The Essential Amino Acids Have Important Functions In The Body
- Isoleucine (L–) – for muscle production, maintenance and recovery after workout. Involved in haemoglobin formation, blood sugar levels, blood clot formation and energy.
- Leucine (LGN) – growth hormone production, tissue production and repair, prevents muscle wasting, used in treating conditions such as Parkinson’s disease.
- Lysine (L–) – calcium absorption, bone development, nitrogen maintenance, tissue repair, hormone production, antibody production.
- Methionine (GN-) – fat emulsification, digestion, antioxidant (cancer prevention), arterial plaque prevention (heart health) and heavy metal removal.
- Phenylalanine (LGN) – tyrosine synthesis and the neurochemicals dopamine and norepinephrine. Supports learning and memory, brain processes and mood elevation.
- Threonine (LN-) – monitors bodily proteins for maintaining or recycling processes.
- Tryptophan (GN-) –niacin production, serotonin production, pain management, sleep and mood regulation.
- Valine (LGN) – helps muscle production, recovery, energy, endurance; balances nitrogen levels; used in treatment of alcohol related brain damage.
- Histidine (LGN) – the ‘growth amino’ essential for young children. Lack of histidine is associated with impaired speech and growth.
|FOODS||LIMITING AMINO ACIDS(low levels, not completely missing)||COMPLEMENTARY FOODS||MENU ITEM EXAMPLES|
|Legumes: lentils, peas beans peanuts||Tryptophan Methionine||Grains, nuts & seeds||Stir-fry veg w/green soybeans, served over brown rice, sesame seeds garnish
Hummus (chickpea & tahini spread), served w/whole wheat pitta bread
|Grains: wheat, corn, rice, oats barley, rye||Lysine Isoleucine Threonine||Legumes, dairy||Grilled cheddar on whole wheat bread
Cornbread & chilli beans, grated cheddar
|Nuts & Seeds: almonds sunflower cashew||Lysine Isoleucine||Legumes||Lentil walnut loaf, cashew gravy|
The letters in brackets (LegumeGrainNuts) indicate what foods the amino acids are found in.
For copyright purposes I collected this information online several years ago and am posting it for possible educational purposes only.
I cannot guarantee the accuracy of what is written, but I have found it helpful and hope it may prove so to others too.
This is a way of making sure all the amino acids are contained in a meal. It is in addition to foods, such as eggs, soya and dairy, that are ‘complete proteins’, which means that they have all the essential amino acids.