What Foods Are High In Taurine?
What is Taurine?
Taurine is an amino acid found in abundance in the brain, retina, muscles, and organs. Your body naturally produces some of the taurine it needs, but a majority of the taurine comes from your diet. Food such as eggs, fish, and meat are high in taurine. Taurine was first isolated from bull semen in the 1800s but is now produced synthetically in a lab for supplementation. You may be familiar with taurine being in popular energy drinks, but many of these energy drinks contain high levels of caffeine, sugar, and other harmful ingredients which can be bad for your health in large amounts.
What Does Taurine Do?
Taurine helps with many physiological processes such as neurotransmission, antioxidant activity, and electrolyte balance. It is essential to the functioning of the central nervous system and also helps promote GABA, a primary inhibitory neurotransmitter that helps calm the brain. Therefore, there are many therapeutic effects of taurine due to its many physiological properties and ability to interact with GABA.
In 1985, Japan approved taurine for treatment of heart failure. Many studies have shown benefits to
taurine supplementation. Evidence suggests taurine supports mitochondrial health and can protect against conditions associated with mitochondrial dysfunction such as aging, mitochondrial diseases, metabolic syndrome, cancer, cardiovascular diseases, and neurological disorders. Furthermore, taurine also protects against many
neurological disorders including stroke, epilepsy, cerebral ischemia, memory dysfunction, spinal cord injury, anxiety, depression, and traumatic brain injury. Overall, taurine is essential to brain health and longevity.
Why Do You Need Taurine?
Even though your body makes taurine, your body still needs more which it gets through your diet. Taurine is involved in many key roles including:
- Regulating central nervous system
- Electrolyte balance and hydration
- Modulation of calcium
- Antioxidant activity
- Production of bile salts
- Vision and eye health
Taurine levels naturally decrease with age and is a driving factor behind aging. The average person consumes about 400 mg of taurine daily, but research suggests that getting up to 3,000 mg a day is safe and has additional health benefits. Furthermore, A study showed evidence of taurine aiding in longevity. Mice treated with taurine had an increase in lifespan of 18-25% compared to the control group.
Support Heart Health
Taurine is an important amino acid for heart health. Taurine has anti-inflammatory effects, helps regulate blood pressure, and helps protect against coronary artery disease. Studies have shown that a high taurine diet helps reduce the risk of cardiovascular disease. Areas with high seafood consumption have a lower death rate compared to high meat consumption. Seafood has a much higher taurine content than meat and suggests that taurine may play an important role in preventing cardiovascular incidents. By increasing taurine in your diet, you can help keep your heart healthy.
Reduce Risk of Diabetes
Numerous studies over the years have shown the benefits of taurine supplementation in reducing the onset of diabetes and its complications. Taurine helps to prevent damage to your beta cells, which produce insulin in your pancreas. Taurine also helps to increase insulin, glycogen, and c-peptide content which are all important in regulating and lowering your blood sugar. People with diabetes often have chronic inflammation and obesity which can lead to heart complications and other problems. Taurine helps to reduce inflammation and can even help with weight loss.
Muscle Endurance, Sports, and Recovery
Taurine is found in abundance in your muscles and can help with performance in sports and recovery. Taurine helps to improve metabolism by aiding in the digestion of fats for energy. Studies show a notable increase in strength and power with taurine supplementation compared to a placebo. Furthermore, taurine helped to reduce muscle soreness and fatigue in athletes. For athletes engaged in regular training, taurine can help improve overall performance and recovery.
Brain Health
Taurine is one of the most abundant amino acids found in your central nervous system. It can be found in high concentrations in the brain and mitochondria. It plays several key roles in neurotransmission, improving mitochondrial function, and reducing inflammation. Low levels of taurine have been associated with
neurological disorders such as dementia and Alzheimer’s. Furthermore, taurine helps protect against other conditions such as diabetes which can increase the risk for neurological disorders. As you age, taurine levels decline in the body. However, studies are showing that taurine supplementation has many neuroprotective properties and can aid in the health of your brain.
Foods High In Taurine
The main sources of taurine include seafood, meat, eggs, and dairy. Studies show that cooking food does not alter the taurine level significantly. Because plant based foods do not contain much taurine, they may need to take a taurine supplement, but should talk to their doctor first. Taurine can be taken by pill, injection, or through an IV.
1. Tuna (964 mg per 100g)
- Tuna is one of the richest sources of taurine. It's a popular choice for sushi and sashimi and is also available canned, making it accessible and versatile. Tuna is not only high in taurine but also packed with omega-3 fatty acids, making it excellent for heart health.
2. Scallops (827 mg per 100g)
- Scallops are a delicacy known for their sweet and tender meat. They are high in taurine and also provide a good amount of protein and B vitamins. Scallops are often served seared or in seafood dishes, offering a luxurious way to boost taurine intake.
3. Mussels (655 mg per 100g)
- Mussels are another seafood option rich in taurine. They are often steamed and served with garlic, herbs, or in a white wine sauce. Mussels are sustainable, low in fat, and a great source of protein, iron, and vitamin B12.
4. Clams (520 mg per 100g)
- Clams are popular in chowders, pasta dishes, and as steamed appetizers. High in taurine, clams also provide significant amounts of iron, vitamin B12, and omega-3 fatty acids. They are a nutritious option for seafood lovers.
5. Octopus (388 mg per 100g)
- Octopus is a staple in many Mediterranean and Asian cuisines. It’s rich in taurine and offers a unique texture that works well in salads, stews, and grilled dishes. Octopus is also low in fat and a good source of several vitamins and minerals.
6. White Fish (e.g., Cod) (314 mg per 100g)
- White fish like cod are low-fat and provide a good source of taurine. Cod is mild in flavor, making it suitable for a variety of dishes, from fish and chips to baked or grilled entrees. It’s also rich in lean protein and contains important nutrients like vitamin D.
7. Turkey (dark meat) (334 mg per 100g)
- Turkey, particularly the dark meat, is a good source of taurine. It’s often enjoyed during festive seasons but also makes for a healthy everyday protein option. Turkey is high in protein, low in fat, and provides essential amino acids.
8. Chicken (dark meat) (306 mg per 100g)
- Chicken, especially dark meat, contains a moderate amount of taurine. It’s one of the most widely consumed meats globally, valued for its versatility and health benefits. Chicken is an excellent source of lean protein and essential vitamins and minerals.
9. Beef (160 mg per 100g)
- Beef, particularly from muscle meats, contains taurine. While the content is lower compared to seafood, beef is still a valuable source. It’s rich in iron, vitamin B12, and other essential nutrients. Lean cuts of beef can be a healthy addition to a balanced diet.
10. Pork (50 mg per 100g)
- Pork contains a lower amount of taurine compared to other meats but is still a notable source. Pork is highly versatile, found in various cuisines worldwide. It’s a good source of protein, B vitamins, and minerals like zinc and phosphorus.
Conclusion
Seafood generally tops the list in taurine content, with tuna, scallops, and octopus being the highest. Dark meat from poultry like turkey and chicken also provides a good amount of taurine, while red meats like beef and pork have lower levels. Including a variety of these foods in your diet can help you maintain adequate taurine levels, which is beneficial for cardiovascular health, muscle function, and overall well-being.
