Foods Highest in Essential Amino Acids

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A balanced diet provides the protein components necessary for the proper functioning of the body.

The amino acid is an organic molecule composed of carbon, oxygen, hydrogen and nitrogen and performs a very important activity in our body, that of generate proteins. In our body we have approximately a quarter of a million proteins that are made up of barely twenty amino acids. Nine of them are essential amino acids and the other eleven are nonessential. The difference is that the essentials can only be obtained through food and the others can be synthesized by our own body.

These two categories of amino acids are essential for our body to stay healthy. There is a third group, that of conditional amino acids, which intervenes in the presence of certain diseases.

The foods of Animal origin They are the main responsible for the generation of the nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which can only be obtained through the consumption of foods that contain them. Although foods of animal origin are the main suppliers of this type of essential amino acids, they are also obtained by combining vegetables.

The non-essential ones are alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine. And the conditionals are arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline and serine. Some of the main functions of amino acids are to fight stress and depression, help control viral infections and contribute to the repair of damaged tissues, among others.

A balanced diet is one that gather enough food that combined with each other provide us with the necessary essential amino acids. This is a list of the foods that can fulfill this function. In general, lean meats, eggs, and dairy have all essential and non-essential amino acids in total.

Among the foods of animal origin with the greatest richness of isoleucine, valine, leucine, phenylalanine, threonine, methionine, histidine and lysine we find some such as pork, beef, chicken, salmon, tuna and sardine. To complete we have foods rich in tryptophan such as chicken, turkey, rabbit, salmon, sardines, cod and tuna.

Dairy products are also carriers of the vast majority of essential amino acids. For its part, the egg contains isoleucine and valine, There are plant foods rich in amino acids such as chickpeas, soybeans, beans, buckwheat, or pistachios. In addition, they have all the essential amino acids, compared to others that have some deficiencies such as lentils, cereals and rice.

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