Yogurt is one of the most consumed fermented dairy products in the world which is made by adding live bacteria to milk and may function as a probiotic.

It is a great source of high-quality protein as well as offers various amounts of fat with very little lactose. One cup serving of low-fat yogurt, it provides 74 percent of the RDI for tyrosine.

This probiotic dairy product is great for gut health, digestion, weight, and overall health according to Nutrition Reviews. So, the consumption of yogurt may reduce the risk of osteoporosis and combat high blood pressure.

Sweet Potatoes are another nutrition-rich food that is packed with a good amount of vitamins A, C, and manganese in each serving. In addition, they are also rich in antioxidants that protect our bodies from free radicals.

There is 207mg of tyrosine in 100 grams of sweet potatoes which gives you a total of 24 percent of RDI. It also consists of 77 percent water, 20 percent carbohydrates, and almost 2 percent protein with a total of 86 calories.

Another addition to a nutrient-rich diet can be lentils as they have several health benefits if included in daily diets. There are various types of lentils available and they are packed with B vitamins, magnesium, iron, zinc, and potassium.

This vegan food is high in protein and one cup of cooked lentils provides 55 percent of RDI for tyrosine and 17.9 grams of protein. They are also high in high in fiber with 56 percent of the DV per serving. Therefore, adding lentils regularly will help manage or reduce the risk of type 2 diabetes.

Soybeans are one of the rich sources of plant-based protein and also offer other beneficial plant compounds such as isoflavones. As soybeans are a complete protein, this means that they contain all nine essential amino acids including tyrosine. 

According to the United States Department of Agriculture (USDA), 100 grams of cooked soybeans contain 12.35 grams of protein and 6.4 grams of fat.

There is 2,860 mg of tyrosine which will provide you 196 percent of RDI. Various research has also found that soy reduces levels of total cholesterol, triglycerides, and low-density lipoprotein cholesterol in the arteries.

One of the common types of cheese which is known for its strong smell and different flavor is blue cheese. This type of cheese is rich in nutrients and provides a variety of health benefits if consumed in a moderate proportion.

There is 2,207mg of tyrosine per 6-ounce which is equal to 252 percent of RDI per 100 grams of blue cheese. Similarly, it contains 528mg of calcium and the recommended daily value is a minimum of 1,000 mg per day.

Ground turkey is a nutritious poultry that provides a good amount of protein, fat, and a variety of vitamins and minerals. This American favorite food is extremely versatile, affordable, and easy to cook, bake, or grill.

Per a 6-ounce serving of cooked fat-free turkey, it gives you 218 percent of RDI for tyrosine and almost 53 grams of protein.

This delicious meat is also rich in selenium, phosphorus, zinc, and choline. As compared to red meat, turkey contains less saturated fat with fewer calories per serving.

Duck meat falls under the white meat category. Duck is a rich source of protein and provides a variety of vitamins and minerals and due to its higher fat content, it is more flavourful than chicken and turkey.

Duck fat is rich in unsaturated fatty acids such as oleic and linoleic acid which is similar to olive oil and Hass avocados.

Per one cup of roasted duck, it contains 96 percent of the total RDI for tyrosine along with 281 calories. Additionally, while comparing duck to beef and pork it contains less saturated fat which may confer some health benefits.

The bluefin tuna is the largest found fish of the commercially harvested tuna species and is often found in the Atlantic ocean. They are packed with excellent sources of lean protein, fat, omega-3 fatty acids, and many other essential nutritional properties.

Fresh bluefin cooked tuna consists of 115 percent of RDI for tyrosine in every 100 grams of serving. This is a delicacy which is mostly found in popular sushi dishes. More than just good flavor, it has several health benefits related to muscle recovery, heart health, and nerve function.

Eggs are filled with several vitamins and minerals that are crucial parts of a healthy diet. One medium-boiled or poached egg can provide 5.5 grams of protein and 62.5 calories, along with calcium, iron, magnesium, potassium, and zinc.

With a great source of protein, eggs contain all nine types of amino acids that help in overall health. In one large of eggs, it contains 257 mg of tyrosine, which is 29 percent of RDI.