What are Amino Acids?
There are 20 different amino acids that can form proteins in our bodies but only 9 are considered essential, which means that we must get them from food. In this article, we examine these 9 essential amino acids, their functions, and how we can best acquire them. Amino acids are organic compounds that contain a central carbon atom bonded to an amino group, a carboxyl group, a hydrogen atom, and a unique side chain. They are crucial in the synthesis of muscle growth and prevention of muscle catabolism as well as mental health. They are the building blocks of proteins, and can be synthesized in the body through various pathways. They can be categorized into 2 main types: essential amino acids and non-essential amino acids. Amino acids are important in the regeneration of tissue, forming hair, bones, including for the synthesis of hormones, enzymes, and neurotransmitters. Understanding the sources of essential amino acids is crucial for things such as medicine, food, and cosmetics.
What are Essential Amino Acids?
Essential Amino Acids, or EAAs for short, are a combination of 9 different essential amino acids. Amino acids are often called the building blocks of life. These amino acids, we need to derive them from the foods we eat, since the human body is unable to make them.
The 9 Essential Amino Acids are:
Histidine plays a critical role in various bodily functions, including the production of histamine, a neurotransmitter involved in immune responses, digestion, and sleep regulation. Since histidine is considered an essential amino acid, it must be obtained from dietary sources.
➢ Tuna, salmon, mackerel, and sardines.
➢ A2 Milk, cheese (especially cottage cheese).
➢ Whole eggs are good sources of histidine.
➢ Chickpeas and Black beans.
➢ Almonds.
➢ Spirulina, a blue-green algae is a complete protein source and histidine.
➢ Aged cheeses like cheddar and parmesan are good sources.
➢ Shellfish to include shrimp and crab.
Leucine is a branched-chain amino acid (BCAA) that plays a key role in protein synthesis, muscle repair, and overall muscle health. Foods that are particularly high in leucine:
▪ Tuna and salmon offers healthy fats along with leucine.
▪ Whole eggs are a great source.
▪ Cottage cheese, A2 whole and skim milk.
▪ Hard cheeses like parmesan and cheddar.
▪ Tempeh.
▪ Chickpeas provide protein and leucine.
▪ Almonds are a good source of healthy fats and leucine.
▪ Hemp Seeds.
Isoleucine is a branched-chain amino acid, playing a crucial role in muscle metabolism, immune function, and energy production. Here are foods that are particularly high in isoleucine:
❖ Tuna and salmon.
❖ Whole eggs are a complete protein source, offering isoleucine.
❖ Dairy Products to include cottage cheese, A2 whole and skim milk.
❖ Hard cheeses like parmesan and cheddar.
❖ Fermented products like tempeh.
❖ Chickpeas.
❖ Almonds serve as a healthy source of fats and isoleucine.
Lysine plays a critical role in protein synthesis, hormone production, and calcium absorption. Here are foods that are particularly high in lysine:
➢ Tuna, salmon, and cod.
➢ Dairy Products like cottage cheese, A2 whole milk, skim milk, hard cheeses like parmesan and cheddar.
➢ Whole eggs, chickpeas, and black beans.
➢ Hemp Seeds contain a variety of essential amino acids, including lysine.
➢ Potatoes, while not a high-protein food, they contain some lysine.
➢ Leafy green provides small amounts of lysine along with many other nutrients.
Methionine plays a crucial role in many bodily functions, including protein synthesis, metabolism, and the production of important molecules like cysteine and taurine. Foods that are particularly high in methionine:
✓ Tuna, salmon, and cod.
✓ Dairy product like cottage cheese, A2 whole milk, skim milk and hard cheeses, such as parmesan and cheddar.
✓ Chickpeas and Brazil Nuts.
✓ Spirulina is a great methionine source.
Threonine plays a crucial role in protein synthesis, immune function, and the production of various hormones and neurotransmitters. Foods that are particularly high in threonine:
• Fish: Tuna, salmon, and cod.
• Dairy Product like cottage cheese, A2 whole milk, and skim milk. Also, hard cheeses like parmesan and cheddar are rich in threonine.
• Whole eggs are a complete protein source and provide threonine.
• Chickpeas and tempeh.
• Hemp Seeds.
Valine is a branched-chain amino acid (BCAA) that plays a vital role in muscle metabolism, tissue repair, and energy production. Foods that are particularly high in valine:
1. Fish like tuna, salmon, and cod.
2. Dairy Product to include cottage cheese, A2 whole milk, skim milk, hard cheeses like parmesan and cheddar.
3. Whole eggs are a complete protein source and provides valine.
4. Chickpeas and tempeh.
5. Almonds provide healthy fats and valine.
Tryptophan serves as a precursor to serotonin, which is often referred to as the "feel-good" neurotransmitter. Here are foods that are good sources of tryptophan:
❖ Various types of fish, including salmon and tuna, are good sources and provide beneficial omega-3 fatty acids.
❖ Eggs, particularly the whites.
❖ Dairy Products: A2 Milk, yogurt, and cheeses.
❖ Almonds, and walnuts are excellent sources.
❖ Bananas are a good source of tryptophan.
❖ Dark chocolate contains small amounts of tryptophan and can also enhance mood due to its other compounds.
❖ Pineapple contains bromelain, which may aid in the absorption of tryptophan and has mood-enhancing properties.
❖ Chickpeas are excellent sources.
❖ Cheese, particularly varieties like cheddar and mozzarella.
Phenylalanine is a crucial for various bodily functions, including the production of neurotransmitters. Here are foods that are good sources of phenylalanine:
• Salmon, tuna, and other fish.
• Shellfish like shrimp and crab also contain this amino acid.
• Whole eggs offer a good amount of this amino acid.
• A2 Milk, cheese, and yogurt.
• Chickpeas, and black beans.
• Almonds, and walnuts are good options.
• Spirulina.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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