Taurine is an amino acid that has a variety of activities in the human body. Although your body produces part of the taurine it needs for these functions, there may be health advantages to eating extra taurine.
Taurine is found in almost all animal products and by-products, including meat, fish, and dairy. It's also available as a supplement, which has been shown in tests to aid in the management of certain ailments and disorders.
Taurine is also often found in energy drinks, however, it is not a very good source. These beverages are often heavy in sugar and include additional chemicals that, in large doses, may be dangerous.
Why Is Taurine So Important?
Your body produces some taurine, but you need more from your diet to maintain the activities of amino acids (organic chemicals that create proteins).
These procedures include the following:
- Maintaining optimum hydration and electrolyte balance in your body
- Keeping the central nervous system in check
- Supporting the health of your eyes and vision
- Keeping your body's cells safe and healthy
However, research suggests that adding more to our diet may have additional health advantages and that it may be necessary for persons with certain health concerns.
The majority of individuals take 400 mg of taurine each day on average. Studies pointing to possible health advantages need far greater dosages, with up to 3,000 milligrams per day being considered safe.
Including extra taurine in your diet may provide a number of health advantages, including:
Diabetes Risk is Reduced
Taurine helps to keep your blood sugar levels in check. Its action may aid in the reduction of high blood sugar and insulin resistance, both of which are diabetes risk factors.
While additional study is required, keeping high taurine levels may help control diabetic symptoms and lower the chance of getting diabetes.
Heart Health Support
While further study is needed, it seems that taurine aids in the maintenance of a healthy cardiovascular system.
Taurine has been shown in studies to help control cholesterol and triglyceride levels, which are fats in our blood that may clog arteries and cause heart disease. It also has the potential to lower blood pressure and arterial stiffness, both of which are risk factors for heart disease.
Muscle Endurance Enhancement
Taurine protects your muscles from cell damage by acting as an antioxidant.
More study is required, however, studies show that taurine may help with muscular fatigue, soreness, and injury during and after exercise.
It may even help you burn more fat when exercising.
Taurine-Rich Foods
Meat, dairy, and fish are the primary sources of taurine, and studies demonstrate that boiling food has little effect on taurine levels.
Because there are few plant-based meals that contain taurine, vegetarians and vegans may need to take a taurine supplement to achieve their daily requirements. Consult your doctor to see whether adding extra taurine to your diet will be beneficial to your health and how much you should take.
The following are some of the greatest natural sources of taurine:
Scallops
Shellfish, particularly scallops, contain some of the highest taurine concentrations. Scallops may contain up to 827 milligrams of taurine per 100 grams, whether cooked or uncooked. Clams (520 milligrams) and mussels (up to 655 milligrams) are two more healthy possibilities for the same quantity.
Tuna
Tuna is a fantastic source of taurine, whether it's fresh or canned. When picking your fish, keep in mind that darker flesh has more amino acids than white meat. Some kinds, such as Yellowfin tuna, have up to 964 milligrams per 100 grams of mercury, while other marine fish have similar amounts. Try cod, which has 120 milligrams of taurine per serving, or salmon, which has 94 milligrams.
Tilapia
Taurine is also abundant in freshwater fish. For a 150-gram filet of tilapia, the black muscle contains roughly 972 milligrams, whereas the white flesh has less than 120 milligrams. For the same amount, there's also dark meat from carp (868 milligrams) and catfish (almost 700 milligrams).
Octopus
A three-ounce piece of the octopus contains roughly 335 milligrams of mercury. Squid, at 219 milligrams per serving, is also powerful, depending on your preferences.
Turkey
Turkey has the greatest taurine level of any animal meat, with up to 306 milligrams per 100 grams. However, much as with fish, the meat you pick is important. These high levels are seen only in black turkey flesh, whereas light meat has just 30 milligrams.
Chicken
You can add chicken to practically any dish, and it will provide you with roughly 170 milligrams of taurine. However, for the taurine advantages, choose the dark meat, just like you would with turkey. When opposed to cuts like chicken thighs, light meat like chicken breast offers just 18 mg of taurine per 100 grams.
Seaweed
Seaweed is a fantastic alternative for persons on a plant-based diet since most taurine sources come from animals. Nori, a papery-like seaweed used in sushi, contains up to 1,300 milligrams of taurine per 100 grams. While we don't consume a lot of taurine in one sitting, spreading a sheet of nori over a dish or eating it with sushi may provide roughly 40 milligrams of taurine.
Beef
Beef is rich in vitamins, minerals, and amino acids, such as taurine. While a high diet of red meat has been associated with an increased risk of chronic illnesses, most individuals may safely consume two to three meals per week. You'll get roughly 40 mg of taurine per serving with these dishes.
