Amino acids are known as substances that make up protein and play an important role in the body.
This time, we will look at amino acids in food, which foods are rich in amino acids and what is their role in human health? We will know what are the best sources of amino acids whether from vegetarians or vegans. By knowing the source of amino acids, we know what to eat in order to meet these substances in our bodies.
What are Amino Acids?
Amino acids have great benefits in helping the function of our organs. These are groups of molecules as well as organic compounds that then combine to form proteins. This is where protein comes from.
Amino acids not only function as protein builders, but also as hormone producers and send signals to every nerve, muscle and gland.
Amino acids are divided into three types:
- Essential amino acids
- Non-essential amino acids
- and conditional amino acids.
Altogether there are 20 kinds of amino acids. Nine (9) of them are essential amino acids and these must be present in our daily diet. So, we must know what foods are sources of essential essential amino acids because essential amino acids cannot be produced by the body, we must get them from food.
Unlike the case with non-essential amino acids. The other 11 types are non-essential amino acids, also essential for the body but they can be produced by the body.
What are the Essential Amino Acids?
These 9 essential amino acids that must be obtained from food are:
Lysine plays a role in building bones and building muscle, so we must get this type of amino acid to maintain our overall health.
In addition, lysine is also useful for tissue formation, recovering injuries, controlling hormones, enzymes and antibodies.
It is an essential amino acid that is useful for growth, tissue repair and is beneficial in tissue repair.
The body processes histidine into histamine and this is quite important role for immune health, digestion and sexual health.
Its benefits are to repair hair and teeth, it contains collagen and is very good for skin health, and helps the health of tooth enamel.
Another form of the essential amino acid is called Methionine. It plays an important role in maintaining healthy skin, and healthy hair.
In addition, the benefits of this amino acid is to maintain the health of your nails.
(See also: 30+ Foods That Start With K)
While Valine is an essential amino acid that benefits mental health, as well as muscle coordination.
Typically, it is used as a supplement for muscle growth, energy replacement and tissue repair. So, the role of essential amino acids is very important and our bodies do not produce them, but we must consume certain foods that are rich in essential amino acids.
There is also what is called Isoleucine. Isoleucine is an amino acid that is beneficial in wound healing and also supports immunity. It also regulates blood sugar and hormone production.
Leucine has almost the same benefits as isoleucine, they regulate blood sugar levels, repair muscles, bones and growth.
Phenylalanine is an amino acid substance that works by using other amino acids in the formation of proteins and enzymes.
The human body converts phenylalanine into tyrosine, this is very important for the functioning of the human brain.
There is also what is called Tryptophan. This is an essential amino acid for babies to grow properly and optimally. It is also referred to as a precursor to serotonin and melatonin.
What is serotonin? Serotonin is a neurotransmitter whose function is to regulate appetite. So, one way on how to increase appetite includes consuming foods rich in essential amino acids. In addition, serotonin is also useful for regulating mood, sleep, and pain. Beside serotonin, melatonin also has benefits in regulating sleep.
How to get all the essential amino acids?
Our bodies do not produce essential amino acids, and the only way to get them is by consuming foods rich in essential amino acids.
So, how can we get the essential amino acids, whether with one meal or one type of food we can get up to 9 types of essential amino acids?
So, vegetarians or vegans can get this type of amino acid in a variety of foods that they eat at any time. So not get it in one meal, but in the various types of food that we eat all the time.
Best Essential Amino Acid Foods
Here we see what foods contain 9 essential amino acids. Hope it is useful!
Food sources, including:
Those on a vegan or vegetarian diet can get these nutrients from foods such as:
Source of Each Essential Amino Acid Foods
What are the essential amino acids that you can get in every food you eat every day? Or in what foods are each of these essential amino acids found? let’s see the following review.
- Lysine, found in foods such as: meat, soy, eggs, black beans, pumpkin seeds and quinoa.
- Histidine is found in foods such as poultry, meat, nuts, fish, whole grains and seeds.
- Threonine is found in foods such as cottage cheese and wheat germ.
- Methionine is found in foods such as: eggs, grains, seeds and nuts.
- Valine is found in foods such as: Soy, peanuts, cheese, mushrooms, vegetables and whole grains.
- Isoleucine is found in foods such as poultry, meat, eggs, cheese, nuts, seeds and lentils.
- Leucine is found in foods such as: dairy, soy, legumes and beans.
- Phenylalanine is found in foods such as: dairy, poultry, soy, meat, fish, nuts and beans.
- Tryptophan is found in foods with the highest protein content, including wheat germ, chicken, turkey and cottage cheese.
What Vegetables have Amino Acids?
What about vegetables, do any vegetables contain essential amino acids? Of course there are many types. It is found in broccoli, cauliflower, all types of carrots, and in 4 types of sweet corn.
What are non-essential amino acids
After we know the different types of essential amino acids, now we learn about what foods contain non-essential amino acids, and what are the side effects if you take too much.
Non-essential means amino acids that can be produced directly by the body, although they are also found in certain foods. So, it can be said that non-essential amino acids are something that we don’t need to get from food. The types of non-essential amino acids are:
- Aspartic acid
- Glutamic acid
Is it safe for everyone?
Amino acids are essential for muscle growth and body strength. To be able to get amino acids or to find out what type of amino acid you need, talk to a health professional.
So, you can ask for his advice, whether you should eat certain foods or certain supplements.
Any sides effects of eating amino acid foods?
All foods that contain amino acids are safe for our bodies as long as they are not consumed in excess.
However, if you are allergic to any of the foods listed below, of course you should consider other ways to get a supply of essential amino acids.
Well, if these foods cause allergies, of course you have to look for other sources that contain amino acids such as supplements so that you can meet your daily needs or the amount needed by the body every day.
How many amino acids should we get every day?
As noted above, you should get 11 non-essential amino acids every day in the mix of various foods you eat. It doesn’t have to be from one type of food, but it can be from a variety of foods that you eat throughout the day.
Amino acid facts
Amino acids are quite important for a healthy body, they support muscle growth, and you must eat a balanced diet to get more varied nutrients.
You should eat a diet rich in protein to ensure that you can meet your daily requirement of essential amino acids.
Indeed, amino acid deficiency is rare, so if you want to take supplements or other foods for amino acid needs, then consult a nutritionist first.