Brenda Khan
Amino acids are the building blocks of proteins, which are used by all living things. They are essential for many important functions in the body, such as making hormones, building muscle, and repairing tissue. While your body can produce some amino acids, there are nine essential amino acids that must be obtained from your diet. These essential amino acids can be found in a variety of foods, including animal proteins such as meat, poultry, and eggs, as well as plant-based sources like nuts, beans, and soy products. A balanced diet that includes a variety of these foods can help ensure you're getting all the essential amino acids your body needs.
Amino Acids That Come From Your Diet
| Characteristics | Values |
|---|---|
| Number of amino acids required for the body to function properly | 20 |
| Number of amino acids the body can make on its own | 11 |
| Number of essential amino acids that must be consumed through food | 9 |
| Essential amino acids | Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine |
| Non-essential amino acids | Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Proline, Serine, Tyrosine |
| Conditionally essential amino acids | Arginine, Cysteine, Glutamine, Tyrosine, Glycine, Proline, Serine |
| Complete proteins (foods containing all 9 essential amino acids) | Meat, Poultry, Fish, Eggs, Dairy, Soy, Quinoa, Buckwheat |
| Incomplete proteins (foods containing some but not all essential amino acids) | Nuts, Seeds, Beans, Some Grains, Cottage Cheese, Mushrooms, Legumes, Brown Rice, Chia Seeds, Green Peas, Oats |
| Plant-based proteins that ensure essential amino acid needs are met | Beans, Nuts, Seeds, Whole Grains, Vegetables |
| Amino acids used to make brain chemicals | Tryptophan, Phenylalanine |
| Brain chemicals made from amino acids | Dopamine, Serotonin |
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What You'll Learn
- Animal proteins such as meat, eggs, and poultry are the best sources of essential amino acids
- Plant-based proteins such as beans, nuts, seeds, and vegetables also contain essential amino acids
- Essential amino acids are necessary to make important brain chemicals such as serotonin and dopamine
- A deficiency in essential amino acids can negatively affect your nervous, reproductive, immune, and digestive systems
- You can get enough essential amino acids by eating a diet rich in protein from both plant and animal sources
Animal proteins such as meat, eggs, and poultry are the best sources of essential amino acids
Animal proteins are the most easily absorbed and used by your body. Foods that contain all nine essential amino acids are called complete proteins, and include meat, poultry, fish, eggs, dairy, soy, quinoa, and buckwheat. Meat, eggs, and poultry are therefore excellent sources of complete proteins. For example, a 174-gram piece of braised chicken breast provides 55.9 grams of complete protein.
However, it is important to note that there are also plant-based sources of complete proteins, such as soybeans, edamame, and tofu. These are good alternatives for those who follow a plant-based diet. By choosing a variety of plant-based proteins, such as beans, nuts, seeds, whole grains, and vegetables, it is possible to ensure adequate intake of all nine essential amino acids while excluding animal products.
That being said, animal proteins remain the best sources of essential amino acids. In addition to being complete proteins, they are also high-quality protein sources. According to the USDA, foods of animal origin contribute approximately 65% of protein in their surveys, with 48% derived from meat, fish, and poultry, 17% from dairy products, and 4% from eggs.
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Plant-based proteins such as beans, nuts, seeds, and vegetables also contain essential amino acids
Amino acids are the molecules that your body needs to make protein. They are the building blocks of protein, and you need 20 of them to help your body function properly. Your body can make 11 of these amino acids, but it cannot produce the remaining nine, known as essential amino acids, so you have to obtain them from your diet.
While animal proteins such as meat, eggs, and dairy are considered "complete" protein sources, providing all nine essential amino acids, plant-based proteins such as beans, nuts, seeds, and vegetables also contain essential amino acids. For instance, soy products like edamame and tofu are "complete" protein sources, containing all nine essential amino acids. Other plant-based proteins, such as beans, nuts, seeds, and grains, are considered "incomplete" proteins as they contain some but not all of the essential amino acids. However, by consuming a variety of plant-based proteins, one can ensure they meet their essential amino acid needs. For example, the classic combination of rice and beans provides all nine essential amino acids, with rice being high in methionine but low in lysine, and beans being low in methionine but high in lysine. Similarly, pairing hummus, which is made from chickpeas, with pita bread provides all nine essential amino acids, as the wheat in pita bread is low in lysine but chickpeas are high in it.
Additionally, quinoa, a gluten-free ancient grain, is a plant-based complete protein source. It can be used in various recipes as a substitute for rice or made into a creamy breakfast porridge by simmering it in plant-based milk. Hemp seeds, technically a nut, are another example of a plant-based complete protein, offering 5g of protein per tablespoon. They can be easily incorporated into meals, similar to how one would use chia seeds. Spirulina, a type of blue-green algae, is also a popular supplement among vegans and vegetarians, providing a complete protein boost to smoothies, granola bars, soups, and salads.
