The 9 essential amino acids and how to make sure you include them in your diet
Amino acids are the building blocks of protein and are necessary to build and repair all tissues of the body. In fact, protein is so necessary to life that it’s required for almost every single biological process. It’s a fundamental component of our muscles, including the heart muscle and the brain. Amino acids aid in wound healing, hormone and energy production, immune function, muscle growth and more.
Although hundreds of amino acids exist in nature, only twenty are necessary for human function. These are called alpha-amino acids. Out of these twenty, eleven are non-essential and nine are essential. The eleven non-essential amino acids are basically compounds that the body naturally produces and therefore they are counted as non essential. The nine essential amino acids are compounds that must be obtained through our diet. (1)
However, it is important to note that even though the eleven non-essential amino acids are naturally produced by our body, there are times when we may lack them, such as during illness and disease.
Today we are going to look at the nine essential amino acids and uncover what they do; plus which foods we can incorporate that are rich in them to benefit our overall health and wellbeing.
The nine essential amino acids are:
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Functions of the essential amino acids and good food sources containing them
Histidine
Histidine is a precursor for histamine, a critical ingredient in allergic reactions that plays a role in the inflammatory process; an important component of the immune response necessary for proper immune function. But histidine is also involved in repair and maintenance of the body’s pH and synthesis of the protein in red blood cells that transports oxygen. Apart from that, histidine protects tissues from damage by radiation and heavy metals. (2)
Good sources of histidine include:
Meat
Poultry
Fish
Eggs
Buckwheat
Dairy products
Legumes
Nuts
Seeds
Bananas
Citrus fruits
Isoleucine
Like histidine, isoleucine is a vital component of oxygen transport in red blood cells. Furthermore, isoleucine also assists in blood clotting and wound healing. It is found in its highest concentrations in muscle tissue; helping to regulate both energy and blood sugar levels, aid in muscle repair, as well as assisting the body in recovering from strenuous exercise.
Good food sources of isoleucine include:
Meat
Poultry
Fish
Eggs
Tofu
Dairy products
Legumes
Kamut
Leucine
Leucine is the most abundant essential amino acid in muscle; it promotes muscle growth and repair by assisting in protein synthesis. Like isoleucine, leucine contributes to both muscle recovery and energy production within muscle tissue, where it actually increases the number of energy centres of the cells.
Leucine promotes the growth and repair of bone tissue, it also stimulates growth hormone production and insulin secretion, and speeds up wound healing. (3)
Good dietary protein sources of leucine include:
Meat
Poultry
Fish
Eggs
Tofu
Dairy products
Lentils
Pumpkin seeds
Hemp seeds
Lysine
Lysine is needed to ensure correct intestinal absorption of calcium. It also helps the immune system in producing antibodies and helps defend the body against viruses. Lysine is required for tissue repair and the building of collagen; necessary for the creation of a number of different types of connective tissue, including joint cartilage, skin, and tendons.
Good food sources of lysine include:
Meat
Poultry
Sardines
Mature cheese
Tofu
Fenugreek
Buckwheat
Quinoa
Legumes
Methionine
Methionine is a sulphur containing amino acid that occupies a unique position among the essential amino acids because it kickstarts the synthesis process. In addition, methionine helps strengthen joints and its anti-inflammatory, antioxidant and analgesic properties have been shown to help ease arthritis symptoms. Methionine is essential for the absorption and bioavailability of the minerals selenium and zinc. Moreover, it aids in the detoxification and excretion of chemicals such as lead and mercury whilst also helping the liver metabolise fats.
Good food sources of methionine include:
Meat
Poultry
Fish
Eggs
Dairy products
Brazil nuts
Sesame seeds
Broccoli
Quinoa
Phenylalanine
Phenylalanine’s most important role is as the precursor of the amino acid tyrosine; which itself is then converted into thyroid hormones as well as a number of brain chemicals that affect mood, focus, and other facets of cognitive function. Some of these important chemicals include dopamine, epinephrine, and norepinephrine.
Good dietary sources of phenylalanine are:
Meat
Poultry
Fish
Eggs
Mature cheese
Roasted soybeans
Pinto beans
Kamut
Pumpkin seeds
Sweet potatoes
Threonine
Threonine supports the cardiovascular, immune, and central nervous systems and is a precursor of both serine and glycine, required for the creation of muscle tissue, collagen, and elastin. Threonine also helps build strong bones and tooth enamel.
Good dietary sources of threonine are:
Meat
Poultry
Salmon
Cheese
Watercress
Pumpkin seeds
Tryptophan
Tryptophan is also a precursor of niacin as well as the inhibitory neurotransmitter serotonin. Serotonin is often referred to as the joy chemical due to its role in regulating mood and promoting self-esteem. However, about 90% of serotonin is actually produced in the digestive tract, where low levels have been linked to irritable bowel syndrome (IBS). Serotonin also plays a part in cardiovascular disease, osteoporosis, plus physiological and cognitive functions such as memory and learning. (4)
Good sources of tryptophan in the diet are:
Meat
Poultry
Dark Chocolate
Eggs
Legumes
Cheddar cheese
Oatmeal
Valine
Valine, is necessary for tissue repair, muscle metabolism and blood sugar control. It assists in supporting the immune and central nervous systems. Moreover, valine helps regulate the body’s nitrogen balance, which is an important indicator of overall health.
Some of the best dietary sources of valine are:
Meat
Poultry
Fish
Soybeans
Legumes
Whole grains
Kiwifruit
I hope you enjoyed learning more about the essential amino acids and the good food sources rich in them. Make sure to incorporate plenty of them into your diet to ensure you stay nutritionally balanced.
Happy sojourning!
References
Disclaimer
The information contained in this ARTICLE is for interest and educational purposes only, and is in no way a prescription or substitute for professional/medical help. We assume no responsibility for the way you choose to implement this information. Be sure to consult your medical healthcare provider(s) before making any health changes or decisions.