Vegetarian Proteins

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

PLEASE NOTE:

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.

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