You can have that added boost of energy by eating food rich in L-carnitine. The body requires enormous energy to power cellular metabolism, growth and regeneration. Major organic molecules such as carbohydrates and lipids or fats are broken down to produce the molecule called adenosine triphosphate (ATP), the cell’s energy currency.
L-carnitine plays a significant role in the breakdown or catabolism of lipids to form energy or ATP molecules. L-carnitine is highly abundant in almost all cells found in the body and is derived from methionine and lysine amino acids. sildenafil
Primarily synthesized in the liver, L-carnitine is transported to the skeletal and cardiac muscles through the bloodstream. Both cardiac and skeletal muscles rely on L-carnitine to break down fatty acids. When present in skeletal and cardiac muscle cells, L-carnitine transports fatty acid chains into the matrix of the mitochondria. Once inside the mitochondria, fatty acids are broken down to form ATPs. In addition, L-carnitine also ferries out toxic compounds and substances from the mitochondria to the cell’s cytoplasm, where toxic substances are neutralized.
Although L-carnitine is produced by the body naturally, many people with genetic problems or medical issues do not create this compound naturally. When individuals are deficient in L-carnitine, this nutrient becomes essential and has to be sourced from the food we eat or through supplementation.
To date, evidence from published literature has shown that L-carnitine’s benefits include the following:
L-carnitine acts as an antioxidant in the body and has anti-inflammatory properties. As an antioxidant, it scavenges free radicals known to cause premature cell death, cellular destruction and early aging.
L-carnitine can be sourced from the food we eat. The recommended daily allowance (RDA) for L-carnitine is 500-2000 mg/day. However, higher doses, such as 3000 mg/day, are still considered safe and tolerable.
If you plan to boost L-carnitine levels naturally, you can eat these ten foods high in L-carnitine. However, you should talk to your doctor if you have illnesses or genetic disease that lowers your level of L-carnitine. In this case, you might need L-carnitine supplementation to meet the demands of your body.
Here are ten foods rich in L-carnitine:
Beef remains to be one of the richest sources of L-carnitine. Redder meat has more L-carnitine content. Besides L-carnitine, beef is a rich source of other vitamins, protein, zinc and iron.
Approximately 4 ounces or 113 grams of cooked beef steak contains 56-162 mg of L-carnitine. Adding steak to your diet will ensure that you have an excellent L-carnitine source from the food you eat. However, 4 ounces of steak will only supply 11.2% to 32.4% of the RDA for L-carnitine.
Supplementing your diet with other sources of L-carnitine will ensure that you are meeting the RDA for this vital nutrient in the body.
Three ounces or 85 grams of cooked ground beef contains 65-74 grams of L-carnitine. This serving size supplies 13% to 15% of the RDA.
Like beef steak, ground beef is an excellent source of iron, zinc and other vitamins and minerals needed to help the body function well.
Pork meat is red meat but has lesser L-carnitine content than beef steak or ground beef.
Four ounces or 113 grams of cooked pork meat contains 42 mg of carnitine. The amount of carnitine in this serving size is about 8.4% of the RDA.
Pork meat is also a rich source of vitamins A, D, E and K2. Although pork meat has animal fat, it is still satiating and nourishing. The healthiest parts loaded with L-carnitine include the pork shoulder and baby back ribs.
4. 1 whole cup of milk
Milk is high in calcium, a mineral needed to form and strengthen bones and teeth. In addition, it contains high amounts of vitamin D and other vitamins and nutrients required for children’s optimal growth and development. In adults, whole milk is a good source of vitamin D, which is needed to prevent osteoporosis and other bone diseases.
Besides being rich in vitamin D and other minerals, it can be a source of L-carnitine. A cup of whole milk contains 8 mg of L-carnitine. However, this only amounts to about 2% of the RDA for this nutrient. Combining this food with other food sources rich in L-carnitine will ensure you get enough L-carnitine from your diet.
