List of food rich in lipoic acid
List of foods rich in lipoic acid
Formerly, lipoic acid was considered a vitamin, but later it was discovered that this nutrient is made by the body itself, so it can not be considered an authentic vitamin or essential nutrient.
A healthy diet that provides all the nutrients will allow good levels of this nutrient / vitamin.
Foods rich in lipoic acid
Alpha lipoic acid (ALA) is found in foods linked to the amino acid lysine, forming lipoillysine (the most common form in protein foods).
It should be mentioned that although alpha lipoic acid is found in the diet, the levels found in food tend to be much lower than the standard supplementation doses. Therefore, in case of wanting to treat some disease (diabetic neuropathy, intermittent claudication, …), it is convenient to resort to supplements, in addition to a proper diet.
Foods of animal origin rich in alpha lipoic acid
The foods of animal origin richer in lipoic acid are the viscera or giblets:
- Kidneys: 2.64 mcg of lipoic acid (lipoyllysine) per g dry weight
- Liver: 1.50 mcg of lipoic acid (lipoyllysine) per g of dry weight
- Heart: 0.86 mcg of lipoic acid (lipoyllysine) per g dry weight
- Some other ones also contain lipoic acid, although in less quantity: Dairy, eggs, seafood, meat and fish.
Foods richest in lipoic acid in the diet. Quantities expressed in mcg of lipoic acid (lipoyllysine) per g of dry weight. For medicinal uses, supplementation is the most appropriate.
Plant-based foods rich in alpha lipoic acid
Green leafy vegetables are the vegetables with the greatest amount of lipoic acid.
The plant-based foods richest in lipoic acid are green leafy vegetables:
Spinach: 3.14 mcg of lipoic acid (lipoyllysine) per g dry weight
Broccoli: 0.94 mcg of lipoic acid (lipoyllysine) per g of dry weight
Tomatoes: 0.56 mcg of lipoic acid (lipoyllysine) per g of dry weight
More information on lipoic acid.
20 December, 2021