Amino acids are molecules used by our bodies to make proteins necessary for the growth and repair of cells. Our bodies need 20 different amino acids to function properly. Most are made by the body, but there are nine that can’t be made by the body and must be consumed through food. Those are called essential amino acids. You don’t need to worry about specific requirements for these remaining amino acids, according to the Cleveland Clinic — just eat a balanced diet, making sure you add complete protein sources, meaning the foods contain all nine essential amino acids.
Amino acids are molecules used by our bodies to make proteins necessary for the growth and repair of cells.
Sources of complete protein are meat, dairy, poultry, fish and eggs. Plant-based complete protein sources are soybeans, pea protein, tofu and quinoa.
Other plant-based sources of protein, such as beans, nuts and certain grains, are considered incomplete proteins because they lack one or more of the essential amino acids. But if you only consume plant-based foods, you can choose a variety of plant-based proteins, such as beans, nuts, seeds, whole grains and vegetables to ensure that you meet your essential amino acid needs.
Here are the nine essential amino acids and plant-based foods recommended by the wellness website Mindbodygreen that are rich in amino acids.
Sources of complete protein are meat, dairy, poultry, fish and eggs. Plant-based complete protein sources are soybeans, pea protein, tofu and quinoa.
- Histidine is essential to the growth and repair of tissues, particularly for maintaining the myelin sheath, a protective barrier that surrounds nerve cells. It is used by the body to produce histamine, which is important for digestion, sexual function, sleep-wake cycles and immunity.
Plant-based food sources: beans, lentils, peanuts, pumpkin seeds, sunflower seeds, quinoa, wild rice, brown rice, spirulina, wheat germ
- Isoleucine is used for muscle repair, growth and fuel, and the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Isoleucine also helps regulate blood sugar and energy levels.
Plant-based food sources: beans, lentils, oats, spirulina, seaweed, sunflower seeds, sesame seeds
- Leucine is important for protein synthesis and muscle repair. It helps promote the healing of muscle tissue, skin and bones after trauma or severe stress, and produces growth hormones. In addition, it stimulates insulin release, which helps regulate blood sugar levels and energy levels.
Plant-based food sources: beans, lentils, pumpkin seeds, sunflower seeds, pistachios, almonds, peanuts, spirulina, corn, wheat germ, quinoa, brown rice
- Lysine is used for protein synthesis, calcium absorption and the production of hormones and enzymes. It also has a role in energy production, immune function and the production of collagen and elastin.
Plant-based food sources: oats, wheat germ, quinoa, spirulina, pumpkin seeds, pistachios, lentils, beans
- Methionine is important in metabolism function and detoxification, helping to maintain liver function. It also aides with tissue growth, the absorption of zinc and selenium, and the protection of cells from free radical damage. Plus, it works to improve or enhance the tone and elasticity of skin and strengthens hair and nails.
Plant-based food sources: Brazil nuts, peanuts, wheat germ, spirulina, soybeans, tofu, beans, lentils, quinoa
- Phenylalanine helps in the production of other amino acids and in the function of proteins and enzymes.
Plant-based food sources: pumpkin seeds, peanuts, almonds, pistachios, cashews, quinoa, wild rice, brown rice, oats, wheat germ, spirulina
- Threonine is also responsible for the structure of collagen and elastin. It plays a role in fat metabolism, and assists in immune function and maintaining a healthy gut and digestive tract.
Plant-based food sources: pumpkin seeds, sunflower seeds, flaxseeds, peanuts, pistachios, cashews, almonds, beans, lentils, spirulina, wheat germ
- Tryptophan is important for the production of serotonin to regulate appetite, sleep, and mood and pain. Tryptophan is also a precursor to melatonin, a hormone that (along with serotonin) regulates our sleep and wake cycles.
Plant-based food sources: beans, lentils, pumpkin seeds, chia seeds, pistachios, cashews, almonds, wheat germ, oats, spirulina
- Valine helps stimulate muscle growth and regeneration and is involved in energy production.
Plant-based food sources: mushrooms, pumpkin seeds, sunflower seeds, pistachios, cashews, wild rice, quinoa, brown rice, beans, lentils, oats, cooked broccoli, spirulina, wheat germ
