List of Amino Acids:
1. – Isoleucine: found in fish, eggs, seaweed, turkey, chicken, cheese, and lamb; needs Biotin as well as leucine; affects muscle maintenance and protein synthesis
2. – Leucine: found in soybeans, beef, peanuts, salami, pork, fish, wheat germ, almonds and chicken. Found in other foods as well in lesser amounts; used in your liver and tissues; used in sports supplements because it helps to slow degradation of muscle tissue yet acts as a catalyst for muscle growth. As the video shows leucine is an important amino acid for bodybuilders.
3. – Lysine: good sources found in protein rich foods like soy and red meats. Other sources include lamb, pork, chicken, eggs, and some cheeses and fish.
4. – Methionine: This amino acid contains sulfur. Eggs, fish, meat, some seeds and nuts and some fortified cereals are great food sources. Studies are showing its usefulness in extending lifespan and in reducing the risk of some cancers. Used as an ingredient in some pet foods. It also helps to control levels of fat in your liver and within your arteries. Being deficient in this amino acid can be a danger for vegetarians who do not get enough from meat sources.
5. – Phenylalanine: found naturally in breast milk and used in products sold as supplements to treat depression and pain. Some people have a genetic disorder called PKU or phenylketonuria and need to monitor their intake of protein so that phenylalanine doesn’t build up in their bodies.
6. – Threonine: can be found in cottage cheese, chicken, fish, meats, sesame seeds and lentils.
7. – Tryptophan: as it is a main component in most protein based foods, tryptophan is found in many foods. Chocolate, eggs, fish, oats, dairy products, meats, seeds, and peanuts are all excellent food sources. May be helpful for epilepsy and depression. Like warm milk to help you get a good nights sleep, eat a banana before bed. Not only are bananas a great source of tryptophan but melatonin as well. Melatonin is well known as the “sleep hormone“. A deficiency in tryptophan can trigger symptoms such as insomnia, depression, unexplained weight gain or weight loss and increased food cravings.
8. – Valine: food sources include cottage cheese, fish, poultry, peanuts and some seeds as well as lentils. Named after the valerian plant, valine is used in treating sickle-cell disease
9. – Histidine: was thought to only be essential to small infants, but studies are showing that adults need this amino acid also. Studies have also showed a marked reduction in the levels of zinc within rats by supplementing with histadine, so caution is warranted here.
There are also other amino acids that are essential only under certain circumstances as when a certain population can’t get it in their diets or their bodies are unable to synthesize it.
Because our bodies need all these essential amino acids in the right amounts, it needs to be emphasized that balance is the key when eating foods. Too much or too little of the right amount of protein ingested can have consequences on the body if it is unable to have the amino acids it needs.
This is why consumption of foods that contain complete protein is the best way to get all the amino acids your body needs for full health. A good example of complete protein is raw milk. Not only does raw milk supply all your need amino acids, it also contains vitamins A,D and E.
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