When you digest proteins, your body is left with amino acids, which help break down food, repair body tissue, and perform many other functions, according to MedlinePlus. One amino acid called D-aspartic acid helps every cell in your body work properly, supporting healthy hormone production and nervous system function, according to MedlinePlus.
There’s no recommended daily allowance (RDA) of D-aspartic acid, as your body makes it even if you don’t get enough of it from the food you eat. But a handful of healthy foods do serve as great sources of this amino acid.
1. Beef
Beef steak is high in D-aspartic acid. A cooked 3-ounce (oz) serving containing 2,809 milligrams (mg), according to MyFoodData. Because meat is an excellent source of protein and thus amino acids, it tends to be a good source of aspartic acid as well.
And if you’re looking for foods that have all nine essential amino acids, you can count meat as a good place to start. Animal-based proteins provide all the essential amino acids you need, according to The Ohio State University.
Other types of meat, including pork and lamb, are also good sources of aspartic acid, according to MyFoodData. Although there are health benefits of eating red meat, do so in moderation. Limit yourself to one to two servings (6 oz or less) per week, according to Cleveland Clinic.
2. Chicken Breast
Like red meat, poultry such as chicken breast is a good source of D-aspartic acid. A 3-oz serving contains 2,563 mg, according to MyFoodData. Chicken also provides 27.3 grams (g) of protein with just 0.9 g of saturated fat, making it a healthy, amino acid–rich food.
Other types of poultry are also helpful sources of this amino acid. Turkey breast provides 1,833 mg per 3-oz serving, while an equal amount of duck meat contains 1,955 mg, according to MyFoodData.
3. Nectarines
When it comes to fruit, nectarines are a great way to get D-aspartic acid. They contain around 886 mg per fruit, according to MyFoodData. Fruits have additional all-around benefits for your health: Eating two servings of fruit per day is linked with longevity, according to the American College of Cardiology.
Other helpful fruit sources of aspartic acid include apricots, bananas, cherries, peaches, and plums, according to MyFoodData.
4. Oysters
Raw oysters are a great source of D-aspartic acid, with 775 mg per 3 oz, according to MyFoodData. They’re also an excellent source of vitamins and minerals such as vitamin B12 (providing 567 percent of the RDA) and zinc (providing 128 percent of the RDA).
Vitamin B12 keeps your blood and nerve cells healthy, and helps create DNA, according to the National Institutes of Health Office of Dietary Supplements (ODS). Zinc helps your immune system fight off viruses and bacteria in addition to supporting DNA production, according to the ODS.
5. Eggs
One hard-boiled egg contains 632 mg of D-aspartic acid, according to MyFoodData. A single egg also provides 6.3 g of protein and 23 percent of the RDA for vitamin B12.
Most experts agree that eating eggs in low or moderate amounts is safe for most people, providing nutrients that may help lower heart disease risk, according to the Harvard T.H. Chan School of Public Health.
6. Asparagus
One half-cup of cooked asparagus offers 500 mg of D-aspartic acid, as well as 1.8 g of heart-healthy fiber and only 20 calories, according to MyFoodData. This fiber-rich vegetable is a particularly great option if you’re looking for foods with D-aspartic acid to eat as part of a plant-based diet. Adults should aim to eat 25 to 38 g of dietary fiber each day, according to UCSF Health.
7. Avocados
Avocado is another fruit source of D-aspartic acid worth mentioning, because a single avocado contains 474 mg, according to MyFoodData. An avocado also offers 19.6 g of monounsaturated fat and 3.6 g of polyunsaturated fat, which support healthy cholesterol levels and help reduce inflammation in the body, according to Harvard T.H. Chan School of Public Health.
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