Essential amino acids, like Phenylalanine, are extremely important for children, because deficiency of those can hamper their growth and development. Consumption of Phenylalanine Rich Foods is necessary to maintain normal protein, brain chemicals (L-dopa, epinephrine, and norepinephrine), and thyroid hormone production. But, consumption of the same foods is prohibited in children who suffer from a genetic abnormality called Phenylketouria (PKU), if the restriction is not adhered to it can cause irreversible mental retardation. Conversely, deficiency may cause confusion, lack of energy, depression, decreased alertness, memory problems, and lack of appetite.

The Recommended Dietary Allowances (RDA) of Phenylalanine for infants and children are 41mg and 22 mg per Kilogram body weight respectively.

Food Sources of Phenylalanine

Protein rich foods like beef, poultry, pork, fish, milk, yogurt, eggs, cheese, soy products, and certain nuts and seeds contain appreciable amounts of phenylalanine. Artificial sweetener aspartame also contains high amount of the amino acid.

Top 10 Phenylalanine Rich Foods

1. Fish: Fish, especially catfish, salmon, and trout can add 3000 to 4500 mg of phenylalanine per pound to your diet.

2. Seafood: Mollusks are also equally good sources of phenylalanine as fish, and provide almost equivalent amount of the nutrient.

3. Poultry: Chicken and turkey are phenylalanine rich sources. Poultry can give you 2000 – 4500 mg of the amino acid per pound.

4. Meat: Beef, pork, game meat, lamb, and veal are excellent sources of phenylalanine. The can provide anywhere between 1000 to 4500 mg/pound.

5. Cottage Cheese: Dry cottage cheese contains 2300 mg of phenylalanine per cup, and the creamed product contains 1647mg/cup.

6. Roasted Peanuts: Roasted peanuts without skin contain 3500 mg of phenylalanine per cup.

7. Sesame Seeds: Sesame is a phenylalanine rich food (3000 mg/cup), and can be incorporated in many recipes.

8. Lentils: Whole dry lentils are an excellent source of phenylalanine for vegans, and can give you around 2500mg of the amino acid per cup.

9. Soybean: Soy and soy products like protein isolates, tofu, etc are good sources of phenylalanine (2000mg/100g)

10. Nuts: All nuts can act as phenylalanine sources, but almonds are the best source of the amino acid.

As children suffering from PKU cannot be given Phenylalanine, they must be given tyrosine (a non essential amino acid) in adequate quantities to meet their amino acid metabolic demands.

Note: Children, especially ones under 2 yrs are prone to food intolerance and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergies avoid the any food that contains that particular allergen completely.

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