Essential amino acids: foods that contain them to enhance your health

Essential amino acids: plant foods that contain them to include in your daily nutrition

In nutrition, amino acids are classified as essential and non-essential. These classifications are the result of early studies in human nutrition where it was shown that specific amino acids were required for nitrogen balance in the body, even if there was an adequate amount of other amino acids.

Essential amino acids are a group of amino acids that humans and other vertebrates cannot synthesize from metabolic intermediates. These amino acids must be obtained from exogenous food because the human organism lacks the metabolic pathways required to synthesize them.

Essential amino acids are required for VITAL processes in the body such as building proteins and synthesizing hormones and neurotransmitters. Some people take them as a supplement to boost their athletic performance or even to combat depression.

Who are the essential amino acids?

Although variations are possible depending on the metabolic state of the person, the general knowledge is that there are 9 essential amino acids that we must ensure are present in our diet: Methionine, L-cysteine ​​(which is synthesized through Methionine), Valine, Phenylalanine, Tyrosine (conditional), Histidine, Leucine, Isoleucine, Threonine, Lysine and Tryptophan.

Thanks to the articles of Mrs. Daisy Whitebread, some of the nutritional information for each essential amino acid is compiled here, taking into account plant-based sources, from the site www.myfooddata.com

Methionine

Methionine is an amino acid that is used to produce essential chemicals in the body such as homocysteine, taurine and sulfate. It also helps reduce damage caused by heavy metals in the blood, prevent kidney stones, reduce cholesterol levels, counteract the toxic effects of acetaminophen, prevent hair loss and strengthen nails. ( 1 )

Methionine deficiency leads to liver inflammation, anemia and graying of hair.

The daily recommendation for methionine is 10.4 mg per kilogram of body weight, that is, if you weigh 60 kilograms, 10.4X60= 624 mg of methionine per day.

Foods that contain high levels of methionine:

• Brazil nuts: in 30 g or 1 oz (8 nuts) there are 319 mg of methionine.
• Organic, firm tofu: One cup contains 523 mg of methionine.
• Cooked peas: One cup contains 130 mg of methionine.
• Cooked spinach: One cup contains 99 mg of methionine.
• Avocado: 1 Hass avocado contains 76 mg of methionine.
• Organic egg. Although eggs are not part of a plant-based diet, I mention them here because, in case you are not sure that you are consuming the full spectrum of essential amino acids in your plant-based diet, chicken or duck eggs can be an alternative to cover the requirements.

If this is your case, 1 large egg contains 196 mg of methionine.

L- Cysteine

Cysteine, although not considered an essential amino acid, has many functions in the body for protein synthesis. It is synthesized through methionine , especially to create antioxidants, treatment of patients with type 2 diabetes, treatment of the corneal epithelium in patients with myopia after photoreactive keratectomy (surgery performed to correct high myopia); improve athletic performance and help maintain hair health. However, more studies are needed to corroborate this. ( 2 )

Cysteine ​​is also called cystine, but the latter is a dimer of two cysteines linked by a sulfide bridge.

The daily recommendation for cystine is 4.1 mg per kilogram of body weight. That is, if you weigh 60 kilograms, 4.1 mg X 60 = 246 mg of cystine per day.

Foods that contain high levels of cysteine:

• Cooked lentils: One cup contains 234 mg of cystine
• Boiled egg: One large egg contains 146 mg of cystine
• Sunflower seeds: 1 oz or 30 g of seeds contain 109 mg of cystine.
• Organic firm tofu: One cup contains 144 mg of cystine

Valine

Valine is an essential amino acid that helps maintain mental vigor, emotional calm, promotes muscle mass repair and growth, as well as coordination. It is also used to treat metabolic and liver diseases.

The daily recommendation for valine is 26 mg per kilogram of body weight, that is, if you weigh 60 kilograms, 26 X 60 = 1560 mg of valine per day.

Foods that contain high levels of valine:

• Organic Firm Tofu: One cup of firm tofu contains 2192 mg of valine.
• Cooked green beans: One cup contains 547 mg of valine.
• Cooked broccoli: One cup contains 215 mg of valine.
• Avocado: One Hass avocado contains 215 mg of valine
• Pumpkin seeds: 1 oz or 30gr contain 443 mg of valine.
• Shelled hemp seeds: 1 oz or 30 gr contains 505 mg of valine.
• Roasted pistachios: 49 shelled pistachios contain 371 mg of valine.
• Raw cashew nut: 1 oz or 30 g contains 311 mg of valine.
• Ground flax seeds: 1 oz or 30 g contains 304 mg of valine.

Phenylalanine

Phenylalanine is an essential amino acid involved in creating neurotransmitters in the brain such as dopamine, norepinephrine (noradrenaline), and epinephrine (adrenaline). Phenylalanine is used in the body to make the amino acid tyrosine.

