Most of us get all 9 essential amino acids from the foods we eat. Our liver makes almost all of the non-essential amino acids that our body needs, however there are a group of essential amino acids that our body needs but cannot make. We have to get them, along with valuable phytonutrients, from the foods we eat.
Amino acids are the building block of proteins. Water and protein make up most of our body’s composition. Protein is responsible for the growth and maintenance of healthy bones. Our muscles, tendons, organs, ligaments, hair, nails, and glands are made of protein. Even hormones and enzymes are proteins. Most importantly, proteins help with nutrient absorption and processing, support metabolic function, and are responsible for cellular communication. There are 9 essential amino acids, although you may see 8 or even 10 depending on the source. They are: histadine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
For the average person, if you eat meat, you’re getting an adequate supply of all 9 essential amino acids. Bodybuilders, however, often supplement their diet with branched-chain amino acids (leucine, isoleucine, and valine). They are the three most important in the manufacture, maintenance and repair of muscle tissue. All three together create a strong synergistic effect.
Many foods contain them, but the important thing is the correct proportion of each of the 9 essential amino acids. This is often referred to as “a complete protein.” Foods that contain the correct ratio are dairy, eggs, beef, pork, turkey, and chicken. If you don’t eat meat or a lot of meat, you can try stabilized rice bran superfood. It is a complete protein and also has over 120 vitamins, minerals and natural antioxidants. Soybeans contain the 9 essential amino acids just like the cereal, quinoa. The super fruit, the goji berry, is also considered a complete protein. It is important to note that meat products must be organic and grass-fed and soy must be organic due to the use of GMOs.
Amino acids are just a cog in the biochemical wheel of our bodies. Plant-based vitamins, minerals and phytonutrients play a key role in optimal health. All of these nutrients, working together, play a vital role in absorption. Without balanced nutrition, your small intestine may not be able to absorb amino acids! This deficiency can lead to depression, indigestion, and fatigue, to name a few. Because the American diet is so made up of processed foods and animal products, many people are missing the essential nutritional building blocks that keep our immune systems strong and our bodies disease-free! Eat a variety of foods: whole grains and legumes, nuts and seeds, eat fruits and vegetables of different colors, limit sugar and white flour, consume meat and dairy in moderation.