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    Wild Blog — Nature

    What is l-glutamine, and Why Is It Good For You?

    L-glutamine is an amino acid that is found in your muscles. It is an essential amino acid because it helps to keep your muscles healthy.

    It is an essential component of the immune system, helps maintain gut health, and aids muscle recovery. Additionally, l-glutamine has been shown to improve cognitive function and mental clarity.

    What are the benefits of l-glutamine?

    L-glutamine is an amino acid that is found in the body. It is a building block of protein that helps repair and build muscle tissue.

    It also helps to improve gut health, as it is a significant component of the intestinal lining. L-glutamine has many benefits, including:

    1. Muscle Growth and Repair: L-glutamine helps to repair and build muscle tissue. It is essential for athletes and bodybuilders, as it helps to reduce recovery time and improve performance.

    2. Gut Health: L-glutamine is a significant component of the intestinal lining, which helps to improve gut health. It can help to treat leaky gut syndrome and inflammatory bowel disease.

    3. Immunity: L-glutamine helps to boost the immune system, making it easier for the body to fight off infections.

    4. Brain Health: L-glutamine has been shown to improve cognitive function and memory. It may also help to protect against Alzheimer's disease and dementia.

    Who should take l-glutamine supplements?

    Many people could benefit from taking l-glutamine supplements. This amino acid is especially beneficial for people recovering from illness or injury, as it helps repair and rebuilds muscle tissue.

    It is also helpful for people trying to build muscle mass, as it helps increase protein synthesis. Additionally, l-glutamine can help boost the immune system, making it ideal for people susceptible to getting sick often.

    How much l-glutamine should you take?

    Athletes often use glutamine supplements to help recover from exercise and boost immune function. The recommended dose of glutamine is between 10-15 grams per day. You can take glutamine powder, capsules, or tablets.

    What are the side effects of l-glutamine?

    While l-glutamine is generally considered safe, there are some potential side effects to be aware of. These include:

    • Stomach pain
    • Nausea
    • Vomiting
    • Diarrhea
    • Headache
    • Muscle pain

    L-Glutamine Research 

    Suppose you suffer from anxiety, cravings for sugar or alcohol, constipation or diarrhea, poor immune system, poor muscle mass, lousy wound healing, or sluggish recovery from exercise. In that case, L-glutamine supplementation might be proper for you.

    People with digestive disorders such as celiac or Crohns disease Digestive disorders such as celiac disease or Crohns disease may need more L-glutamine to maintain their optimal gut lining than people who do not suffer from these conditions. L-glutamine supplements also might help those with Irritable Bowel Syndrome, a condition that causes cramps, stomach pain, bloating, gas, and constipation, says Gail Cresci, but studies are limited and inconclusive.

    Studies suggest L-glutamine supplements can be helpful for people with leaky gut syndrome, those with an inflammatory bowel disorder, an umbrella term used to describe conditions marked by chronic inflammation of the digestive tract, like ulcerative colitis, and people whose digestive systems are compromised because of HIV. A recent review highlighted the theory that L-glutamine is helpful in intestinal or intestinal permeability and can help to keep unwanted toxins out of the digestive system.

    L-glutamine can also enhance the immune cells in your intestine, helping prevent infections and inflammation and soothing the intestinal tissues. Because L-glutamine is used to produce energy, it may support a reduction in intestinal cramping. For instance, it can promote digestive health, assist in weight loss, aid cancer treatment, build muscle, and improve athletic performance. Like other essential amino acids, but unlike the non-essential amino acids that are produced naturally in the body, L-glutamine is capable of crossing the blood-brain barrier, giving it the ability to enter the brain freely, making it essential for the processes of nitrogen transport, acid-base regulation, and gluconeogenesis, as well as serving as a precursor to nucleotide bases and the antioxidant glutathione.

    Studies have also shown how this amino acid may help maintain the gut barrier and protect the intestinal junctions against diseases (6). Studies show that glutamine works best with BCAAs, helping restore and replenish amino acid balance, improving recovery, and repairing muscle size. Both glutamic acid and L-glutamine provide a significant boost in improving the immune system of patients.

    Studies show that Glutamine can help the immune function by producing Cytokines, tiny proteins released from the white blood cells. Glutamine has multiple functions, including supporting immune system health, gastrointestinal integrity, insulin secretion, neurological function, and muscle protein synthesis.

