If you are into bodybuilding, Amino Acids Foods shouldn't be an alien term for you. Thus, it's important to know about amino acids foods that can help you achieve your fitness goals.
Before we jump to the all essential amino acids foods list, let’s understand what are amino acids.
What Are Amino Acids?
Amino acids are quite well known to everyone, however, we often seek which amino acids foods are a rich source and how can we take them. It is the meek dietary knowledge that there are 9 essential amino acids that our body needs that needs to be supplied externally i.e. through foods. To familiarize you with it, the 9 essential amino acids are Leucine, Methionine, Lysine, Threnonine, Isoleucine, Tryptophan, Valine, Histidine and Phenylalanine. In total, our body requires 20 amino acids which are classified as the non-essential type because our body can produce them by itself. Amino acids foods have a strong relationship with protein.
Are There Amino Acid Foods For Vegetarians?
Yes, there are! For the crucial strength of the body, hair, skin, organs and just about everything, a protein healthy diet is beneficial in the right amounts. So amino acids foods are vitally protein rich foods and animal sources are considered the most viable for the essential acids. There are equal or as better sources of amino acids in plants as well so do not worry if you have a vegetarian palette.
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What Are The Foods Rich In Amino Acids?
Animal Sources of Amino Acids
- Poultry: If you love chicken then your amino acid intake is sorted. Chicken takes the front seat with niacin and selenium and is a source of thin protein. Turkey ranks the same as a rich source of amino acids. With turkey and/or chicken it can count up to 25-28 grams of protein for a healthy serving.
- Red Meat: Amino acids rich foods are commonly associated with red meat and red meat products. It is also considered the highest source of amino acids vis-à-vis protein. Lamb too has selenium and is also rich in omega-3 and zinc making it one of the most sought after amino acids foods.
- Seafood: Trying sea fishes can also help you store your essential amino acids. Prawns and sardines are known as top amino acid food sources solely because they have heart friendly and low-fat benefits respectively. Sardines are rich in amino acids, helps keep a healthy heart and prawns have the lowest fats and highest proteins. Tilapia, cod, salmon, and tuna consist of about 20-22grams of protein in a standard serving. You can even try scallops that are also rich in vitamin B12.
- Eggs: The most counted on amino acid food sources comprise of eggs and dairy. A decently sized egg can give you up to 6 grams of protein. It is a healthy way to start your breakfast.
- Dairy Products: Milk is also a steady source of protein. You can add mozzarella cheese, Swiss and/or Parmesan cheese all of which range from 9-10 grams of protein, therefore, charting the essential amino acids higher.
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Plant Sources For Amino Acids
Amino acids foods include a lot of options in the plant kingdom. You can alternatively choose to make your own protein with the items listed below instead of buying protein powder from the market. An amino acid foods list cannot be complete without mentioning its plant sources so here we go:
- Soyabean, rye, cashew, lentils, spinach, brown rice, hemp seeds, quinoa, blackberries, sesame seeds, sunflower seeds, cabbage and chia seeds are very rich in Isoleucine that is one of the 9 essential amino acids. Amongst fruits apples and kiwis also have the same value. Soyabean is the star member in amino acids foods because it is rich in vitamin E and minerals such as zinc and is a very rich source of protein.
#quick fact: Isoleucine helps in creating haemoglobin in the body and helps muscle growth in children.
- Wholegrain rice, onions, oats, wheat, figs, cacao, legumes, beans and raisins offer a great source of Methionine which is otherwise essential to produce sulfur (mineral) in the body. #quick fact: Methionine aids the bone cartilage of the body and helps in producing creatine.
- Spirulina, avocados, seaweeds, olives, leafy greens and peanuts are a great source of Phenylalanine.
#quick fact: Phenylalanine helps essentially in producing thyroid hormones and lack of which may cause depression or brain fatigue.
- Soy protein, almonds, cashews, parsley and most importantly beans are a rich source of Lysine.
#quick fact: Lysine helps in building calcium in the body and aids bone power.
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- Valine is found in broccoli, spinach, sprouts, cranberries, apricots, oranges, legumes and sesame seeds to pick a few noteworthy ones.
#quick fact: Valine is essential for muscle growth, repair and overall muscle endurance and its amino acid food resources are easily available.
- Wholegrain rice, sunflower seeds, turnips figs, and dates can be taken for Leucine intake. Bananas, apples, and blueberries can also come under amino acids foods.
#quick fact: Leucine helps to moderate insulin levels and in turn blood sugar levels in the body.
- For the essential amino acids, Threonine plant sources such as spirulina or watercress exceed levels of protein or amino acid content even more than meat. That’s good news!
#quick fact: Threonine is important for the central nervous system, for the heart, liver, and immunity.
- Tryptophan, on the other hand, is found in carrots, celery, oat bran, onions, squash, chickpeas, lentils, lettuces, asparagus, and mushrooms.
#quick fact: Tryptophan helps greatly in neurotransmission and the central nervous system by providing a healthy brain and muscle repair functions.
- Lastly, Histidine is found in rice, wheat, potatoes, corn and cauliflower among a few others.
#quick fact: Amino acids foods rich in Histidine help in detoxification of the body and helps keep a healthy brain.
Amino acids foods in a nutshell
You can take your pick from the several amino acid rich foods available in the market and some can even be home-grown. You can consume soya or tofu that can give you a range of 6-29 grams of protein if your staple meal is fibrous. Similarly, quinoa can add up to 8grams of protein and other amino acids foods ranging in the higher protein of 15-17 grams can be found in nuts and seeds. You can relate to the amino acid food list according to your dietary preferences as they include several vegan choices as well. You should always seek guidance from your dietician about what foods can suit you best!