Glycine is an amino acid that’s involved in a variety of biochemical processes in the human body. It plays a role in the synthesis of proteins, DNA and RNA, and is also needed for the proper functioning of the nervous system. Glycine can be found in many foods, including meat, fish, dairy, legumes and some vegetables.(1)
Foods That are Rich in Glycine.
1. Bone Broth
Bone broth is a rich source of glycine. It’s made by simmering bones in water for an extended period of time, which allows the release of glycine and other nutrients into the broth. Bone broth also contains minerals like calcium, phosphorus and magnesium, as well as collagen, which is beneficial for joint health.(2)
2. Gelatin Powder
Gelatin powder is a concentrated source of glycine. It’s made from animal collagen and is often used to make desserts, jellies and marshmallows. Gelatin powder can also be added to soups and stews to give them a thicker consistency.(3)
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3. Fish
Fish is another good source of glycine. It’s especially rich in the amino acid if it’s cooked with the skin on, as the skin contains a high concentration of collagen. Salmon, trout and halibut are all good options.(4)
4. Chicken with Skin
Chicken is another excellent source of glycine. The skin contains a high concentration of collagen, so it’s best to leave it on when cooking chicken to get the most benefit. Have it roasted, grilled or baked for a delicious and healthy meal.(5)
5. Milk & Milk Products
Milk and milk products are also good sources of glycine. The amino acid is found in both the whey and casein proteins in milk. Dairy products like yogurt, cheese and ice cream also contain glycine.(6)
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6. Spinach
Spinach is a leafy green vegetable that’s rich in glycine. It’s also a good source of vitamins A, C and K, as well as folate and iron. Spinach can be enjoyed cooked or raw in salads.(7)
7. Asparagus
Asparagus is another vegetable that’s rich in glycine. It’s also a good source of vitamins A, C and K, as well as fiber. Asparagus can be enjoyed cooked or raw in salads.
8. Cabbage
Cabbage is another vegetable that’s high in glycine. It’s also a good source of vitamins C and K, as well as fiber. Cabbage can be enjoyed cooked or raw in salads.(8)
9. Meat
Meat is also a good source of glycine. The amino acid is found in both muscle tissue and connective tissue. Beef, pork, lamb and veal are all good options.(9)
10. Legumes
Legumes, such as beans, lentils and peas, are also good sources of glycine. They’re also a good source of fiber, vitamins and minerals. Legumes can be enjoyed cooked or sprouted.
These are just a few of the many foods that are rich in glycine. Including more glycine-rich foods in your diet may have various health benefits, such as improved nerve function and reduced inflammation.(10)
Scientific Evidence:
- Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/#:~:text=2%20g%20of%20glycine%20per,the%20good%20sources%20of%20food.
- Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research- https://pubmed.ncbi.nlm.nih.gov/29893587/
- Dietary Glycine Is Rate-Limiting for Glutathione Synthesis and May Have Broad Potential for Health Protection- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855430/
- Fish Collagen: Extraction, Characterization, and Applications for Biomaterials Engineering- https://www.mdpi.com/2073-4360/12/10/2230
- Chicken skin-derived collagen peptides chelated zinc promotes zinc absorption and represses tumor growth and invasion in vivo by suppressing autophagy- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9381994/
- Amino Acid Composition of Milk from Cow, Sheep and Goat Raised in Ailano and Valle Agricola, Two Localities of ‘Alto Casertano’ (Campania Region)- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8535404/
- Glycine Metabolism and Its Alterations in Obesity and Metabolic Diseases- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627940/
- Comprehensive Evaluation of Amino Acids and Polyphenols in 69 Varieties of Green Cabbage (Brassica oleracea L. var. capitata L.) Based on Multivariate Statistical Analysis- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8434452/
- Effect of amino acids and their derivatives on meat quality of finishing pigs- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7016059/
- Chemical Composition, Nutritive Value, and Toxicological Evaluation of Bauhinia cheilantha Seeds: A Legume from Semiarid Regions Widely Used in Folk Medicine- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652116/
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