![Foods High in Carnitine](https://images.medicinenet.com/images/article/main_image/steak-meat-protein.jpg?output-quality=75)
Carnitine is a substance that helps the body convert fat to energy. Your body produces it in the liver and kidneys and stores it in the heart, brain, sperm, and skeletal muscles. In most cases, your body can produce all the carnitine it requires.
According to the National Institutes of Health, though most individuals do not need to make an extra effort to eat foods high in carnitine, some genetic or medical problems (such as angina or intermittent claudication) and certain drugs can prevent the body from producing enough of the nutrient, resulting in a shortage.
The Food and Nutrition Board of the National Academies has not issued a recommended dietary requirement for L-carnitine because it is not considered an essential nutrient for many people.
6 foods high in carnitine
- Beef
- The best source of L-carnitine is red meat, which has 56 to 162 mg per four-ounce portion of cooked steak and ground beef.
- Look for lean cuts of beef if you are worried about saturated fat or calories.
- Top round, bottom round, the eye of round, sirloin tip side and top sirloin are excellent choices.
- Pork
- Frequently mistaken for white meat because of a successful marketing push in the 1980s, but it is red meat. It has a greater L-carnitine content: 170 grams of cooked pork contain 50 mg of carnitine.
- Lean cuts of pork, such as pork tenderloin or pork sirloin roast, are the healthiest options.
- According to the Illinois Agricultural Association, each of these cuts have five grams or less of fat, two grams or less of saturated fat, and 480 mg or less of salt.
- Whole milk
- A non-meat source of L-carnitine because there is 8 mg of carnitine per 235 mL of milk.
- If the fat content of whole milk worries you, an analysis published in the American Journal of Clinical Nutrition in February 2020 reported that children who drink high-fat cow milk have lower body fat percentages. Additionally, all milk varieties are abundant in other nutrients.
- Because milk includes all nine essential amino acids, it is a complete protein.
- According to the University of Wyoming, it is a good source of calcium, magnesium, phosphorus, and vitamins A and D.
- Cod
- Has 4 to 7 mg of L-carnitine per four-ounce portion of cooked fish. It is a good source of L-carnitine for pescatarians.
- The Environmental Defense Fund claims that cod, a fish with white meat, has the lowest fat content of any other animal protein.
- Consuming excessive amounts of seafood can raise questions about mercury, a harmful substance that accumulates in fish flesh. Fortunately, cod has a lower mercury content than several other fish.
- According to the University of Minnesota Extension, pregnant individuals and children at risk of mercury contamination can safely consume two servings of cod each week.
- Chicken breast
- Despite not being one of the foods strong in carnitine, cooked chicken breast has 3 to 5 mg of L-carnitine per four-ounce serving.
- In addition, chicken breasts are an excellent source of lean protein.
- Avocado
If you are seeking additional vegan L-carnitine meal options. Whole wheat bread and asparagus provide 0.2 mg of L-carnitine per two slices and six spears, respectively.
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Foods That Aren't as Healthy as You Think See SlideshowWhat are the possible complications of carnitine deficiency?
Complications of carnitine deficiency include:
- Heart problems:
- One very dangerous potential consequence is heart weakening. A weaker heart might not be able to pump blood, which results in shortness of breath and edema.
- Early death from heart disease is possible if it is left untreated.
- Fortunately, L-carnitine is a very effective treatment for heart issues. The doctor might keep an eye out to identify weakening symptoms in the heart.
- The first sign of a carnitine shortage could be heart issues.
- Liver issues:
- In the first few years of life, they frequently afflict youngsters. The liver could expand and perform less effectively than it should. This could lead to issues with the baby's eating and irritability.
- Liver problems could be the cause of hypoglycemia episodes. Infections frequently precede these episodes.
- If severe hypoglycemia is not treated quickly with a sugar called dextrose, it can result in a coma and even death.
- L-carnitine therapy for liver issues may or may not be effective.
- These liver issues may potentially be the initial signs of a carnitine deficit.
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Health Solutions From Our Sponsors
Carnitine. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/
L-carnitine - The energizer for vitality and sports. https://www.vitaminexpress.org/en/l-carnitin-information
Carnitine. https://meatscience.org/docs/default-source/publications-resources/Hot-Topics/carnitine-health-professional-fact-sheet.pdf?sfvrsn=0
Why Pork Should Be Your Next Healthy Protein Pick. http://www.watchusgrow.org/2020/10/05/from-the-experts-why-pork-should-be-your-next-healthy-protein-pick/
Whole milk compared with reduced-fat milk and childhood overweight: a systematic review and meta-analysis. https://doi.org/10.1093/ajcn/nqz276
Safety concerns with consuming fish. https://extension.umn.edu/preserving-and-preparing/safety-concerns-consuming-fish
L-carnitine: Heart Disease's Chemical Culprit? https://www.kqed.org/science/3017/l-carnitine-heart-diseases-chemical-culprit
Carnitine Deficiency. https://www.cedars-sinai.org/health-library/diseases-and-conditions/c/what-is-carnitine-deficiency.html
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