The L-form of phenylalanine is incorporated into proteins, while the D-form acts as an analgesic. The absorption of ultraviolet radiation by phenylalanine is used to quantify protein amounts.

The daily recommendation for phenylalanine and tyrosine is 25 mg per kilogram of body weight. If you weigh 60 kilograms, 25 X 60 = 1500 mg of phenylalanine per day.

Assuming that the person gets their daily recommendation of each amino acid, they should consume 12.5 mg of each. If you only plan to consume phenylalanine and not tyrosine, then they should consume double the daily requirement.

Foods that contain high levels of phenylalanine:

• Organic firm tofu: One cup contains 2104 mg of phenylalanine.
• Pumpkin seeds: 1 oz or 30 gr contain 486 mg of phenylalanine.
• Avocado: One Hass avocado contains 195 mg of phenylalanine.
• Organic Egg: One large egg contains 334 mg of phenylalanine.

Tyrosine

Tyrosine is a “conditionally” essential amino acid involved in creating neurotransmitters such as dopamine and stress hormones such as norepinephrine (noradrenaline), and epinephrine (adrenaline).

Tyrosine plays an important role in protein synthesis and serves as a precursor for the synthesis of catecholamines, thyroxine and melanin.

Tyrosine is an important amino acid in many proteins, peptides and enkephalins, the latter being the body's natural painkiller. Valine and other branched chain amino acids, and there is a possibility that tryptophan and phenylalanine could reduce tyrosine absorption. A number of genetic errors of tyrosine metabolism can occur such as hawkinsinuria and tyrosinemia I.

The daily recommendation for tyrosine and phenylalanine is 25 mg per kilogram of body weight. Assuming that the person gets half of their requirement from each amino acid, they can then consume 12.5 mg of each per kilogram of body weight. That is, if you weigh 60 kilos, 60 X 12.5 = 750 mg of tyrosine per day.

Foods with high tyrosine content:

• Organic firm tofu: One cup contains 1767 mg of tyrosine.
• Pumpkin seeds: 1 oz or 30 gr contain 306 mg of tyrosine.
• Egg: One large egg contains 257 mg of tyrosine.
• Cooked spinach: One cup contains 203 mg of tyrosine.
• Avocado: One Hass avocado contains 98 mg of tyrosine.
• Cocoa powder: one tablespoon contains 40 mg of tyrosine.

Histidine

Histidine is an essential amino acid that is required for tissue growth and repair, red blood cell production, and the formation of the neurotransmitter histamine. Histidine may even be involved in protecting tissue from damage caused by radiation and heavy metals.

The daily recommendation for histidine is 10 mg per kilogram of body weight, that is, for a person weighing 60 kilos, 10 X 60 = 600 mg of histidine per day.

Foods high in histidine:

• Organic firm tofu: One cup contains 1086 mg of histidine.
• Pumpkin seeds: 1 oz or 30 gr. contain 219 mg of histidine.
• Egg: One egg contains 149 mg of histidine.
• Peanut butter: 2 tablespoons of butter contain 178 mg of histidine.
• Cooked peas: One cup contains 160 mg of histidine.

Leucine

Leucine is an essential amino acid used in the liver, adipose tissue and muscle tissue. Studies have concluded that leucine is the main amino acid, but not acting alone, to stimulate the increase in muscle mass and thus prevent muscle deterioration as a result of age, cancer or immobility due to convalescence.

The daily recommendation for leucine is 39 mg per kilogram of body weight. For a person weighing 60 kilos, 39 X 60 = 2340 mg of leucine per day.

Foods high in leucine:

• Organic firm tofu: one cup contains 3508 mg of leucine
• Pumpkin seeds: 1 oz or 30 gr contain 678 mg of leucine
• Hemp seeds: 1 oz or 30 gr contain 614 mg of leucine
• Chia seeds: 1 oz or 30 gr contain 389 mg of leucine
• Flax seeds: 1 oz or 30 gr contain 351 mg of leucine.

Isoleucine

Isoleucine is an amino acid necessary for the formation of hemoglobin, aiding in wound healing, detoxification of nitrogenous wastes, stimulating immune function, promoting the secretion of many hormones, as well as regulating blood sugar and energy levels. ( 3 )

The daily recommendation for Isoleucine is 20 mg per kilogram of body weight. A person weighing 60 kilos, 20 X 60 = 1200 mg of Isoleucine per day.

