Protein is one of the essential macronutrients for the proper functioning of the body. It’s crucial for everything from building muscles to protecting yourself from a pesky virus. But protein can only achieve these beneficial benefits for the body thanks to the amino acids that make it up. Amino acids are the building blocks of protein. Our muscle tissue is made of protein and our bodies need 20 different amino acids to grow and function properly.
Although the protein is made up of 20 amino acids, only nine are classified as “essential” . They are considered essential because our bodies cannot produce them by themselves, so we must obtain them through our diets.
To nourish your body with the highest quality protein you deserve, you’ll want to make sure you get all nine essential amino acids (EAAs), which make it a complete protein. EAAs are absolutely necessary for your body to carry out day-to-day functions, which helps maintain muscle mass, a healthy immune system, and strong nails and hair.
The nine essential amino acids
- Histidine. Your body uses histidine to grow and repair tissues. It also helps your body produce histamines, a neurotransmitter that plays a role in your immune health, gastric secretion, and sexual function.
- Leucine. It helps your body regulate blood sugar, process protein, and repair muscle and bone. It is one of the three branched-chain amino acids (BCAAs).
- Isoleucine. Also known as (isolated leucine) it plays an important role in your body’s metabolism, energy and stress production. Isoleucine also stimulates the immune system. It is one of the three BCAAs .
- Lysine . It helps boost your body’s process and use calcium, promoting the development of collagen.
- Methionine It is necessary for the growth and repair of tissues, methionine helps protect your cells from contaminants, in addition to delaying cell aging and helping your body absorb selenium and zinc.
- Phenylalanine. Your body converts phenylalanine to tyrosine, a nonessential amino acid that produces neurotransmitters dopamine and norepinephrine.
- Threonine. Threonine is an important amino acid for your nervous system. In addition, it helps prevent the accumulation of fat in the liver.
- Tryptophan. It converts to serotonin, a neurotransmitter that helps regulate appetite, sleep, mood, and pain.
- Valine . It helps your body maintain good cognitive function and muscle coordination. It is another of the three BCAAs.
Complete protein foods with the 9 essential amino acids
According to the FDA, all animal proteins are complete proteins (foods that contain all nine essential amino acids). However, there are some plant-based foods that are also complete proteins. So whether you’re a vegan or a frequent meat eater, there are many ways to incorporate complete protein into your daily diet.
Complete proteins derived from animals:
- Fish
- Poultry
- Eggs
- Dairy products
- Pork
- Cow meat
Complete plant-based proteins:
- Tofu
- Edamame
- Tempeh
- Quinoa
- Miso
- Hemp
- Buckwheat
- Chia seeds
In general, you don’t have to worry about getting enough essential amino acids in your diet. If you eat a variety of foods every day and meet the recommended daily protein count, which is about 0.8 grams of protein per kilogram of body weight, you’re probably getting all the amino acids your body needs
If you don’t eat animal products, you’ll want to make sure you’re eating a variety of plant-based foods to confirm that you’re getting all the amino acids you need. To get all the EAAs in one go, combine plant-based foods like rice and beans, pita and whole wheat hummus, or peanut butter and bread. These are known as complementary proteins .
But eating a plant-based protein (like peanut butter) for lunch and a different vegetarian protein source (like lentils) for dinner will also ensure that you get a complete amino acid profile. The key is to eat a variety of plant-based protein throughout the day.
Can you have an amino acid deficit?
It is possible to be deficient in EAA, however, it is not too common. Since amino acids are responsible for building proteins, any process in the body that depends on this can be affected. The signs and symptoms are numerous and can range from loss of muscle mass, fatigue, hair loss, weak and brittle nails, premature aging, weakened immune system, poor skin quality, to depression or other mood disorders.
In some cases, amino acid deficiency can occur if your body has trouble breaking down or storing amino acids for future use. This is also known as an amino acid metabolism disorder and can lead to an accumulation of harmful toxins in the body over time.
