Valine
Amino acid that promotes muscle growth and tissue repair
- 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:
- helps with muscle growth and repair
- helps with muscle coordination
- helps with mood, mental focus
- helps remove heavy metals like lead, mercury
Low intake of Valine
Symptoms of low Valine intake
- Confusion, Depression
- Fatigue, Lethargy
- Low blood sugar, Dizziness
- Shaking, Tremors
- Muscle wasting
- Weakening
Causes of low Valine intake
- Poor diet
- Stress
- Incomplete breakdown of proteins
- Inherited condition
Excess intake of Valine
Symptoms of excess intake of Valine
- Bloating
- Fatigue
- Gastrointestinal problems
- Headache, High BP
- Insulin resistance
- Loss of coordination
At risk for excess Valine
- Can't OD from food
- Caution supplement use: when > 6 months, can cause side effects
- Decreased insulin sensitivity
- Can cause liver and kidney problems
Valine Content in Foods
Foods High in Valine
| Food | Serving Size | Valine |
|---|---|---|
| Sockeye salmon, cooked | 6 oz | 2.48 g |
| Tofu, firm | 1 cup | 2.19 g |
| Tilapia, cooked | 6 oz | 2.17 g |
| Turkey breast, roasted | 6 oz | 1.46 g |
| Pork loin | 3 oz | 1.25 g |
| T-bone steak, grilled | 3 oz | 1.24 g |
| Yogurt, nonfat | 1 cup | 1.16 g |
| Navy beans, canned | 1 cup | 1.14 g |
| Pork chop, with fat | 3 oz | 1.14 g |
| Beef hamburger, pan fried | 3 oz | 1.07 g |
| Yogurt, low fat | 1 cup | 1.06 g |
| Vanilla yogurt, nonfat | 1 cup | 1 g |
| White tuna, canned, water packed | 3 oz | 1 g |
| Clams, canned | 3 oz | 1 g |
| Orange roughy, cooked | 3 oz | 0.92 g |
| Shrimp, cooked | 3 oz | 0.91 g |
| White beans, large, cooked | 1 cup | 0.91 g |
| Ricotta cheese, low fat | 1 cup | 0.87 g |
| Granola, homemade | 1 cup | 0.85 g |
| Black beans, canned | 1 cup | 0.8 g |
| Cottage cheese, 2% low fat | 4 oz | 0.79 g |
| Veggie burger | 3 oz | 0.76 g |
| Yogurt, plain | 1 cup | 0.7 g |
| Bacon, pan fried | 3 slices | 0.62 g |
| Swiss cheese | 1 oz | 0.61 g |
| Scallops | 3 oz | 0.55 g |
| Milk high fat, Milk 1%, Skim milk | 1 cup | 0.54 g |
| Hemp seeds | 1 oz | 0.51 g |
| Hot cocoa | 1 cup | 0.5 g |
| Provolone cheese | 1 oz | 0.47 g |
Foods Low in Valine
| Food | Serving Size | Valine |
|---|---|---|
| Grapes | 1 cup | 0.02 g |
| Cucumber | 1 cup | 0.02 g |
| Orange juice | 1 cup | 0.03 g |
| Sour cream, low fat | 1 Tbsp | 0.03 g |
| Green leaf lettuce, Romaine lettuce, shredded | 1 cup | 0.03 g |
| Blueberries | 1 cup | 0.05 g |
| Green bell peppers, chopped | 1 cup | 0.05 g |
| Rice puffed cereal, fortified | 1 cup | 0.06 g |
| Sweet chocolate | 1 oz | 0.07 g |
| Oatmeal cookie, Molasses cookie | 1 large 4" | 0.08 g |
| Buttermilk biscuit, plain | 1 oz | 0.1 g |
| Pita bread | 1 small 4" | 0.11 g |
| Cauliflower, chopped | 1 cup | 0.13 g |
| Popcorn, microwave | 1 oz | 0.15 g |
| White button mushrooms, pieces, sliced | 1 cup | 0.16 g |
| Snow peas, whole | 1 cup | 0.17 g |
| Trail mix | 1 oz | 0.2 g |
| Avocado | 1 medium | 0.22 g |
| Almonds | 1 oz | 0.24 g |
| Peanut butter, smooth or chunky | 2 Tbsp | 0.25 g |
| Vanilla soy milk | 1 cup | 0.28 g |
| Whole wheat pasta, cooked | 1 cup | 0.3 g |
| Cashews | 1 oz | 0.31 g |
| Salami | 1 oz | 0.31 g |
| Quinoa, cooked | 1 cup | 0.34 g |
| Oatmeal, cooked | 1 cup | 0.37 g |
| Soy chips | 1 oz | 0.38 g |
| Cheddar cheese | 1 oz | 0.4 g |
| Egg | 1 large | 0.43 g |
| Soybean sprouts | 1 cup | 0.43 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 Valine. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/valine/all/highest/household/common+sr+fndds+branded/no
Valine—An overview. (n.d.). Science Direct. Retrieved January 27, 2022, from https://www.sciencedirect.com/topics/nursing-and-health-professions/valine
Valine (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1219
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