Health can be improved by consuming cysteine rich foods. Even though body naturally produce cysteine intake of this amino acid through foods and supplements can help in many ways. There are various foods that can supply this amino acid. There are lists of foods which contain methionine. This is an amino acid which helps the body to synthesize cysteine. So foods that can supply methionine can be consumed so that it can indirectly help in cysteine production.
Cysteine Rich Foods
The amount of cysteine demand by the body purely depends on the individual. But in general 200mg -500mg is suggested. Some of the foods that contain Cysteine include rice, barley, buckwheat, quinoa, couscous. These grains after cooking can supply 100mg of cysteine when 172mg is taken as one serving. Among these, Couscous being the top can serve 60% of cysteine.
Other foods which can serve L-cysteine are bran and oats foods. One considered serving as one cup, Oat bran can supply 190%, dry oatmeal 130%, and wheat germ can provide 186% of L-cysteine. Shellfish and many of the seafood also provide considerable amount of L-cysteine. Some of them are Tuna, Salmon, Shrimp, pollock, Halibut and Clams.
Other meat sources which supply very good amount of cysteine are chicken, lamb, turkey, beef and pork. When serving is considered as 3 ounce pot roast being in top can supply 135% of L-cysteine, pork ribs 118%, lamb 126% and Bacon can supply 130%.
Along with all these there are many soy foods and dairy products which are considered as best source for cysteine. Few of them include soy bean sprouts, cheese, soy flour, tofu, boiled eggs, and Swiss cheese.
One of the best known natural sources of cysteine is raw milk of cow. This is also called as milk whey. It supplies, three protein chains which is known to be best source among natural cysteine. There will be Disulfide Bridge between two molecules of cysteine. This can be easily absorbed by cells and known as cystine. Once absorbed it influences the synthesis of glutathione.
Raw milk is effective because once the milk is heated and undergoes mechanical manipulations during refining process molecules are denatured. One denatured, resulting singular molecules are not very effective in the synthesis of glutathione.
Safety and cofactors:
Along with cysteine, there are few other vitamins and minerals which are necessary in the production of glutathione. Some include magnesium, slelenium, zinc, vit B1, vit B2,B12 an B9 and vit E and C. when these cofactors are available in the required amounts, that can facilitate the production of glutathione. One important thing is adequate level of N-Acetyle L-cysteine is also a necessary factor since it is a rate limiting factor for glutathione.
The cysteine rich sources which are available naturally are healthy foods. The poultry, meat, seeds and nuts can be consumed by anybody irrespective of age and medical conditions. Even the synthetic form of cysteine is also said to be safe. It used to cause very mild side effects that too in very few individuals.