Three ounces of cooked cod fish contains 3-5 mg of L-carnitine or about 1% of the RDA. Cod fish is also rich in cholesterol; a serving size (3 ounces) can provide 14% of the RDA for cholesterol. It is also rich in potassium and has trace iron, vitamin C and calcium. It also contains vitamin B6, cobalamin and magnesium. It is also a rich source of protein, which is needed by the body to build skeletal and heart muscles, the organs that require high amounts of L-carnitine.
Unlike red meat, chicken breast meat has low levels of L-carnitine. Although it is not an excellent source of L-carnitine, eating more cooked chicken breast would increase the amount of L-carnitine derived from this source.
About three ounces of cooked chicken breast contains 2-4 milligrams of L-carnitine, which is 0.4% to 0.8% of the RDA.
Cooked chicken breast is a good source of protein, vitamins and minerals. People on a ketogenic diet often rely on cooked chicken breast to provide them with the needed proteins for the body. In addition, eating cooked chicken breast and reducing the amount of carbohydrates you take would help in weight loss.
An 8-ounce cup of ice cream has 8 mg of L-carnitine or 1.6% of the RDA for this nutrient. Ice cream contains vitamins A and E due to its dairy component and iron. However, overeating ice cream may have adverse side effects as the ice cream is rich in saturated fats and high in cholesterol and sugar [2].
A serving size of about 2 ounces of Cheddar cheese has 2 milligrams of L-carnitine, which is 0.4% of the RDA for this nutrient.
Cheddar cheese is also rich in calcium, with one serving size contributing 15% of the RDA for calcium. It is also a good source of B12, vitamin A, protein and phosphorus. Apart from being a nutrient-dense food, it can be stored easily and does not require refrigeration. Further, Cheddar cheese may be tolerated more than milk due to its low lactose content.
There are people who cannot tolerate lactose since they lack the enzyme lactase. Lactase is needed to needed to break down lactose.
Current dietary guidelines recommend low-fat dairy, which includes Cheddar cheese, to prevent cardiovascular disease. However, there are reports that a full-fat daily diet may prevent the risk of type 2 diabetes [3].
Two slices of whole wheat bread have 0.2 mg of L-carnitine or 0.04% of the RDA. Although whole wheat bread has a lower L-carnitine content, it is a rich source of fiber, magnesium, antioxidant vitamins and phytochemicals.
Epidemiological studies [4], which are extensive studies examining a population segment, have consistently pointed out an inverse relationship between whole grain consumption and the risk of coronary heart diseases (CHD) and type 2 diabetes. Eating larger servings of whole grain daily further lowers the risk of long-term conditions.
Eating six slices of whole wheat bread daily increases the amount of L-carnitine consumed. Further, eating whole wheat bread also protects you from illnesses such as type 2 diabetes and coronary heart diseases.
While red meat remains a significant source of L-carnitine, vegetables also contain trace amounts of the antioxidant L-carnitine.
A half cup of cooked asparagus has 0.1 mg of L-carnitine, which is 0.02% of the RDA for this nutrient. Eating more than half a cup of cooked asparagus daily can increase the amount of L-carnitine in the body.
Apart from L-carnitine, asparagus is a rich source of iron, fiber, vitamin B6, calcium, iron and protein. Since it is low in calories but rich in nutrients, it can aid weight loss, lower blood pressure and improve digestion.
Preparing your meals with some or all of the food sources rich in L-carnitine can naturally boost the amount of L-carnitine in your body. For example, combining steak with asparagus on the side and whole wheat bread could help you enjoy a richly satisfying meal rich in L-carnitine. You can also prepare meatballs with ground beef and Cheddar cheese on top. Being creative with your meal can help you have an enjoyable and nutrient-dense meal each day.
Finally, L-carnitine is necessary to produce energy in the body. Increasing food intake of food sources rich in L-carnitine will ensure a steady supply of this vital nutrient in the body.
palmitoylethanolamide(PEA) [1] https://pubmed.ncbi.nlm.nih.gov/23597877/ [2] https://pubmed.ncbi.nlm.nih.gov/28633872/ [3] https://health.gov/our -work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015 [4] https://www.sciencedirect.com/topics/medicine-and-dentistry/cohort-effect