Foods with high Isoleucine content:

• Organic firm tofu: one cup contains 2139 mg of Isoleucine
• Cooked lentils: one cup contains 772 mg of Isoleucine
• Pumpkin seeds: 1 oz or 30 gr contain 359 mg of Isoleucine
• Peas in pod, cooked: one cup contains 323 mg of Isoleucine
• Egg: One large egg contains 343 mg of Isoleucine
• Spirulina: one tablespoon of powder contains 225 mg of Isoleucine
• Cooked spinach: one cup contains 274 mg of Isoleucine
• Raw chard: one cup contains 270 mg of isoleucine
• Chopped and cooked kale: one cup contains 229 mg of Isoleucine
• Chopped and/or cooked broccoli: one cup contains 144 mg of Isoleucine
• Chopped and/or cooked kale: One cup contains 132 mg of Isoleucine.

Threonine

Threonine is obtained through the fermentation of microorganisms or by the hydrolysis of proteins. In addition, it is an amino acid that can be transformed into blood glucose and liver glycogen through different pathways. This ability makes it an important substance for the performance of the hepatic system. In this way, Threonine prevents liver toxicity and prevents fatty liver disease. But there is more:

Threonine also protects the digestive system from intestinal infections by promoting the synthesis of enzymes that help digest food.

In the bone and joint system, it helps prevent the onset of diseases such as arthritis, rheumatism, dislocations, sprains and tendonitis.

It is a crucial substance for the formation of tooth enamel , collagen that gives firmness and elasticity to the skin; elastin, a protein found in cartilaginous, bone and connective tissues and whose function is the quick recovery after excessive physical effort.

Threonine helps the health of the nervous system by allowing good communication between it and the brain.

The daily recommendation for Threonine is 15 mg per kilogram of body weight. Thus, a person weighing 60 kilos, 15 X 60 = 900 mg of Threonine per day.

Foods with high Threonine content:

• Roasted soybeans: one cup contains 1599 mg of Threonine
• Pumpkin seeds: 1 oz or 30 gr contain 279 mg of threonine. Similarly, in similar proportions, sunflower seeds, flax seeds, chia seeds, sesame seeds and pistachios. A little less in almonds.
• Spirulina: one tablespoon (7g) contains 208 mg of Threonine.
• Dried parsley: one teaspoon (1g) contains 12 mg of Threonine.

Lysine

Lysine is an essential amino acid involved in the formation of collagen and the retention of calcium in the body.

It is said to help relieve herpes simplex infections, reduce the risk of Parkinson's, hypothyroidism, kidney disease, asthma and depression.

Lysine deficiency can cause fatigue, difficulty concentrating, irritability, red eyes, delayed growth, hair loss, anemia and reproductive problems.

Excessive amounts of the amino acid arginine antagonize or block the effects of lysine in the body and can lead to a deficiency of this amino acid. In addition, lysine needs adequate amounts of Niacin (B3), B6, vitamin C, glutamic acid and iron to be absorbed. ( 4 )

The daily recommendation for Lysine is 30-35 mg per kilogram of body weight. Thus, a person weighing 60 kilos, 35 X 60 = 2100 mg of lysine per day.

Foods with high lysine content:

• Organic firm tofu: Half a cup contains 1678 mg of lysine
• Soybean sprouts (Chinese roots): One cup contains 526 mg of lysine
• Cooked peas: One cup contains 502 mg of lysine
• Hard-boiled egg: one egg contains 452 mg of lysine
• Pumpkin seeds: 1 oz or 30 gr contain 394 mg of lysine
• Unshelled hemp seeds: 1 oz or 30 gr contain 362 mg of lysine

Tryptophan

Tryptophan is an essential amino acid that is needed for overall body growth and development, to produce Niacin or vitamin B3, and to form melatonin and serotonin in the body. Serotonin is thought to support restful sleep and stable mood, behavior, and cognition.

In humans, tryptophan has low tissue storage, although only small amounts are needed to maintain healthy nutrition.

The daily requirement of tryptophan is 3.5-6.0 mg per kilogram of body weight. Thus, a person whose weight is 60 kilos, 3.5 X 60 = 210 mg of tryptophan per day.

Foods with high tryptophan content:

• Nuts and seeds: 1 oz or 30 g contains 161 mg of tryptophan. Pumpkin, chia, sunflower and flax seeds contain about 60 mg of tryptophan; pistachios ( 55 mg) and almonds ( 40 mg), respectively.
• Organic soy products such as tofu and roasted soybeans: 1 oz or 30 g contains 161 mg of tryptophan.
• Organic Egg: Two large eggs contain 168 mg of tryptophan.
• Spirulina powder: one tablespoon contains 65 mg of tryptophan.
• Dried mint: one teaspoon contains 3 mg of tryptophan
• Peanuts and peanut butter: Two tablespoons contain 74 mg of tryptophan.
• Cocoa powder: one tablespoon contains 15 mg of tryptophan.