Foods that contain all nine essential amino acids include

Amino acids perform many functions related to cellular metabolism, but they are best known as building blocks of protein.

Amino acids are necessary for growth and development since protein helps maintain all critical structures in the body. In short, we need amino acids to live and thrive!

Amino acids are distinguished from each other by structure, function, and the body’s ability to produce them. And nine essential amino acids cannot be made by the body; therefore, they need to be consumed through food or nutritional supplements. 

Today, we’re sharing how you can consume these amino acids in foods and why they are so important.

The nine essential amino acids are tryptophan, valine, leucine, isoleucine, lysine, phenylalanine, methionine, threonine, and histidine. 

And we’ll start with one food that contains them all: eggs! Eggs are considered a complete protein source. If you consume eggs regularly, great! But you don’t, there are many other foods that are rich in amino acids or contain them in some amounts. Most of these foods are meat and dairy products.

Tryptophan

Tryptophan is usually associated with feeling sleepy after eating turkey, because, in the body, it helps produce calming hormones serotonin and melatonin. In supplement form, tryptophan is better known as 5-HTP, which helps support and relaxed mood, as well as feelings of well-being.* Tryptophan is also found in chocolate, poultry, dairy products, and oats. 

Valine, leucine, and isoleucine

Valine, leucine, and isoleucine are better known as BCAAs, or branched-chain amino acids. BCAAs make up a large part of the amino acid composition in muscle tissue and are commonly used by athletes and bodybuilders to support muscles.* Whey, milk, chickpeas, lentils, brown rice, lima beans, and almonds are all sources of BCAAs. 

Lysine

In the body, lysine helps produce collagen, and as a supplement, it supports healthy skin.* When taking at least 800mg, it may help the body absorb calcium.* High-protein foods, including meat and beans, are good sources of lysine. Other sources of lysine include spirulina, cod, cheese, and pork. 

Phenylalanine

Phenylalanine is an essential amino acid that can be converted into the non-essential amino acid tyrosine. Foods that contain phenylalanine include cheese, beef, lamb, chicken, beans, pork, and whole grains. 

Methionine

Methionine supports the production of glutathione, and it can be converted into SAM-e (S-Adenosyl Methionine). SAM-e is known to support emotional well-being.* You are probably noticing a trend with these amino acids, but good sources of methionine include beef, lamb, cheese, pork, nuts, and dairy products. Soy and beans also contain methionine, but animal sources contain more bioavailable amounts of methionine. 

Threonine

In the body, threonine is converted to glycine, which is an amino acid found in muscle tissue, connective tissue, and skin.  

Glycine can help to reduce morning fatigue after experiencing sub-optimal sleep*

Lean beef, lentils, pork, liver, and cheese are all sources of threonine. Shellfish also contain threonine. 

Histidine

Histidine is involved in many metabolic processes, including the production of histamine. It used to be thought that histidine was only essential for infants; however, researchers have since discovered that it is also essential for adults. Food sources of histidine include whole grains, pork, chicken, tuna, navy beans, tofu, and pumpkin seeds.

• 9 Essential Amino Acids
  • What are the nine essential amino acids?
• What Are Amino Acids?
  • What are amino acids?
• Benefits
  • Benefits of amino acids
• Functions in the Body
  • How do amino acids help your body?
• Sources
  • How can I get enough amino acids?
• Side Effects and Complications
  • Possible side effects and complications
• Related Resources
  • Related Resources - What Are the Nine Essential Amino Acids

What are the nine essential amino acids?

Amino acids are the building blocks of protein. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Amino acids are extremely important in helping the human body function. Amino acids are the building blocks of protein. When your body breaks down protein, amino acids are left. Your body can use these amino acids to make new proteins to help your body with a variety of crucial tasks.

Your body uses amino acids in order to digest food, repair damaged body tissue, and to grow cells, in addition to many other important functions.

There are many different types of amino acids, and each kind has a different chemical structure. The structure of the amino acid determines how the acid works in your body. 

