When we talk about wellness, we rarely think about amino acids, but they are the building blocks of protein, essential for our bodies to grow and function properly. Of the 20 amino acids we need, there are 9 that are essential, which means that our body cannot produce them on its own, and we must obtain them through food.
Want to know more about the 9 essential amino acids, how they work and what foods you can find them in? Read on.
1. Phenylalanine
Phenylalanine is the key to a well-functioning brain. This amino acid is needed to produce neurotransmitters such as dopamine, which affects your mood and concentration. It also helps form thyroid hormones that regulate metabolism.
Where to find it:
- Animal foods: beef, chicken, pork, cheese, eggs and yoghurt.
- Plant foods: tofu, pumpkin seeds, peanuts, quinoa and wild rice.
2. Threonine
If you care about your skin and teeth, threonine is essential. This amino acid promotes the production of collagen and elastin, which helps maintain skin elasticity. It is also used in some treatments for depression.
Where to find it:
- Animal origin: meat, collagen, cheese and gelatine.
- Plant sources: sunflower seeds, cashews, almonds and tofu.
3. Tryptophan
Tryptophan is responsible for a good night’s sleep and a good mood. This amino acid is crucial for the production of serotonin, the so-called ‘happy hormone’, and melatonin, which regulates sleep.
Where to find it:
- Animal sources: turkey, chicken, yoghurt, red meat, fish, dark chocolate.
- Plant sources: chickpeas, pumpkin seeds, peanuts and spirulina.
4. Methionine
This amino acid has antioxidant properties and plays an important role in detoxifying the body. It also helps eliminate heavy metals and is essential for metabolism.
Where to find it:
- Animal sources: tuna, salmon, shrimp, lamb.
- Plant sources: Brazil nuts, soya, beans and spirulina.
5. Lysine
Lysine is essential for muscle repair and growth, as well as being key to the absorption of minerals such as calcium and iron. Without lysine, your body would struggle to regenerate tissues.
Where to find it:
- Animal sources: red meat, especially beef.
- Plant sources: beans, avocados, peppers and beetroot.
6. Histidine
This amino acid is necessary for the formation of blood cells and tissue repair. It is also the precursor of histamine, which plays a crucial role in immune response and digestion.
Where to find it:
- Mainly in plant foods such as apples, pomegranates, carrots and spinach.
7. Valine
Valine is one of the three branched-chain amino acids (BCAAs), essential for muscle regeneration and energy production. It helps to maintain physical and mental endurance, ideal for those involved in sport.
Where to find it:
- Animal origin: red meat, dairy products.
- Plant sources: mushrooms and peanuts.
8. Leucine
Leucine is vital for protein synthesis and muscle repair, and is especially important for wound healing and blood sugar regulation.
Where to find it:
- Animal sources: cheese, beef, poultry.
- Plant sources: quinoa, sunflower seeds, pistachios and spirulina.
9. Isoleucine
Also a BCAA, isoleucine is crucial for muscle function, the immune system and haemoglobin production. It also regulates energy levels and keeps metabolism stable.
Where to find it:
- Animal sources: beef, tuna and yoghurt.
- Plant sources: oats, lentils and spirulina.
Why is it important to obtain these amino acids?
Each of these 9 essential amino acids plays a unique role in keeping the body functioning optimally, from energy production and muscle repair to mental health. A diet rich in foods containing these amino acids ensures that your body can fulfil all of these essential functions.
Special mention: Tryptophan and its impact on mood and sleep
Tryptophan is notable for its ability to influence our chronobiology. Including tryptophan-rich foods at breakfast can be crucial in regulating serotonin and melatonin cycles, helping us to maintain a good mood during the day and ensuring a good night’s sleep. In addition, these neurotransmitters are also linked to appetite regulation, which contributes to a healthy weight.
Conclusion
Incorporating a variety of these foods into your daily diet will not only help you meet your essential amino acid needs, but will also contribute to your overall wellbeing. Making sure your body gets the nutrients it needs can improve both your physical and mental health.
Start your day with a tryptophan-rich breakfast and your body and mind will thank you for it.
