Amino Acids play an important role in the human body. Among them is a key amino acid, which is responsible for activating brain cells called Tyrosine! Doctors recommend regular consumption of tyrosine rich foods to improve mental alertness and focus. Before we look at the foods, let’s quickly understand a little more about Tyrosine.

What Is Tyrosine?

Tyrosine is an amino acid, which is produced naturally in the body from another key amino acid called “Phenylalanine”. A deficiency in this compound can lead to poor brain response, depression, hyperactivity disorder and a host of other related ailments. People with low levels of Tyrosine must consume foods rich in this agent like lean meats and dairy products.

Although many patients resort to taking artificial supplements for Tyrosine, they are full of side effects. Eating foods containing Tyrosine is also known to support organ functions, build muscle tissue and produce neurotransmitters. Balanced levels of Tyrosine can drive away narcolepsy, premenstrual syndrome, Alzheimer’s, Parkinson’s and even show quick results in drug and alcohol withdrawal.

Foods High In Tyrosine:

Here are some important tyrosine rich foods, that will keep your body healthy and better. Let’s have a look into them.

1. Spirulina:

Most often consumed in supplementary form, spirulina has been recognized by the World Health Organization as a suitable food that is rich in protein and iron. It is also safe for children. A 200-calorie serving of spirulina is known to contain 2046 milligrams of tyrosine. This is one of the key Tyrosine food sources.

2. Soy:

Soy is not considered the wonder food of the vegan world for no reason. Found in a range of variations such as soybeans, soy milk, soy nuts and raw soy seeds, a 200-calorie serving of soy is known to supplement our bodies with 2000 to 1900 milligrams of tyrosine. Soy is an excellent source of food that has tyrosine.

% of Tyrosine in 100 gms: 171 %

3. Eggs:

While many people avoid eggs due to their high cholesterol content, research has proven that eggs are compulsory foods to be taken in moderation. A daily 200 calorie serving of eggs can supplement the body with 1600 to 1900 milligrams of tyrosine.

% of Tyrosine in 100 gms: 57 %

4. Nuts:

Here is yet another reason to add nuts to your daily diet, apart from being a rich source of dietary fibres that aid in digestion, nuts are a rich source of tyrosine. A 200-calorie serving of nuts such as almonds, pecans, peanuts and walnuts is known to contain high levels of tyrosine. Simply add a handful of nuts to your morning cereal or blend them with milk to make a tyrosine rich smoothie.

% of Tyrosine in 100 gms: 125 %

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5. Beans:

Good news for vegans once again. If you hesitate to consume the meat of dairy products that are generally rich in tyrosine, lima beans and other variations of beans can prove to be a good replacement. These foods are also wonderful for increasing protein content. The good news is that beans make for excellent vegan recipes.

% of Tyrosine in 100 gms: 31 %

6. Poultry:

Your non-vegetarian platter just got more amazing. Poultry such as chicken, quail, duck and turkey is known to a rich source of tyrosine. Daily consumption of poultry is beneficial to growing children as it is rich in both essential and non-essential amino acids that aid in muscle growth and organ functions. Poultry is known for its versatility in the kitchen as it can be grilled, baked, added to soups and cooked in gravy.

% of Tyrosine in 100 gms: 132 %

7. Meat:

All kinds of red meat are known to be rich in tyrosine and other amino acids. For maximum tyrosine intake: it’s best to increase your tyrosine intake by eating lean pork and beef. Game meat like deer and elk is also another good source of tyrosine. Meat can be eaten in varied forms as it can be added to soups, cooked in gravy, grilled, roasted and baked.

% of Tyrosine in 100 gms: 158 %

8. Cottage Cheese:

The more low fat cottage cheese you consume the better for you. While cottage cheese is known to aid in digestion and is rich in proteins, it is also a great source of amino acids such as tyrosine. A mere 100gms serving of cottage cheese gives you about 228% of Tyrosine, which makes it a top food in Tyrosine rich diet chart.

% of Tyrosine in 100 gms: 228 %

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9. Seeds:

Pumpkin and Sesame seeds are known to be a good source of tyrosine. Roasted and salted, these seeds can be consumed as a snack or even added to baked goods like cookies and cakes. These seeds are also rich in omega fatty acids, Calcium and other vital nutrients required for the good functioning of your body.

% of Tyrosine in 100 gms: 125 %

10. Grains:

Try oats. Oats is another excellent tyrosine food source to consume. It contains about 447 milligrams for a half cup. Make this your healthy choice of breakfast every day. Along with Tyrosine, oats also offer high amounts of dietary fibre, which aids in smooth digestion and also lowers bad cholesterol levels in the body.

% of Tyrosine in 100 gms: 102 %

11. Spinach:

Spinach is known to improve refluxes of the brain, thanks to the high amounts of Tyrosine present in it. Eating Spinach is highly recommended by doctors for drivers and school children, in particular, to sharpen their alertness and improve attention. Along with that, Spinach is also a key source of Iron and Calcium levels needed for a healthy body and mind.

% of Tyrosine in 100 gms: 6 %

12. Apples:

Apples are known to increase the levels of Dopamine, which can drive away depression. This is an important neurotransmitter which can relax your nerves and make you feel at ease. Dopamine also improves cognitive abilities, motivation levels, which in turn can result in a feeling of reward or pleasure.

See More: Foods Rich In Beta Carotene

Now that you have learnt about the benefits of these tyrosine rich foods, it’s time to include them in your daily diet. Along with Tyrosine. These foods also supply some key nutrients which are indispensable to healthy living. If you are feeling low all the time, having symptoms of depression or facing issues with focusing on a subject, you must make sure to include all of these foods to deal with them. Stay alert, stay happy with Tyrosine!

Let us know if you still have any doubts or concern about the tyrosine rich foods. We would love to assist you with the best solutions and answers.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.