By Praveen & Maheek Nair
Amino acids are organic compounds that combine to form proteins. They are the building blocks of life. When proteins are digested or broken down, amino acids are left. They’re needed for vital processes like the building of proteins and synthesis of hormones and neurotransmitters.
Some may also be taken in supplement form for a natural way to boost athletic performance or improve mood.
Amino Acids vs. Body
The human body uses amino acids to make proteins to help the body:
- Break down food
- Grow
- Repair body tissue
- Perform many other body functions
Amino acids can also be used as a source of energy by the body.
Amino acids are classified into three groups:
- Essential amino acids (EAA)
- Nonessential amino acids
- Conditional amino acids
ESSENTIAL AMINO ACIDS
Essential amino acids cannot be made by the body. As a result, they must come from food.
The 9 essential amino acids are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine.
NONESSENTIAL AMINO ACIDS
Nonessential means that our bodies produce an amino acid, even if we do not get it from the food we eat. Nonessential amino acids include: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.
CONDITIONAL AMINO ACIDS
Conditional amino acids are usually not essential, except in times of illness and stress. Conditional amino acids include: arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine. You do not need to eat essential and nonessential amino acids at every meal, but getting a balance of them over the whole day is important. A diet based on a single plant item will not be adequate, but we no longer worry about pairing proteins (such as beans with rice) at a single meal. Instead, we look at the adequacy of the diet overall throughout the day.
Foods that contain all nine essential amino acids are referred to as complete proteins.
Complete Protein Food Sources:
- Meat
- Seafood
- Poultry
- Eggs
- Dairy Products
Soy, quinoa and buckwheat are plant-based foods that contain all nine EAA, making them complete protein sources.
Other plant-based sources of protein like beans and nuts are considered incomplete, as they lack one or more of the EAA.
However, if you’re following a plant-based diet, you can still ensure proper intake of all essential amino acids as long as you eat a variety of plant proteins each day.
For example, choosing a variety of complete proteins such as beans, nuts, seeds, whole grains and vegetables can ensure that your essential amino acid needs are met.