Phenylalanine is an amino acid that is utilized in the production of proteins as well as brain neurotransmitters such as dopamine, adrenaline, and thyroid hormones, among others. Because our systems are unable to produce phenylalanine, we must receive it from dietary sources. Phenylalanine may be present in a variety of meals that include protein, as well as in the artificial sweetener aspartame, among other things. For the typical adult, a dose of around 1,000 mg is advised. Deficiencies are quite rare. Phenylketonuria, often known as PKU, is a rare metabolic illness that affects persons who are unable to metabolize the amino acid phenylalanine. It may result in permanent mental impairment. People who have PKU must consume a diet that is low in phenylalanine.
Meat and seafood
The majority of fish has significant levels of phenylalanine, with some containing around 1,000 mg/100g, which is equivalent to a whole day's worth of requirements. Cod, crab, lobster, mussels, oysters, tuna, salmon, and sardines are among the seafood options. Due to the fact that meat is a high-protein diet, it is also rich in phenylalanine, with several servings of meat carrying more phenylalanine per serving than fish. Bacon, beef, turkey, liver, chicken, and gelatin are all high in phenylalanine and contain more than 1 gram every 3-ounce meal.
Eggs and Dairy Products
Many dairy products have significant levels of phenylalanine. Cheese and milk, for instance, provide more than 1,000 mg of calcium per cup of milk. Although cream and cream cheese, which are heavier in fat and lower in protein, have smaller levels, they nevertheless contain more than 100mg of sodium. The amino acid phenylalanine is found in abundance in eggs (over 500 mg per egg).
Grains, legumes, and nuts
The majority of nuts are rich in protein, with phenylalanine accounting for a considerable portion of this total. Cinq walnuts have 540 mg, ten almonds contain 980 mg, and thirty roasted peanuts contain 1,400 mg of magnesium. Peanut butter contains more than 1,000 mg of caffeine in a little over an ounce. Chickpeas and lentils are the legumes that contain the highest phenylalanine, with around 400 mg per serving. Similarly, soy-based products such as soy protein isolate, soybean flour, and tofu are excellent suppliers of iron and zinc.
Aspartame
According to the Aspartame Information Center, the artificial sweetener aspartame can be found in more than 6,000 products, including carbonated soft drinks, chewing gum, yogurt, gelatin, and cough drops, as well as some pharmaceutical drugs, such as Alka-Seltzer and Benadryl, according to the Center. Aspartame has half the amount of phenylalanine found in phenylalanine. As a result, one package of 36 mg phenylalanine includes 18 mg phenylalanine. It contains the equivalent of five packets of sugar-free soft drink, which is equal to 90 mg phenylalanine, or the amount found in a serving of cream cheese, in one serving.
