Arginine is a nonessential amino acid that participates in a large number of functions in our body and it is advisable to take it, even though our body can produce it by itself. It is present in many foods that should not be lacking in our usual diet, as it is very beneficial to strengthen the immune system, regulate hormones, protect the health and correct functions of the liver, and improve the health of the skin, muscles and joints, Promote the elimination of toxins, among others.


In the following article we are going to detail what are all the benefits of this amino acid for health and we show you what foods are rich in arginine that you can consume.

Benefits of Arginine for Health

Arginine is beneficial for our body but keep in mind that when producing it and our body, a small contribution may be good for us but, like everything else, excess can be harmful. In recent years, athletes and bodybuilders have used arginine powder as a supplement, as it helps muscle growth and, in most cases, do so without medical supervision which can become dangerous. Let us now know the main benefits of arginine for the body’s health:

  • It increases defenses as it helps to strengthen our immune system.
  • Regulates blood sugar, so it is recommended for those with diabetes.
  • It promotes blood circulation and helps in cases of impotence and infertility.
  • It is beneficial for cases of thrombosis and hemorrhoids, since it favors the fluidity of the blood.
  • It eliminates the toxic substances and helps the correct function of the liver.
  • It reduces the production of fatty tissue and helps to keep cholesterol at bay.

You can see more details in the article what are the benefits of arginine.

Foods rich in arginine

Here’s the list of foods that contain arginine, most of them are common in our diet, so it will not be difficult to introduce it slowly:

  • Fish:The vast majority of fish and seafood contain arginine. In fact, it is the food that most helps you ingest it. For example, thanks to red salmon, sardines or squid you can increase it.
  • Meats:Meat, in addition to protein, contains a good amount of arginine. Bet on beef, pork, turkey or chicken. We advise you that veal liver is the largest contributor of arginine as far as meat is concerned.
  • Legumes:lentils help the creation of arginine in your body. It is also found in peas or beans.
  • Eggs:the egg is one of the largest carriers. Arginine is specifically found in the yolk.
  • Nuts:not all, specifically, in peanuts, pistachios, cashews, almonds, sunflower seeds and nuts. In addition to providing arginine, they are also a powerful source of omega-3.
  • Chocolate:we give you the good news, hot chocolate and cocoa powder (do not sugar you) also raise your arginine levels.
  • Tea and coffee:these drinks have a small amount, but they do. Remember to take them in moderation; arginine is good but not too much caffeine. Other drinks that also contain beer and wine.
  • Vegetables:Focus especially in spinach, peppers, leeks, garlic or mushrooms. Soy will also help you create arginine and other great benefits for your body.
  • Fruit:Apart from being a source of antioxidants and vitamins, they also have arginine. You’ll find it in avocado, orange, watermelon, strawberries or kiwis.
  • Wheat:Whole wheat bread is one of the main sources of arginine.

Arginine powder as a sports supplement

As we discussed earlier, arginine has been used lately as a sports supplement because, among other benefits, it helps reduce fat, increases anaerobic capacity, increases blood flow and helps us function in joints and muscles. This produces collagen and proteins that repair muscle tissues and helps us to prevent cramps.

You should take special care when taking it as a powder supplement. It is recommended to divide your dose into three doses of 3 to 5 grams. If used before a workout, you should take (at most) between three and six grams about 45 minutes before.

Since we recommend you, when in doubt, ask your doctor or sports specialist to know how and in what way it is convenient for you to ingest extra amounts of arginine. What is clear is that there are many benefits and that can help you in various problems that you may have.

This article is purely informative, in ONE we do not have the power to prescribe any medical treatment or make any kind of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.


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