Which protein foods may slow aging?

This week my husband showed me an interesting article in TIME, Can Taurine Slow Aging?  Who isn’t interested in slowing down father time?  Then my husband asked me if I knew what taurine was.  I said, “sure, it is an amino acid in some proteins.”  So, what does taurine have to do with slowing aging?  What foods have taurine?  Are there ways to increase taurine levels in your body besides eating certain foods?

 

What is taurine?

As noted in my blog, How can you add some high-quality protein foods to your day?, proteins are made up of building blocks called amino acids.  Your body can make some amino acids but some you have to get from the foods you eat.  For babies taurine is an essential amino acid but adults can make the amino acid, taurine.    

Taurine levels decline as you age.

Although adults make taurine, the amount we make decreases substantially with age.  For example, in 60-year-old individuals, taurine levels are “only about one-third of those found in 5-year-olds”.  

How might taurine affect health and aging?

Scientists have studied taurine and aging and health in mice but not yet in humans.  In mice, researchers found that taurine:

  •   Suppressed weight-gain associated with aging
  •    Increased energy
  •    Increased bone mass
  •   Improved muscle endurance and muscle strength
  •   Reduced insulin resistance
  •   Helped promote a younger immune system

Bottom line:  “Not only did we find that the animals lived longer, we also found that they’re living healthier lives”.  Researcher, Yadav notes, “Taurine abundance goes down with age, so restoring taurine to a youthful level in old age may be a promising anti-aging strategy”. 

What about people?  Researchers took blood samples from 12,000 people.  Those with higher levels of taurine were healthier overall including:

  •           Lower levels of blood glucose
  • Lower levels of cholesterol
  • Lower inflammation

How can you be sure you are getting enough taurine?

Food:  Researchers don’t recommend buying taurine supplements or drinking energy drinks containing taurine.  Rather, there are many foods that are rich in taurine.  These include meat, fish, eggs and dairy – dairy from cow’s, not plant-based milks.

  •           Fish and seafood:  enjoy some scallops as shellfish are high in taurine.  Tuna is another excellent source of taurine.  Cod and tilapia are good sources.
  • Turkey – provides the highest taurine levels of any animal meat.  Those who like dark meat are in luck as the darker meat provides more taurine.
  • Chicken is a good source of taurine but like turkey, the darker meat has more taurine. 
  • Beef – also is rich in taurine. 
  • Dairy – only animal products are good sources of taurine.  So, enjoy real cow’s milk to get taurine and not the plant-based milks.  USDA recommends three servings of dairy from cow’s milk every day. But this can include cheese and yogurt.  For ice cream lovers, even ice cream can add some taurine to your day but in lesser amounts. 

Can exercise increase taurine levels?

Researchers looked at taurine levels before and after strenuous cycling exercise.  They found both athletes and sedentary individuals had an increase in taurine levels after exercise.  “No matter the individual, all had increased taurine levels after exercise, which suggests that some of the health benefits of exercise may come from an increase in taurine,” says Yadav, a researcher.  The article didn’t say, but would walking also increase taurine levels? 

What about dogs and cats? 

  •           Cats:  Unlike adults, cats cannot make taurine and must get it from the food they eat.  If cats do not get enough taurine, a deficiency “can lead to vision loss, poor growth, and development of heart problems”. 
  • Dogs:  Dogs can make taurine but some breeds don’t make enough and may need to get some taurine in their foods.  See:  Taurine for Dogs:  Do Dogs Need Taurine Supplements? 

Conclusion:  How about you?  Are you getting enough taurine in your diet?  I enjoy some real dairy at every meal.  I make my morning oatmeal with a cup of real cow’s milk.  I like yogurt at lunch and dinner I enjoy a glass of real cow’s milk with my meal.  I am not a vegetarian and enjoy beef, turkey, chicken and seafood.  Adding in some exercise is another way to boost those taurine levels.  Enjoy an ice cream cone and know that you are getting some taurine. 

Sources:  Can Taurine Slow Aging?  , How can you add some high-quality protein foods to your day? , babies , researchers , taurine , line , notes , people , Food , ice cream ,  Researchers , deficiency , Taurine for Dogs:  Do Dogs Need Taurine Supplements?   Image Sources:  Foods rich in taurine , benefits of taurine , Taurine


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