L-carnitine - levocarnitine - biologically active, vitamin-like substance in11. For the synthesis in the body meet the kidneys and liver. But their dysfunction11 produce less, the question arises: what products contain L-carnitine, to make up the shortfall?
Functions in the body
vitamin B11 is required for transport of fatty acids into mitochondria across cell membranes. It activates lipid processing to generate energy, promotes the decomposition of fat.
Molecule of L-Carnitine
Maintain a constant content of carnitine in the body necessary, since it exhibits a number of effects:
- slowing the decay of peptides and sugars;
- acceleration of metabolic processes;
- improvement of muscle fibers;
- maintaining heart and blood vessels at high loads;
- antihypoxia action - increases the resistance of cells and tissues to oxygen deficiency;
- decrease in the concentration of cholesterol in the blood;
- prevention of oxidation and radicalization;
- normalizes the level of thyroid hormones;
- It increases stamina, speeds up the recovery process.
Carnitine also normalizes the motility of the digestive tract and increases the activity of enzymes in the digestive tract.
daily allowance
Carnitine is not officially included in the list of essential vitamins.
Nutritionists distinguish these standards by age, in milligrams:
- up to a year - 14;
- 1-3 years - 35-45;
- 4-6 years - 75-95;
- 7-17 years - 150-250;
- 18 years - 300.
Under the following conditions need rises, you must eat more food and dishes, which contains L-carnitine:
- sporting high - up to 3 g per day;
- Low immune response - 2.5 g;
- intellectual work, lengthy stress - 2 g;
- heart disease, kidney or liver disease, acute infections - 1.5 g
The amount of other vitamins in the diet should also be balanced to compensate for the deficiency and maintain all processes in the body.
List of products
L-carnitine is found in foods of plant and animal origin. Large concentrations are found in meat, fish, poultry. They can be divided into groups of products that you want to add to your diet.
Meat products
The largest concentrations of L-Carnitine is found in such meat products - 100 mg per gram of product:
- mutton - 119;
- reindeer - 105;
- veal - 101;
- Beef - 83;
- rabbit - 30;
- pork - 26, but ham - 14;
- sausage, ham - 11.
Meat lamb
Sausage must be just meat, soy substitutes do not contain as much carnitine.
Bird
Large concentrations of carnitine is in the poultry meat and offal - mg per 100 g:
- turkey - 5;
- duck liver - 4.7;
- chicken - 3.6.
turkey meat
Add in the diet of these dishes are simple, but they can supplement the norm. In addition, they are rich in protein and, therefore, deliver the body and essential amino acids, and trace elements.
Fish and seafood
Many carnitine is in the fish and seafood. The river fish contains less carnitine.
Contents milligrams per 100 g of product:
- cancers - 15;
- herring - 11.1;
- shrimp - 9;
- Acne - 8.8;
- flounder - 7;
- pike and mackerel - 5;
- sea bass - 4.7;
- tuna, salmon - 4.5;
- Trout - 2.5;
- mussels, squid - 1.9-2.1.
Cancers
These products are many, not only of carnitine, but also other B vitamins, beneficial for the cardiovascular and central nervous system.
Milk and milk products
Among dairy products to replenish carnitine is recommended to take the following contents in the same dimension:
- cheese from goat's milk - 13.1;
- condensed milk - 9.3;
- whole milk - 6.3;
- Yogurt - 5.1;
- 15% cream - 3.9-4.3;
- low-fat cottage cheese - 3;
- 1.5% cream - 1.8;
- hard cheeses - 1.8.
The values of carnitine levels may vary, as they depend on the quality and composition of milk production technology. Under yogurt products refers to bacterial starter without colorants and additives.
Vegetable and flour products
The mushrooms carnitine contained most in the group - 3.6 mg / 100 grams. Avocados - 2.2. Nuts - 0.01. But nuts are supplied in several essential amino acids: tryptophan, isoleucine, and others affecting the level levocarnitine. A balanced intake of all the vitamins and micro- and macronutrients provide the action in11 in the body.
Bread from whole grain varieties will contain about 0.2 mg, white bread and buns - up to 0.15. The pasta - not more than 0.1, approximately the same concentration in the vegetable oil. In less than half - in a rice porridge.
Taking foods that contain vitamin L-Carnitine can adjust the digestive system, hormonal system and metabolism. Other fruits and vegetables contain very little carnitine, because when they are eating to fill the lack of it does not turn.
sources:
Vidal: https://www.vidal.ru/drugs/l-carnitine-rompharm
GRLS: https://grls.rosminzdrav.ru/Grls_View_v2.aspx? routingGuid = fa4ec839-7649-448a-ae30-98a4bf7a8e8d & t =
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