Essential Amino Acids

Amino acids are the building blocks of proteins. At the same time proteins are the building blocks of life. Essential Amino Acids are those that we cannot synthesized fast enough to supply the demand.

For example, to create new muscle fiber, we need all 20 amino acids. We can synthesize 11 but there are 9 consider essentials that must come from diet.

Recent studies shows that free amino acids are absorbed more rapidly when compared to milk protein. However, they didn't find any difference in their capacity to stimulate muscle protein synthesis.

If we don't consume enough of these, our body may not be able to make enough proteins, which can lead to muscle wasting, immune dysfunction, and other health problems. Therefore, it is crucial to consume a balanced diet that contains all nine essential amino acids in sufficient quantities to ensure that our body can perform properly. Let’s take a look at some of these:

Turkey has high amounts of tryptophan, an amino acid the body uses to make the B vitamin called niacin, which is necessary for digestion, healthy skin, and nerves. Tryptophan also helps produce serotonin, which affects your mood and can contribute to feelings of happiness and relaxation. Because they’re all high in protein, other meats are good sources of amino acids as well.

Eggs are excellent source of protein, containing all of the essential amino acids. Studies suggest that the amino acids provided by eggs are better utilized by your body than other sources like casein or soy.

Most types of fish contain essential amino acids and other important micronutrients. Salmon is high in amino acids and Omega 3s (important fatty acids that support heart and other health).

Quinoa is one of the most nutritious grains available today. In addition to being a good source of fiber, it contains all nine essential amino acids that your body needs from food. It also has a higher amount of lysine than wheat or rice, making it a better source of these than other grains.

100 gram serving of cottage cheese provides about 25% of your daily value of protein and contains significant quantities of several amino acids, including threonine and tryptophan.

Mushrooms contain a total of 17 amino acids, including all of the essential ones. One study showed that supplementing a cereal diet with mushroom would help overcome lysine deficiency.

Legumes are a great source of high-quality protein 20 to 45% of their protein is rich in the amino acid lysine. Peas and beans contain 17 to 20% high-quality protein while lupins and soybeans contain 38 to 45%.

However, if you're not able to consume enough essential amino acids through your diet, then you can consider taking supplements. These supplements provide all nine essential amino acids in the right proportions that our body needs to synthesize proteins. Also can help you meet your daily protein requirements, and they are generally safe to use.

You can take essential amino acid supplements either in powder or pill form. There are generally no adverse effects associated with essential amino acid supplements. But in some cases, people may experience digestive discomfort or an upset stomach. However, these side effects are usually mild and go away on their own.

Before taking essential amino acids, it is important to follow the instructions on the label and consult with your doctor or a nutritionist to determine the appropriate dosage for your specific needs.