Amino acids are key to building a healthy body. No wonder why they are called “the building blocks of protein”. One such amino acid discussed in today’s article is Cysteine. Before we discuss Cysteine Rich Foods, let us first understand what Cysteine is!
It is categorized as a non-essential, sulfur-containing amino acid. Cysteine is important for infants, sportsmen, aged and those who underwent a trauma. It is largely produced by the human body when methionine is available. Cysteine deficiencies can lead to poor digestion, slow recovery of wounds, cellular damage due to oxidative stress, bad skin health and many other metabolic disorders. It can be supplemented through animal and plant sources. Let’s get on with knowing about the top foods high in Cysteine!
Top Cysteine Rich Foods In India:
Here we enlisted 15 amazing cysteine-rich foods list available in India. Let’s have a look into them.
1. Soy Foods:
Unsalted and roasted soy-beans are cholesterol-free and also a rich source of cysteine. This is the reason why the intake of these soy-beans as snacks is very beneficial. You can also combine soy flour with wheat flour for a healthier version of your baked foods like cookies and pieces of bread. You can also combine soy flour with your wheat flour, till up to 30 % for a healthy diet.
% Of Cysteine In 100 Grams: 222 % Of RDI
2. Poultry:
Turkey, chicken and such other poultry foods are good sources of cysteine, which is a protein, for your body. Add these to your diet in moderate quantities on a regular basis, for good growth and health. Chicken is also known to contain Selenium, Vitamin B6, making it one of the best-known sources of cysteine and other nutrients.
% Of Cysteine In 100 Grams: 160 % Of RDI
3. Red Pepper:
Red Pepper, being a vegetable, has lower levels of cysteine as compared to dairy and poultry products. It does provide more cysteine than any other vegetable and works really well for those who are sick or unwell. Along with cysteine, this vegetable also contains anti-oxidants, Vitamin C and Vitamin E.
4. Garlic:
The amount of cysteine found in garlic is almost the same as the amount found in Red Pepper. However, garlic is also a good source of some other vital nutrients that can do wonders for your health and body. Garlic is packed with antioxidants and is known to aid in the cure of a number of diseases and ailments.
5. Cottage Cheese:
Being a dairy product, cottage cheese is rich in cysteine, Apart from that, cottage cheese also contains calcium, Vitamin B12 and provides Pantothenic acid to the body. It is, however, noteworthy that cottage cheese belonging to the diet or low-fat category contain significantly low levels of cysteine and other nutrients in them. For best nutritional value, cottage cheese must be consumed in its pure and original form.
% Of Cysteine In 100 Grams: 102 % Of RDI
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6. Grains:
Grains are rich in cysteine, and grains in their whole form are the better sources of this amino acid. The whole versions of these grains provide the body with additional fibre, minerals and vitamins, along with the cysteine. It is important to take a mixture of whole grains like Millet’s, wild rice, Couscous, Quinoa etc., to get complete nutrition.
% Of Cysteine In 100 Grams: 42 % Of RDI
7. Yoghurt:
Yoghurt in the non-sweetened form is very rich in cysteine. Apart from this protein, it also contains Iodine, Potassium, Calcium and Zinc. Green Yogurt is said to have the highest amounts of Cysteine content, along with other important amino acids like Lysine. These agents help in preventing heart problems.
% Of Cysteine In 100 Grams: 27 % Of RDI
8. Broccoli:
There is a reason Broccoli is considered to be one of the most nutrition-packed vegetables. Broccoli is a rich source of cysteine, Biotin, Vitamin A, Vitamin C, potassium, phosphorus and riboflavin. This amazing vegetable also contains many anti-oxidants to reduce the oxidative stress at the cellular level.
9. Eggs:
Eggs have always been recommended to be made a part of our daily diet, and not without reason. These are super rich in protein cysteine. Eggs in any form – whether whole or separated and fresh or dried, are rich in cysteine. It must be noted that hard-boiled eggs should be consumed for a good source of cysteine in your body. Apart from cysteine, eggs also contain Vitamin B and Vitamin D, Iron and Selenium.
% Of Cysteine In 100 Grams: 51 % Of RDI
10. Fish:
One of the important Cysteine foods is Fish. Fish are high in Methionine, which is very essential for the production of Cysteine in the body. This indirectly promotes the natural generation of Cysteine. Alone with that, Fish is rich in omega-2 fatty acids and key minerals and vitamins essential for healthy well-being.
% Of Cysteine In 100 Grams: 117 % Of RDI
See More: Tyrosine Rich Food
11. Milk:
Laden with high amounts of calcium, Milk is one of the best Cysteine containing foods. It is believed that raw milk is the best source of Cysteine, compared to pasteurized or boiled milk. Besides that, milk is important for the building of your bones, muscles and teeth. It prevents many bone-related diseases like Osteoporosis.
% Of Cysteine In 100 Grams: 16 % Of RDI
12. Onion:
Onions are another plant-based Cysteine food sources. It gets its pungent flavour from the sulfur-containing Cysteine. Onion is also another key source of Methionine, which produces Cysteine in the body. It is widely used in many dishes and can be eaten in both raw and cooked forms.
13. Oats:
Oats are considered to be one of the healthiest foods available. They contain many essential and non-essential amino acids like Cysteine, Methionine, Threonine, Isoleucine and Tyrosine. Besides that, oats are rich in dietary fibre, along with other important minerals like Calcium and Magnesium and Vitamins like B1.
% Of Cysteine In 100 Grams: 142 %
14. Dates:
Dates are another plant-based source of Cysteine. They are rich in several types of amino acids, including cysteine. Apart from that, dates are also rich in iron, calcium, magnesium and other important minerals. Adding them in your daily diet can strengthen your muscular system and improve your brain development.
15. Sunflower Seeds:
Another high-protein food containing Cysteine in good amounts is sunflower seeds. These seeds are laden with health benefits. They are known for their good fatty acids, which can lower bad cholesterol levels in the body. These seeds are also rich in dietary fibre, vitamins, minerals and other anti-oxidants.
% Of Cysteine In 100 Grams: 157 %
Now that you have understood the role of Cysteine in your body, it’s time to include these Cysteine Rich Foods in your daily diet. People who are diagnosed with Cysteine deficiencies are usually given artificial supplements. With such high percentages of Cysteine in these foods, you can definitely try them out to deal with your problems. Adding them as part of your daily diet can supply the body with well-rounded nutrition.
