Essential Amino Acids
Essential amino acids (EAAs) are amino acids that the body cannot synthesize on its own and must be obtained through diet. There are nine essential amino acids, and they play crucial roles in protein synthesis, tissue repair, and various metabolic functions.
EAA’s - key role, RDA, Food Sources:
Histidine:
Key Role: Important for the growth and repair of tissues, production of histamine (involved in immune response), and maintaining the protective barrier of nerve cells (myelin sheaths).
Optimal Amount: ~10 mg/kg of body weight/day.
Food Sources: Meat, fish, poultry, dairy products, legumes.
Isoleucine:
Key Role: A branched-chain amino acid (BCAA) involved in muscle repair, energy regulation, and immune function. It also aids in hemoglobin production and regulating blood sugar.
Optimal Amount: ~20 mg/kg of body weight/day.
Food Sources: Eggs, fish, poultry, soy, lentils, cheese.
Leucine:
Key Role: Another BCAA, leucine stimulates muscle protein synthesis and helps with energy production, wound healing, and regulating blood sugar.
Optimal Amount: ~39 mg/kg of body weight/day.
Food Sources: Chicken, beef, pork, fish, dairy, soybeans.
Lysine:
Key Role: Essential for protein synthesis, collagen formation, and calcium absorption. It supports immune function and aids in the production of hormones and enzymes.
Optimal Amount: ~30 mg/kg of body weight/day.
Food Sources: Meat, dairy, eggs, soy, quinoa, lentils.
Methionine:
Key Role: A sulfur-containing amino acid that helps in the synthesis of other proteins and aids in detoxification processes. It’s also a precursor to cysteine and supports healthy skin, hair, and nails.
Optimal Amount: ~10 mg/kg of body weight/day.
Food Sources: Eggs, fish, meat, sesame seeds, Brazil nuts.
Phenylalanine:
Key Role: A precursor to neurotransmitters like dopamine, epinephrine, and norepinephrine. It supports mental health and cognitive function.
Optimal Amount: ~25 mg/kg of body weight/day.
Food Sources: Meat, fish, eggs, soy products, dairy, nuts.
Threonine:
Key Role: Involved in collagen and elastin production, crucial for skin and connective tissue health. It also plays a role in fat metabolism and immune function.
Optimal Amount: ~15 mg/kg of body weight/day.
Food Sources: Cottage cheese, lentils, meat, fish, and eggs.
Tryptophan:
Key Role: A precursor to serotonin (mood regulator) and melatonin (sleep hormone). It supports sleep, mood, and overall mental well-being.
Optimal Amount: ~4 mg/kg of body weight/day.
Food Sources: Turkey, chicken, eggs, nuts, seeds, cheese.
Valine:
Key Role: The third BCAA that helps with muscle metabolism, tissue repair, and energy production during exercise. It also helps maintain nitrogen balance.
Optimal Amount: ~26 mg/kg of body weight/day.
Food Sources: Dairy, meat, soy products, mushrooms, and peanuts.
Co-factors for Utilization and Absorption:
Vitamin B6: Essential for amino acid metabolism, especially in converting tryptophan into serotonin.
Vitamin B12: Supports methionine metabolism and the synthesis of other amino acids.
Folate: Works with B12 in the methylation cycle, which affects amino acid metabolism.
Magnesium: A co-factor in protein synthesis and energy production related to amino acids.
Zinc: Aids in the synthesis of proteins from amino acids.
Selenium: Helps in the metabolism of sulfur-containing amino acids like methionine.
Food Sources of Essential Amino Acids:
Histidine: Chicken, turkey, tofu, beans.
Isoleucine: Meat, fish, eggs, seeds, legumes.
Leucine: Dairy, beef, salmon, peanuts.
Lysine: Quinoa, eggs, yogurt, tofu.
Methionine: Brazil nuts, eggs, beef, sesame seeds.
Phenylalanine: Cottage cheese, soy products, almonds.
Threonine: Pork, fish, lentils, cheese.
Tryptophan: Pumpkin seeds, cheese, chicken.
Valine: Soybeans, peanuts, mushrooms, cottage cheese.
Consuming a variety of protein-rich foods, including both animal and plant sources, ensures that you meet your daily essential amino acid needs for overall health.
