Soybeans
Soybeans are an ancient legume with exceptional nutritional value. The protein-rich food contains vitamins, minerals, cholesterol-fighting lecithin, and hormone-balancing phytoestrogens. And they’re among the foods richest in leucine: they contain 3.5 grams per 100 grams, which is more than beef.
Parmesan
The hard cheese contains 3.4 grams per 100 grams (chicken breast provides three grams). However, since this aged cheese is also high in fat, including saturated fat, and fairly high in calories, alternate it with leaner options like ricotta or cottage cheese, which are also good sources of leucine.
Sesame seeds
These tiny seeds are packed with nutrients (minerals such as calcium, magnesium, and zinc; B vitamins, and protein), making them an elixir of health and beauty. Black sesame seeds are believed to even prevent gray hair. The seeds are also rich in leucine: two tablespoons contain 0.25 grams. Sprinkle them on salads, pasta dishes, grains, and legumes or add them to your favorite smoothie.
Eggs
Universally beloved, eggs are packed with nutrients such as protein, minerals, and choline, which are good for the brain, as well as antioxidants like lutein and zeaxanthin, which are beneficial for eye health. In addition, one egg contains 0.6 grams of leucine. Eat a couple in the morning before your workout, for lunch or dinner after your workout, or munch on a hard-boiled egg as a snack, even at the gym or while travelling.
Pumpkin seeds
Pumpkin seeds are a superfood that’s easy to enjoy at any time of day. In addition to vitamin E, which promotes healthy skin, they contain healthy, anti-inflammatory fats, protein, fibre and minerals such as magnesium, zinc, iron and manganese. Three tablespoons of these crunchy seeds also provide 0.65 grams of leucine. Add them to your smoothie, sprinkle them on your muesli and enhance soups and salads with an extra dose of flavour and nutrients.
Lentils
These tasty legumes, rich in antioxidants, fiber, and protein, are the perfect addition to almost any meal. One cup of lentils provides 1.3 grams of leucine.
Hemp seeds
Hemp seeds are a phenomenal source of plant-based protein and amino acids like leucine. Three tablespoons of these seeds contain 0.25 grams of the amino acid.
Peanuts
A staple of the aperitif, peanuts aren’t just a delicious salty snack. These nuts are among the best plant-based sources of leucine, containing 1.5 grams per 100 grams. They’re also rich in vitamin E, which is good for your skin, as well as plant-based protein, fiber, healthy fats, and minerals like magnesium, potassium, zinc, and copper.
Spirulina
This anti-inflammatory algae is a true superfood: it provides minerals such as calcium, potassium, and magnesium, B vitamins, and antioxidants. In addition to all the essential amino acids, two tablespoons of this blue-green microalgae provide 0.69 grams of leucine.
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