    Glutamine may reduce susceptibility to disease by improving immune health, optimizing digestive health by repairing your intestinal lining, speeding up recovery times by inhibiting the breakdown of lean mass, and enhancing muscle soreness after exercise. Supplementing post-workout with glutamine ensures you are restoring your glutamine levels appropriately, helping you to rebuild and repair muscle tissue better and improving your recovery times.

    Including foods rich in glutamine, like chicken, beef, salmon, and other lean proteins, also helps boost your natural glutamine levels. Sometimes, wheat, celery, and fermented vegetable juices, like miso, may contribute to increasing the L-Glutamine concentrations in the body.

    Vegetables such as spinach, carrots, and other green vegetables may help to increase the blood level of L-Glutamine. Foods that may boost the production of Glutamine in the human body are chicken, fish, meat, some dairy products, and vegetables such as cabbage, carrots, spinach, beets, and beans.

    L-glutamine also serves as a minor fuel source for cell energy and helps to make other essential compounds, including glucose and purines (the building blocks of DNA). According to research published in The International Journal of Molecular Sciences, glutamine is one of the most abundant amino acids found in blood and cells, and glutamine is a preferential energy source for gut cells. L-glutamine is considered a conditionally necessary amino acid, meaning that the body makes enough of it to sustain its needs, says Gail Cresci, Ph.D., R.D., a gut microbiome researcher at the Department of Pediatric Gastroenterology, Hepatology, and Nutrition, at The Cleveland Clinic.

    If you are looking for supplements, some studies suggest that 5 grams daily is enough since most people get around 3-6 grams of glutamine daily through their diet. If you want to include glutamine in a daily supplement regimen, anywhere between 5 and 10 grams, according to the expert consensus, is an optimal amount.

    Glutamic acid is a significant component of monosodium glutamate, and L-Glutamine supplements are used as a protein source. Another way that glutamine helps is to eliminate excessive levels of ammonia from the body: As intriguing as this sounds, L-glutamine converts extra ammonia into helpful amino acids, improving athletic performance as a result (13). More interestingly, this amino acid also helps combat sugar and carb cravings - thus making it easier for individuals to keep their blood sugar from rising (17).

    The emphasis may indicate the support of the idea that L-glutamine may aid in improving IBS since IBS is sometimes thought to arise from compromised gut permeability. Since issues such as permeability in the intestines can also lead to hypothyroidism and psoriasis, L-glutamine may also help to prevent those conditions.


    L-glutamine is an amino acid found in your muscles and is vital for several reasons. It can help prevent muscle breakdown, improve your gut health, and boost your immune system.

    If you are looking for a supplement to improve your overall health, then l-glutamine might be a good option.

    The Health Benefits Of Coffee: A Few Studies

    There is growing evidence that drinking coffee might reduce your risk for cancers, like liver, prostate, breast, colorectal, and possibly endometrial. New studies link coffee consumption with decreased risk for liver, prostate, and colorectal cancers.

    Studies have shown that individuals who consume up to eight cups of coffee a day are associated with a 14% lower risk of dying prematurely than individuals who consume no coffee. Many factors contribute, but drinking coffee has generally been linked with lower risks of colon and liver cancer and lower risks of respiratory diseases, stroke, and diabetes. 

    In 2014, researchers collecting data from more than 48,000 people found that those who increased their coffee intake by at least a cup a day for four years had an 11% lower risk of developing type 2 diabetes than those who did not increase their consumption. More importantly, a study on more than 21,000 people also found that increased coffee intake was associated with a significant reduction in the risk of heart failure. For instance, one review of 40 studies concluded that drinking two to four cups of coffee daily was associated with a lower risk of death, independent of factors such as age, body mass, and alcohol intake.

    For women, drinking at least one cup of coffee daily was associated with a lower risk of stroke, the fourth leading cause of female mortality. Female participants in one public health study were 17% more likely to meet physical activity goals when drinking 1 -2 cups of coffee each day than participants who had a single cup or less each day. Those who increased their coffee consumption by more than a cup per day during the four years had an 11 % lower risk of developing type 2 diabetes; those who decreased consumption by a cup a day had a 17% higher risk of developing the disease.

    A more extensive study with 500,000 participants found that 1-3 cups of coffee reduced the risk for all types of chronic liver disease. For example, one study found that drinking more than two cups of coffee a day was associated with fewer liver scarring and cancer cases among those with hepatic cirrhosis (20).

    A research review found drinking coffee was associated with preventing cognitive decline, including reduced risk for Alzheimer's and dementia. Numerous studies examine the connection between drinking coffee and protecting against neurodegenerative diseases like dementia and Alzheimers, including papers published in 2010, 2011, and 2015.

