6 Food Types Rich in Amino Acids

Foods that contain amino acids are the building blocks of protein. Amino acids are responsible for rebuilding, repairing, and strengthening.

Great sources of amino acids

Your brain, your enzymes, your cells, and your tissues all get protection and nourishment from amino acids. Out of the 20 amino acids, 9 (Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine) are essential to source from food-based products because the body isn’t able to produce them. Essential amino acids are best sourced from animal based foods, while a plant based food contains a low amount of amino acids.

What advantages do amino acids give?

Amino acids comprise critical to virtually every aspect of the human function and in fact nearly 75% of the human body. A key element of amino acid relates to its ability to help with muscle building. Body building supplements often list amino acids as a popular ingredient. But, amino acid can help in a variety of areas, including problems related to fibromyalgia (chronic widespread pain) and depression.

Why not store amino acids

Amino acids can’t be stored in the body and will soon start to deteriorate. Any excess protein or starch in the body will be stored as fat and used at a later time. Amino acids aren’t stored in the body, but are easily replaced as needed. Essential amino acids are sourced by eating the right types of food, including:

1 – Dairy foods

A high percentage of the daily recommended amino acids are easily sourced from dairy foods. Great sources include non-fat and low fat dairy products which offer the highest concentration of protein per calorie and per gram. A low-fat slice (1-ounce) of Swiss cheese includes 8 grams of protein, while a similar sized slice of non-fat mozzarella offers 9 grams. Also, a single cup of plain yogurt offers 14.5 grams.

2 – Fruits

Fruits rich in amino acids include:

  • Plums
  • Raspberries
  • Papaya
  • Grapes
  • Pineapple
  • Apples
  • Oranges
  • Melons
  • Pomegranates

Certain food garnishes like almonds, ginger, garlic, and mint can offer a further source of food with a high concentration of amino acids.

3 – Lean Meat

A 3-ounce serving of lean beef is a great source of protein and includes about 32 grams. Other meats like pork sirloin roast and ham has nearly 26 grams of protein for a similar size serving. Also, pork chops include 22 grams of protein. Avoid the fatty cuts of meat as they include less protein per gram.

4 – Plant-Based

Soy and quinoa products are great options for providing the essential amino acids. Soybeans (1 cup) contain 28 grams of protein, a serving of tofu (3-ounce) includes 6.2 grams of protein, and quinoa (1 cup) includes 8.3 grams of protein. Nuts and beans aren’t reported to include all the amino acids, but include a reliable amount of protein. Seeds and nuts (per ounce) include about 4-9 grams of protein, while beans have 15-17 grams (per cup) of protein.

5 – Seafood and poultry

In addition to red meat there are other great fixes to get the regular intake of amino and protein. A turkey or chicken breast serving at 3-ounces can give 27 grams of protein, while a similar sized serving of salmon, tuna, or halibut contains nearly 23 grams. Other good sources, but slightly lower in protein include perch, flounder, sole, cod, and tilapia.

6 – Vegetables

Great vegetable sources of non-essential and essential amino acids include:

  • Cucumbers
  • Beetroots
  • Onions
  • Radishes
  • Cabbage
  • Carrots
  • Lettuce
  • Turnips
  • Spinach

Amino acid supplements

Dietary sources aren’t always able to offer the body the desired intake of amino acids. Amino acid supplements are popular with performance athletes because they help the body recover after a session of high-intensity exercise. In addition to recovery, these supplements can also aid in increasing performance and strength. Amino acid supplements help to boost the performance by including 8 of the essential amino acids to ensure re-building and recovery is achieved at the optimal level.

Each of the 20 amino acid can play a beneficial role in improving the health and bodily functions. Also, most of the amino acids are quite easy to include in a well-balance diet consisting of everyday foods. Nonessential amino acids are equally as important as the other type despite the name.

Speak Your Mind