Histidine
Amino acid used to make proteins and enzymes in the body
- Essential amino acid; found in protein foods
- Can get enough from well balanced diet that includes proteins
- If meatless diet, eat a variety of plant based proteins to get all 9 amino acids
Health Benefits:
- used in growth and repair of damaged tissue
- helps make blood cells
- helps protect nerve cells
- histidine supplements can negatively affect metabolism and kidneys
Low intake of Histidine
Symptoms of low Histidine intake
- Anxiety, Depression
- Eczema, Dry, scaly skin
- Joint pain, Arthritis
- Poor hearing
- Reduced hemoglobin
- Susceptible to infection
Causes of low Histidine intake
- Low diet intake (processed meat vs fresh meat)
- Old age
- Low folate level
Excess intake of Histidine
Symptoms of excess intake of Histidine
- Digestive issues, Nausea, Loss of appetite
- Depression
- Fatigue, Drowsiness
- Headache
- Muscle weakness
- Poor memory
At risk for excess Histidine
- Excess supplement consumption (> 32g/d)
- Folate deficiency causes loss
- Psychological issues
- Mood disorders
- Eating, memory disorders (supplements)
Histidine Content in Foods
Foods High in Histidine
| Food | Serving Size | Histidine |
|---|---|---|
| Ribeye steak, grilled | 6 oz | 2.1 g |
| Pork chop, lean, cooked | 6 oz | 2.1 g |
| Chicken breast, lean, cooked | 6 oz | 2 g |
| Bluefin tuna, cooked | 6 oz | 1.5 g |
| Turkey breast, roasted | 6 oz | 1.24 g |
| Tofu, firm | 1 cup | 1.1 g |
| Beef chuck pot roast, beef stew | 3 oz | 0.91 g |
| Soybeans (edamame), boiled | 1 cup | 0.77 g |
| Lupin beans, cooked | 1 cup | 0.74 g |
| White tuna, canned, oil packed | 3 oz | 0.66 g |
| Oats, uncooked | 1 cup | 0.63 g |
| Pepperoni | 3 oz | 0.59 g |
| Ricotta cheese, low fat | 1 cup | 0.58 g |
| Navy beans, canned | 1 cup | 0.54 g |
| Buckwheat, uncooked | 1 cup | 0.53 g |
| Trail mix, w/choc chips, nuts, seeds | 1 cup | 0.52 g |
| Lentils, cooked | 1 cup | 0.5 g |
| Bacon, pan fried | 3 slices | 0.5 g |
| Baked beans, canned | 1 cup | 0.48 g |
| White beans, large, cooked | 1 cup | 0.48 g |
| Shrimp, cooked | 3 oz | 0.43 g |
| Black beans, cooked | 1 cup | 0.42 g |
| Chili w/beans, canned | 1 cup | 0.42 g |
| Chickpeas | 1 cup | 0.4 g |
| Parmesan cheese, grated | 1 oz | 0.39 g |
| Oat bran, raw | 1 cup | 0.39 g |
| Navy beans, cooked | 1 cup | 0.38 g |
| Mung beans, cooked | 1 cup | 0.38 g |
| Cottage cheese, 2%, lowfat | 4 oz | 0.34 g |
| Tilapia, cooked | 6 oz | 0.1 g |
Foods Low in Histidine
| Food | Serving Size | Histidine |
|---|---|---|
| Sweet chocolate | 1 oz | 0.02 g |
| Grape juice | 1 cup | 0.02 g |
| Half and half cream | 1 oz | 0.02 g |
| Hummus, homemade | 1 Tbsp | 0.02 g |
| Cherry tomatoes | 1 cup | 0.02 g |
| Carrots | 1 large | 0.03 g |
| Cream cheese | 1 Tbsp | 0.03 g |
| Cabbage, snow peas, cooked | 1 cup | 0.03 g |
| Rice puffed cereal, fortified | 1 cup | 0.03 g |
| Soy sauce | 1 Tbsp | 0.03 g |
| Coconut water | 1 cup | 0.04 g |
| Goji berries, dried | 5 Tbsp | 0.04 g |
| Whole wheat bread, toasted11 | 1 oz | 0.04 g |
| Kiwi fruit, sliced | 1 cup | 0.05 g |
| Buttermilk biscuit, plain | 1 oz | 0.05 g |
| Broccoli, raw, chopped | 1 cup | 0.05 g |
| Baking chocolate, unsweet | 1 oz | 0.06 g |
| Acorns, Macadamia nuts | 1 oz | 0.06 g |
| Multigrain toast | 1 oz | 0.06 g |
| Coconut, shredded | 1 cup | 0.06 g |
| Pecans | 1 oz | 0.07 g |
| Minestrone | 1 cup | 0.07 g |
| Neufchatel cheese | 1 oz | 0.08 g |
| Chocolate ice cream, soft serve | 1 cup | 0.09 g |
| Almond butter | 1 Tbsp | 0.09 g |
| Cheese croissant | 1 small | 0.09 g |
| Brussels sprouts, cooked | 1 cup | 0.09 g |
| Avocado | 1 avocado | 0.1 g |
| White rice, cooked | 1 cup | 0.1 g |
| Peanut bar | 1 oz | 0.11 g |
References
Amino Acids. (2021). Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22243-amino-acids
What Are Complete Proteins? (2022). Cleveland Clinic. https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins/
Foods Highest in Histidine. (n.d.). MyFoodData. Retrieved November 9, 2023, from https://tools.myfooddata.com/nutrient-ranking-tool/histidine/all/highest/household/common+sr+fndds+branded/no
Histidine (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1221
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