The proteins built from amino acids control most of the processes happening inside your cells.

What are amino acids?

Amino acids can be broken down into two categories: essential and nonessential amino acids. Nonessential amino acids are already made by your body, so you will have them in your body even if you don’t get them from food. Essential amino acids are not made by your body. Because of this, you have to get your essential amino acids from food.

The nine essential amino acids are:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Arginine is sometimes also considered an essential amino acid, but only children need it, not adults. Plants can make all of the essential amino acids.

Benefits of amino acids

What foods contain amino acids?

You get amino acids from proteins, which are in meats, grains, and some dairy products. Meat is one of the most common sources of amino acids in the average diet, but many other foods contain essential amino acids as well.

Most foods high in protein are high in amino acids, including fish, grains, dairy products like milk or cheese, eggs, legumes, and nuts.

While many foods high in protein contain some amino acids, several foods also contain all nine essential amino acids. The foods that contain all nine essential amino acids are: pistachios, soy, quinoa, and buckwheat. 

Mushrooms may also contain all of the essential amino acids. 

You can also get amino acids in the form of supplements.

How do amino acids help your body?

Amino acids in proteins help every cell in your body function properly. Amino acids are necessary to make sure that chemical reactions in your body run smoothly. 

One notable benefit is muscle growth and increased athletic performance. Amino acids such as leucine play a role in creating muscle protein. This may be especially helpful for older people trying to maintain muscle.

Other benefits of amino acids include avoiding health problems like heart disease, obesity, diabetes, and infertility, as well as strengthening your immunity.

How can I get enough amino acids?

Amino acids are found in protein-rich foods. The National Academy of Medicine recommends that you eat around 7 grams of protein for every 20 pounds of body weight. 

However, it is important to make sure you’re eating the right kind of proteins, rather than focusing on just the amount. Some proteins are higher in fat or sodium, so it may be less healthy to eat them frequently.

It is always important to maintain a balanced diet. The best way to get enough amino acids is to eat a wide variety of foods. According to the USDA Dietary Guidelines, many Americans eat more protein than they need but do not get their protein from a wide enough variety of foods. 

While many Americans rely on meat, getting all essential amino acids is possible with a vegetarian or vegan diet. Regardless of your dietary specifications, it is important to get your protein and amino acids from different kinds of food, including meat, legumes, nuts, dairy, and seeds.

Possible side effects and complications

As long as you are eating a wide variety of proteins, there is little risk that comes with eating amino acids. However, eating too much or too little of any single food or food group may cause problems, so talk to your doctor or a nutritionist for help maintaining a balanced diet.

Amino acid disorders

Some people’s bodies may have trouble breaking down some amino acids. Others may have difficulty getting amino acids into their cells. These problems, grouped together as amino acid metabolism disorders, can cause more serious health problems.

The most common amino acid metabolism disorders are phenylketonuria (PKU) and maple syrup urine disease. These disorders are usually genetic. In most circumstances, newborn babies are examined to make sure they do not have one of these disorders. It is important to catch the disorder early so doctors can treat it.

Treatment of amino acid metabolism disorders includes special diets, supplements, or medications.

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Medically Reviewed on 1/28/2021

References

SOURCES:

American Pistachio Growers: "Pistachios: All 9 Essential Amino Acids."

Amino Acids: "Amino acids: metabolism, functions, and nutrition."

Annals of Translational Medicine: "Amino acid disorders."

Applied Microbiology: "Amino Acid Composition of the Protein from a Mushroom."

Harvard School of Public Health: "Protein."

Journal of Nutrition: "Amino Acids and Muscle Loss with Aging."

Nutrients: "Food Products as Sources of Protein and Amino Acids -- the Case of Poland."

University of Arizona Department of Biochemistry: "The Chemistry of Amino Acids."

USDA 2015-2020 Dietary Guidelines: "Chapter 2: Current Eating Patterns in the United States."

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