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General Practice 2023

Glycine: what é, what it is for and rich foods

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Glycine: what é, what it is for and rich foods
Glycine: what é, what it is for and rich foods

Glycine is an important amino acid for the body, but not essential, as it is produced by the body through the ingestion of other foods, and has antioxidant and immunomodulatory properties, fighting free radicals and helping to prevent situations such as, cardiovascular diseases, premature aging and diabetes.

In addition, glycine is also found in protein-rich foods of animal origin, such as eggs, fish, meat and dairy products, and in some vegetables, such as legumes and nuts, contributing to collagen production and gain. of muscle mass. Discover other foods rich in animal and vegetable protein.

Glycine is also found in the form of supplements, capsules or powder, and is sold in he alth food stores or pharmacies.However, excessive intake of glycine can cause some symptoms. Therefore, it is recommended that glycine supplementation be done under the guidance of a doctor or nutritionist.

Key benefits

The main he alth benefits of glycine include:

1. Help prevent diabetes

Glycine is an amino acid with antioxidant properties, which helps protect pancreas cells and balances insulin hormone levels, preventing insulin resistance and diabetes.

2. Keeping your skin he althy

As the main amino acid for the production of collagen, a protein responsible for ensuring skin firmness and elasticity, glycine helps maintain skin he alth.

In addition, glycine is an important antioxidant that fights excess free radicals in the body, preventing wrinkles and sagging.

3. Prevents cardiovascular diseases

By having an antioxidant effect on the body, glycine helps to preserve the he alth of arteries and prevent the formation of fatty plaques, preventing diseases such as atherosclerosis, heart attack and high blood pressure.

4. Help with muscle mass gain

Glycine is an amino acid that participates in muscle production, stimulating muscle mass gain.

In addition, glycine participates in the production of creatine, an amino acid that increases energy and strength during physical exercise.

5. Strengthens the immune system

Because it has antioxidant and immunomodulatory properties, glycine fights free radicals and strengthens the body's defense cells, helping to prevent some diseases, such as flu and colds.

6. May help fight insomnia

Glycine has calming properties on the central nervous system, improving sleep quality at night. However, when consumed throughout the day, glycine does not cause sleep.

List of foods rich in glycine

The main foods rich in glycine of animal origin are:

  • Eggs,such as quail, chicken or duck;
  • Fish,such as salmon, sardines, trout and tilapia;
  • Red meat,such as beef, lamb and pork;
  • Poultry,such as chicken, turkey, quail or duck;
  • Dairy,such as cheese, yogurt, milk and cream.

In addition, some plant foods, such as beans, chickpeas, soybeans, Brazil nuts, cashews and almonds, have good amounts of glycine and, therefore, are great options to include in your diet..

The body normally produces glycine in adequate amounts, and it is not necessary to consume foods rich in the amino acid. However, in cases of deficiency caused by low protein intake, supplementation with glycine may be recommended.

Recommended amount

The amount and duration of use of glycine supplementation varies according to current he alth status and individual goals, and it is generally recommended to take 3 to 5 grams of the supplement per day, divided into 2 to 4 times a day, with meals.

Side Effects

Supplementing with high doses of glycine may cause some effects such as abdominal pain or loose stools in some people. Therefore, it is advisable that the use of the glycine supplement be done only under the guidance of a doctor or nutritionist.

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