Essential amino acids are amino acids that the human body cannot synthesize on its own and therefore must obtain from external sources, specifically through diet. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids are crucial for various bodily functions, including building and repairing tissues, producing enzymes and hormones, supporting immune function, and providing energy. You can obtain essential amino acids from both animal and plant sources:
- Animal sources (which are complete proteins containing all nine essential amino acids) include meat, fish, poultry, eggs, and dairy products.
- Plant sources that are considered complete proteins include soy products (like tofu and edamame) and quinoa. Other plant foods such as beans, lentils, nuts, seeds, and whole grains often lack one or more essential amino acids but can provide all the essential amino acids when consumed in a varied diet.
In summary, essential amino acids must be obtained from your diet, primarily via protein-rich foods, especially animal products or a well-planned variety of plant-based foods to ensure all essential amino acids are consumed adequately. This means eating diverse sources like meat, fish, eggs, dairy, soy, legumes, nuts, seeds, and grains supports your essential amino acid needs. Vegetarians and vegans can meet their essential amino acid requirements by combining different plant proteins throughout the day. This approach ensures your body receives all nine essential amino acids necessary for health and proper functioning.
