Valine is an essential amino acid. This means that the body cannot produce it on its own and it must be obtained through dietary sources. Our valine table shows vegan foods with their respective valine contents.
It is one of the three branched-chain amino acids, along with leucine and isoleucine. Valine is particularly used for protein biosynthesis, a process in which proteins are produced in cells, needed for the growth and repair of tissues such as muscles, bones, and skin. Therefore, it is a proteinogenic amino acid.
Valine is also required for the synthesis of neurotransmitters in the brain, which are responsible for signal transmission between nerve cells. It can contribute to cognitive function and concentration.
Is There A Difference Between Valine And L-Valine?
No, valine and L-valine are often used as equivalent terms because they refer to the same amino acid. The term "L-valine" is used specifically to refer to the naturally occurring form of the amino acid. It is the form used in proteins and other biological molecules. On the other hand, D-valine is not typically found in biological systems and does not have a role in human metabolism.
Who Has A Higher Valine Requirement?
The requirement for valine can be easily met through a vegan diet. Accordingly, the focus should be on protein-rich foods that contain ample valine.
Depending on individual circumstances, the valine requirement may vary. The following list shows individuals who may have an increased valine requirement:
- Athletes who regularly engage in intense sports or intense fitness training, especially strength training or endurance sports, have an increased need.
- Stress, both physical and emotional, can strain the body and trigger various physiological changes. During stressful times, the body requires additional energy to cope with demands and challenges. Valine-rich foods can be supportive in providing energy.
- Individuals with certain metabolic disorders that affect the breakdown or absorption of amino acids may have an increased need for valine.
- Throughout life, the body's ability to absorb and efficiently utilize valine can decrease. This can lead to age-related loss of muscle mass and impairment of overall physical function. To counteract this muscle breakdown and maintain muscle mass and physical performance in older age, there may be an increased need for valine or protein requirement.
Valine-Rich Foods - Sources
The following vegan foods should not be missing in a healthy diet if you want to enrich your meals with valine:
- Legumes are excellent plant protein sources that also contain a lot of valine. Valine-rich legumes include chickpeas, black beans, peanuts, lentils, kidney beans, soybeans, white beans, green peas, lima beans, and mung beans. Soy products like tofu, tempeh, edamame, soy yogurt, and soy meat substitutes also provide a high amount of valine.
- Whole grains and pseudocereals provide important amino acids like valine. Valine-containing grains according to the table include quinoa, buckwheat, oatmeal, brown rice, wheat germ, amaranth, millet, barley, spelt, and rye.
- Nuts and seeds also contain valine in higher amounts. According to the table, almonds, cashews, pistachios, sesame seeds, sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, pine nuts, and hemp seeds have high valine content.
- Algae and seaweed are also rich in valine. Spirulina, nori, wakame, dulse, kombu, and arame are excellent sources.
- Vegetables such as broccoli, spinach, Brussels sprouts, watercress, kale, cauliflower, asparagus, Swiss chard, sweet potatoes, parsley roots, and lamb's lettuce contain valine in smaller amounts. Here's the table with valine content in vegetables.
- Fruits do not provide a significant amount of valine. Fruits with low valine content include avocados, guavas, apricots, peaches, kiwis, bananas, star fruits, jackfruits, and mangoes.
Valine For Muscle Building?
Valine is of great importance for muscle building. As one of the branched-chain amino acids (BCAAs), valine is essential for protein synthesis, muscle regeneration, and muscle growth.
Intense training or heavy physical work damages the muscle fibers. The amino acid provides the necessary building blocks for the formation of new muscle proteins, thereby supporting recovery and muscle mass gain.
It is believed that valine stimulates the release of growth hormones such as insulin and insulin-like growth factor 1 (IGF-1), which are important for muscle growth and tissue repair. Insulin is an anabolic hormone that promotes the transport of nutrients into muscle cells. Through the increased insulin response, valine can contribute to the more efficient transport of amino acids and other important nutrients into the muscles, promoting muscle growth.
Valine can also be used as an alternative source of energy when the body's carbohydrate reserves are depleted. This can help improve endurance during exercise and reduce fatigue.
The amino acid plays an essential role in maintaining a favorable nitrogen balance in the body. A positive nitrogen balance occurs when protein synthesis exceeds the rate of protein breakdown, which is crucial for muscle growth.
The combination of valine with the other two BCAAs, leucine and isoleucine, can have synergistic effects on muscle building. All three support protein synthesis and muscle regeneration. ⇒ Leucine Foods and ⇒ Isoleucine Foods
Vegan Valine Diet
The following list shows vegan recipe ideas that can help you integrate valine into your diet:
- Quinoa Salad with Chickpeas and Avocado: Combine cooked quinoa, chickpeas, avocado, chopped vegetables, and lemon vinaigrette.
- Lentil Vegetable Soup: Cook lentils with vegetable broth and add a variety of vegetables like carrots, celery, and tomatoes. Add spices and herbs to taste.
- Vegan Chili sin Carne: Use soy granules or beans as a meat substitute and add a mixture of spices, tomatoes, and vegetables.
- Tofu Scramble: Sauté tofu with onions, bell peppers, and turmeric.
- Chickpea Curry: Cook chickpeas with a blend of spices, onions, garlic, and tomatoes.
- Black Bean Burgers: Blend black beans with spices, onions, and oats into a mixture, shape into patties, and cook them. Serve on a whole wheat bun with lettuce and tomato.
- Vegetable Stir-Fry with Tempeh: Stir-fry colorful vegetables like bell peppers, broccoli, and zucchini with marinated tempeh.
- Whole Wheat Pasta with Broccoli and Almond Sauce: Cook whole wheat pasta al dente and serve it with steamed broccoli and a creamy almond sauce.
- Spinach Avocado Smoothie: Blend fresh spinach, avocado, banana, almond milk, or coconut beverage.
- Vegan Sushi Rolls: Wrap sushi rice, vegetables, and avocado in nori seaweed sheets and serve with soy sauce and ginger.
- Vegan Thai Curry: Cook a mixture of seasonal vegetables and coconut milk with Thai curry paste. Serve it with rice or rice noodles.
- Vegan Protein Pancakes: Prepare protein pancakes with oats, bananas, and vegan protein powder, and serve them with fresh berries and maple syrup.
- Lentil Bolognese: Cook lentils with onions, garlic, and tomato sauce, and serve it over whole wheat pasta.