Taurine: what are its benefits and what foods contain it naturally | The State
The taurine is an amino acid It plays an important role in various aspects of the functioning of the body. Taurine has high concentration at muscle tissue, brain, heart, mature retina, ear internal cells and blood cells called platelets.
The body produces taurine on its own and can also be obtained from the diet, is found naturally in certain foods and is available as a dietary supplement.
Breast milk contains an adequate amount of taurine. Babies do not have the ability to produce taurine on their own, as WebMD notes. Babies get taurine from breast milk or supplements, therefore the formula milk has this ingredient.
Taurine is also an added ingredient in some energy drinks. But these drinks are not considered the best source of taurine as they are often high in sugar and other ingredients that may be unhealthy in large quantities.
What does taurine do?
Taurine is vital to a person’s overall healthstates Medical News Today. Among the functions it supports are: regulation of calcium levels in certain cells, formation of bile salts, electrolyte balance on the body, regular the nervious system and contributes to eye health,
What happens when there is a taurine deficiency?
Lack of taurine can cause kidney dysfunction, Developmental disorders, affect energy production and use, can alter calcium levels, damage the stomach lining, cause bacterial imbalances (with this infection can occur), damage to eye tissues and cardiomyopathy.
What foods have taurine?
The major food sources are fish, meat, shellfish, and eggs.
He yellowfin tuna it has up to 964 milligrams per 100 grams. A fillet of 150 grams of dark tilapia muscle it has about 972 milligrams, while white meat has less than 120 milligrams. The dark meat of carp and catfish it is also an excellent source of taurine.
In 100 grams of scallops there can be up to 827 milligrams of taurine. Other good options include clams to 520 milligrams and mussels up to 655 milligrams for the same serving.
Other sources of taurine are turkey, chicken, seaweed, and beef.
Benefits of consuming more taurine in the diet
1. Promotes a healthy metabolism and digestion
Taurine helps the liver create bile salts. Bile acids are the main way the body breaks down cholesterol.
2. Can protect against retinal degeneration
taurine is the most abundant amino acid in the retina of the eye and helps protect against retinal degeneration. Reduced amounts of taurine may be related to eye disorders, such as glaucoma and the Diabetic retinopathy.
3. It can help protect the heart
According to WebMD, studies indicate that taurine can control cholesterol and triglyceride levels. also can reduce blood pressure and stiff arteries, which are risk factors for heart problems.
4. It can increase muscular endurance
Muscles contain high levels of taurine, helps to contract and relax. Some studies indicate that taurine can reduce muscle fatigue, pain and damage during and after exercise.
In some people, taurine can also improve physical performance.
5. Can protect against brain aging
Medical News Today explains that the amount of taurine in the brain decreases with age.
An animal study in mice with disease Alzheimer’s who received taurine supplementation for 6 weeks showed improvements in learning and memory deficits. More research is needed to determine if these same benefits apply to humans.
6. Better diabetes markers
Taurine plays a role in regulation of blood sugar levels. Its effect can help lower high blood sugar levels and reduce insulin resistance, both of which are risk factors for diabetes.
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