Leucine – Uses, Health Benefits, Side Effects, And Top Foods

Find out the health benefits, uses, functions, definition, rich foods, and side effects of leucine.

Leucine is an essential amino acid, that simply means our bodies cannot manufacture it and we must get it from food sources or supplements. It is one of the 3 branched chain amino acids (the other two being Valine and Isoleucine) and is extremely important for overall health.

Function

It is used in the liver, adipose tissue, and muscle tissue. Muscle and adipose tissue use this essential amino acid in the formation of sterols.

Uses and health benefits of leucine

It is also known for regulating blood sugar levels, providing energy to muscle cells and supporting brain function. This amino acid is believed to help an individual maintain muscle mass, that is vital for long-term weight management because muscle helps the body burn more calories. French scientists found that a supplemented diet with foods high in this amino acid restored a more youthful pattern of muscle-protein breakdown and synthesis to elderly rats.

Out of all 3 BCAAs, it elicits the most potent anabolic response by potently activating the nutrient sensing enzyme mTOR which directly improves muscle protein synthesis.

Foods rich in leucine

The most important sources of this essential amino acid are – soy, leafy greens, grains, peanuts, mushrooms, lentils, nuts, beans, spirulina, sesame seeds, lentils, dried parsley, beans, chia seeds, chickpeas, pumpkin seeds, flaxseeds, fish, dairy products, eggs.

Side effects of leucine

Excessive intake of this amino acid may result in hypoglycemia or vitamin B3 and vitamin B6 deficiencies. In addition, you should not take high doses of individual amino acids for long periods of time.

Source – http://www.yourhealthremedy.com/nutri...
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Leucine – Uses, Health Benefits, Side Effects, And Top Foods
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