    Another study, published in the 17 June 2008 issue of the Annals of Internal Medicine, found that women who consumed coffee had lower mortality rates due to cancer, heart disease, and other factors, thus contributing to longer life spans. Yet another study published in The New England Journal of Medicine showed that coffee drinkers had less risk of dying prematurely from diseases such as diabetes, heart disease, and cancer.

    A meta-analysis in 2017 concluded that individuals who drink between four and six cups a day of either caffeinated or decaffeinated coffee seem to be at lower risk for metabolic syndrome, including type-2 diabetes. Their consumption was associated with reduced risks for various conditions, including Parkinson's, heart disease, type 2 diabetes, gallstones, depression, suicide, cirrhosis, liver cancer, melanoma, and prostate cancer. A 2018 review found your risk of developing Type 2 diabetes decreased when you compare the group of individuals who consumed a lot of coffee--median 5 cups a day--to those who consumed little--median 0 cups a day--, and that was true regardless of whether or not the coffee consumed was caffeinated.

    Make sure you are choosing high-quality coffee beans. Try our Austin-roasted, small-batch organic coffee beans.

    The Top Low-Calorie Foods That Will Fill You Up

    When it comes to eating healthy, one of the most important things to consider is how many calories you consume. And while plenty of high-calorie foods out there are delicious and satisfying, and sometimes you need something a little lighter.

    If you're looking for some excellent low-calorie options, check out this list of the best foods to help you stay on track!

    What is a calorie?

    A calorie is a measurement unit representing the amount of energy in food. The number of calories in a food depends on the number of carbohydrates, fat, and protein it contains.

    Carbohydrates and proteins each contain four calories per gram, while fat contains nine calories per gram. This means that foods high in carbohydrates or proteins will have more calories than foods high in fat.

    The best low-calorie foods are those high in nutrients and low in calories.

    The best low-calorie foods to eat

    If you're looking to cut down on calories, plenty of low-calorie foods can help you do that. Here are some of the best options to consider:

    Fruits: Many fruits are high in water and low in calories. For example, strawberries, bananas, and avocados are all low in calories. Bananas are exceptionally high in potassium, a vital mineral that helps prevent various health issues.

    Strawberries are also incredibly nutritious, as they are a source of vitamin C, vitamin E, manganese, and fiber. Bananas are a source of vitamin C, and avocados are a source of vitamin B and healthy fats. Fruit is also very filling, making it particularly helpful if you are trying to lose weight.

    Lean proteins. Lean proteins like chicken and fish and flank steak are also low in calories, making them another good option for those looking to lose weight.

    Berries: Many different types of berries are relatively low in calories. Blueberries, cranberries, strawberries, blackberries, and raspberries are all common in calories.

    Blueberries are exceptionally nutritious and low in calories. One hundred grams of blueberries contain approximately 50 calories.

    Cranberries, blackberries, and raspberries are also relatively low in calories, including around 40 calories per 100 grams of the food. Blueberries and strawberries are exceptionally high in vitamin C, a vital nutrient your body needs.

    Dark Leafy Greens: Many different leafy greens are low in calories. There are many kinds of dark leafy greens, including collard greens, spinach, and Swiss chard.

    Kale is also a dark leafy green that is exceptionally nutritious. These greens are low in calories, contain no cholesterol, and are rich in vitamins and minerals.

    It is suggested that you consume at least two servings of leafy greens daily to ensure you are consuming the right amount of nutrients. You can add these to salads, soups, and sandwiches.

    Eggs: Eggs are a very nutritious type of food and are relatively low in calories. They contain a significant amount of protein and are high in vitamin B12, and vitamin A.

    Eggs are also a source of iron and zinc. People with increased iron needs or who are trying to lose weight find eggs particularly beneficial.

    You will find that the amount of calories in eggs varies depending on their size. Smaller eggs tend to be lower in calories, while jumbo eggs are significantly higher.

    Fish: Fish is one of the best low-calorie foods, as it contains high amounts of essential nutrients such as vitamin B, iron, and protein. Fish have a significant amount of omega-3 fatty acids (EPA and DHA), which can help with various health issues such as cardiovascular disease and mood disorders.

    Fish is also a great source of vitamin B, a vital nutrient that assists with mental and physical health. Vitamin B-12 is essential for your nervous system.

    Fish is also a great source of iron, and this is particularly beneficial to women and people under 50 as they are more at risk of iron deficiency. Fish is also low in calories, making it particularly helpful if you are trying to lose weight.