Furthermore, certain vegetables contain notable amounts of protein and essential amino acids. For instance, a medium stalk of broccoli contains about 4g of protein, and mushrooms contain a total of 17 amino acids, including all the essential ones. Legumes, such as lentils, are also a great source of high-quality protein, with 20-45% of their protein being rich in the amino acid lysine.
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Essential amino acids are necessary to make important brain chemicals such as serotonin and dopamine
Amino acids are the building blocks of proteins. They are the molecules that all living things need to make protein, and you need 20 of them to help your body function properly. Your body can make 11 of the necessary amino acids, but it cannot produce the remaining nine, which are called essential amino acids. These must be consumed through food or supplements.
Essential amino acids are necessary to make important brain chemicals, such as serotonin and dopamine. Serotonin is a chemical that acts as a neurotransmitter in your body and is an essential regulator of mood, sleep, appetite, and behaviours. Low serotonin levels have been linked to depressed moods and sleep disturbances. Tryptophan is the rarest of the essential amino acids found in food and is the precursor to serotonin. Research has shown that taking tryptophan supplements may help reduce symptoms of depression and boost mood.
Dopamine is another important neurotransmitter that can affect your mood, sleep, and appetite. Phenylalanine is an essential amino acid that your body turns into dopamine. Tyrosine, which is not an essential amino acid as it can be synthesized by humans from phenylalanine, is another precursor to dopamine. Studies have shown that supplemental administration of tyrosine has beneficial effects on various behavioural parameters associated with resistance to stress.
You can get essential amino acids from a variety of foods, including animal proteins such as meat, poultry, fish, eggs, and dairy. Some plant-based sources of protein, such as nuts, beans, and certain grains, are considered incomplete proteins because they lack one or more of the essential amino acids. However, it is still possible to get all the essential amino acids your body needs while following a plant-based diet by eating a variety of plant proteins each day.
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A deficiency in essential amino acids can negatively affect your nervous, reproductive, immune, and digestive systems
Amino acids are organic compounds that are often referred to as the building blocks of proteins. They are essential to the body's functionality and can be obtained from certain foods. Animal proteins such as meat, eggs, and poultry are the best sources of essential amino acids. However, some plant foods like edamame, tofu, beans, nuts, seeds, whole grains, and vegetables also contain all nine essential amino acids.
Nervous System
Amino acids play a crucial role in the production of neurotransmitters, which are essential for regulating mood, sleep, and behavior. For example, tryptophan is necessary for the production of serotonin, a neurotransmitter that regulates mood, sleep, and appetite. A deficiency in tryptophan has been linked to depressed mood and sleep disturbances.
Reproductive System
Studies on female rats have shown that a deficiency in essential amino acids can disrupt reproductive functions. This is because amino acids play a role in regulating hormonal levels, which are critical for reproduction. For instance, a diet deficient in methionine, an essential amino acid, negatively impacted the fecundity of Drosophila.
Immune System
Amino acids are essential for regulating immune function. A deficiency in amino acids can weaken the immune system, making individuals more susceptible to infections and diseases. Additionally, a healthy balance of amino acids in the body helps control viruses and bacteria that can infect the stomach.
Digestive System
Amino acids are necessary for proper digestion and absorption of nutrients. When the body cannot break down and absorb nutrients effectively, it can lead to nutritional deficiencies and digestive issues. For example, a deficiency in stomach acid, which contains hydrochloric acid, can impair the digestion of protein and absorption of essential nutrients, resulting in malnutrition and bacterial overgrowth in the gut.
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You can get enough essential amino acids by eating a diet rich in protein from both plant and animal sources
Amino acids are the building blocks of proteins, which are crucial molecules for all living things. Your body needs 20 different amino acids to function correctly, and while it can make 11 of these, you must get the other nine, known as essential amino acids, from food.
Plant proteins such as nuts, seeds, beans, legumes, and grains are also high in essential amino acids, but they are often incomplete proteins, meaning they do not contain all nine. However, you can get all the essential amino acids you need from plant foods by eating a variety of them. For instance, combining complementary plant proteins such as rice and beans or hummus and pita bread will ensure you get all the essential amino acids in your diet. Research shows that vegans, on average, consume more than enough protein, and diets that rely mostly on plants for protein have been linked to a lower risk of stroke, heart disease, and early death.
Overall, you can meet your essential amino acid requirements by eating a balanced diet that includes a variety of protein sources from both plants and animals.
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Frequently asked questions
Amino acids are the molecules that all living things need to make proteins. Your body needs 20 different amino acids to function correctly.
Amino acids can be found in a variety of foods, including animal proteins such as beef, poultry, and eggs. Seafood, legumes, beans, cottage cheese, and mushrooms are also good sources of amino acids.
Essential amino acids are nine amino acids that your body cannot produce, so you must obtain them from your diet. They include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
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