Nutrition Made Simple

RICH SOURCES OF ESSENTIAL AMINO ACIDS

April 07 2021

RICH SOURCES OF ESSENTIAL AMINO ACIDS - Alvizia

RICH SOURCES OF ESSENTIAL AMINO ACIDS - Alvizia

Being health-conscious folks, it’s common to have heard of the term ‘amino acids. These are the small building blocks of proteins, a vital component in the human body. These organic compounds can together be acknowledged as the building blocks of life. When proteins undergo the digestive processes and are broken down due to enzymatic juices, what’s left behind is a cluster of amino acids. 

These could be dynamically divided into two crucial categories: essential and non-essential amino acids. Now, the names themselves suggest their use and meaning, non-essential ones aren’t that important to be obtained externally as they’re easily produced within the body. Typical examples of the same include Alanine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Arginine, etc. When mentioning essential amino acids, on the other hand, these are very important to be externally sourced for the human body as we’re not wired to be able to produce them for ourselves. Examples include Leucine, Histidine, Lysine, Methionine, etc. 

To ensure your body has an ample supply of these essential amino acids, it’s first and foremost necessary for you to be aware of the various sources that could assist you in replenishing this supply. At Alvizia Healthcare, we’ve accumulated a list of the most important and richest sources of essential amino acids so you could start making them an additive in your diet and begin your strengthening process. Having

the right amounts of these could aid with proper metabolism, tissue growth, and repair, and smooth functioning of many organs. 

 Eggs 

Dairy and Egg products consist of a major amount of amino acids and could arguably be called the highest sources of the same. Approximately 6 grams of amino acids could be sourced from an average-sized Egg. This is precisely why they say adding eggs to your breakfast could be a vital Kickstarter to your day. Among the other components, Phenylalanine and Tryptophan are the most prominent amino acids here. The former helps create Tyrosine, which in turn is involved in producing neurotransmitters like Dopamine (the body’s happy chemical). Apart from this, it also regulates Adrenaline flow, which is responsible for the body’s fight-or-flight response. The latter is involved in being a precursor to Melatonin, which regulates our circadian rhythm i.e. the body’s sleep cycle. 

 Poultry

All Chicken-lovers can rest assured because they’ve already been stocking on large amounts of essential amino acids like Leucine, Phenylalanine, Niacin, and Selenium. The former is involved in blood sugar level regulation, stimulating growth hormones, and promoting wound healing mechanisms in the body. It also helps combat severe levels of stress to muscles by leading to healing phenomena. This popular source of thin proteins can be easily blended as a part of all non-vegetarians diets and accounts for about 25-28 grams of essential amino acid content per serving. High amounts of Tryptophan are found in Turkey which produces Niacin, a component helpful for digestion, nerve function, and healthy skin. Another advantage is the production of Serotonin, a mood-regulating hormone. 

Quinoa

Famously known as one of the richest nutritional grains available in the world today, this forms a high source of Isoleucine, which aids with energy regulation, muscle metabolism, immune functions, and production of hemoglobin. Scientifically proven to be a good source of fiber, its composition includes all the nine essential amino acids, making it a king source, of and by itself. In comparison to Wheat and Rice constituents, Quinoa has high amounts of Lysine which only proves it to be a better source. This plays a role in muscle growth and repair, builds a healthy immune system, and has a function in producing Collagen, which is responsible for structuring ligaments, skin, hair, tendons, etc. 

Dairy Products

We’re all aware of Milk is a rich source of proteins. And, as mentioned before, amino acids do form a crucial part of dairy products. If we’re looking for actual statistical values, around 8-10 grams of essential amino acids could be sourced from 

Parmesan, Mozzarella, or Swiss Cheese. Another compound called Valine is also present in dairy which helps stimulate muscle growth and regeneration. It plays a major role in calming down the severities of the central nervous system. It aids a large amount in energy production, stimulating active lifestyles while maintaining physical and mental well-being. About 100 grams of Cottage Cheese can supply a total of 20% of amino acids, giving you a daily protein content to surpass by. It’s rich in Threonine and Tryptophan, which the former converts into a chemical called Glycine that produced Elastin, Collagen, and some muscular tissue. When in combination with another amino acid called Methionine, Glycine can process fatty acids and prevent liver tissue damage. 

Seafood

Indulging in quality sea fishes as a part of your occasional dietary intake could also work wonders to replenishing your average essential amino acid content. The highest amounts of these could be sourced from Prawns and Sardines, typically due to their heart-friendliness and lower fat content. Prawns are drastically low in fat components and sardines benefit your heart health tremendously. Approximately 24 grams of amino acids could be easily sourced from Cod, Tuna, Tilapia, and Salmon. Alternately, scallops are known to be rich sources of vitamin B12. Another crucial essential amino acid found in fish foods include Tryptophan, involved in Serotonin production which helps to regulate mood, sleep, pain, appetite and also works well as a natural sedative. 

Red Meat

If you’ve browsed the market, you’ll find shopkeepers associating Red Meat with enhanced amounts of proteins and they’re not wrong. An example would be Lamb meat, a rich source of omega-3, zinc, and Selenium. Commonly obtained essential amino acids include Tryptophan, Lysine, and Valine. Every 100 grams of beef generates approximately 150% of your daily intake of Lysine. 

Mushrooms

Even though it’s a surprising fact, but Mushrooms form a great source for amino acids too. Valine, the essential amino acid involved in muscle repair and regeneration, is obtained from Mushrooms. Another end-product is Tryptophan which enhances neurotransmission, leading to healthy brain activity. Scientific studies state that Mushrooms contain about 17 amino acids, inclusive of all the 9 essential ones. 

Legumes and Beans

20-40% of the proteinaceous content of Legumes and Beans are known to be rich sources of the amino acid Lysine, which works to produce a range of hormones, enzymes, and antibodies, thereby contributing to strengthening the immune system. Another way it does this is by absorbing essential minerals like zinc, calcium, and iron for immunity. Examples of typical sources of essential amino acids in the form of beans and legumes include Edamame, Garbanzo beans, Peas, Peanuts, Soybeans, Chickpeas, Kidney beans, Black beans, Lentils, etc. Another important component of Soybeans and Lentils is Methionine, acting as an antioxidant agent by preventing the body’s cells from free radical damage. It also helps rid the body of heavy metals like lead and mercury and breaks down fats, thereby reducing fatty deposits within the liver. 

Organic Supplements 

You could invest in the goodness of Nutraceutical supplements especially distributed by Alvizia Healthcare packed with premium-quality amino acids for a genuine boost in your daily lifestyle!

L-Carnitine (the naturally occurring amino acid derivative for a healthy heart and improved metabolism). 

L-Arginine (an essential amino acid supplement to improve your muscle endurance and promote energy production). 


This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

Tagged: Amino-Acids, L-Arginine, L-Carnitine, Workout-Support

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