Not all of them are produced by the body, and, at the same time, to work competently without them, the body cant either – that they are not easy, these essential amino acids. They must be necessarily present in the diet.
The amino acid deficiency can cause depression of brain function in children, immune system, intestines, and digestive tract. Signs of a lack of amino acids – frequent edema, growth retardation, underdeveloped muscles, thin and brittle hair, nervousness, confusion.
It is essential to enter into the diet of acid vegetarians because not all plant foods contain them. Some ingredients have a full set of acids; it is important to combine them properly: corn and beans, soybeans and rice, red beans and rice.
All the essential amino acids are meat. In-plant products, you should look for the best combinations thereof.
- Leucine
Leucine is required to stimulate the muscles; it also regulates blood sugar, prevents depression, and properly acts on the brain and nervous system. Leucine is in avocado, peas, rice, sunflower seeds, seaweed, sesame, soy, beans, watercress salad, figs, raisins, dates, blueberries, apples, olives, banana, and pumpkin.
- Isoleucine
This acid helps produce hemoglobin and contains rye, cashews, oats, soybeans, lentils, blueberries, brown rice, cabbage, sesame seeds, sunflower seeds, spinach. As well as in beans, pumpkin, cranberries, apples, kiwi.
- Tryptophan
Tryptophan relaxes the nervous system and how sleep plays a vital role in a person’s life. This acid promotes the production of serotonin and helps to reduce stress and anxiety. Source of tryptophan: oats, figs, tofu, spinach, watercress, mushrooms, greens, seaweed, soybeans, pumpkin, peas, sweet potatoes and pepper, parsley, beans, asparagus, zucchini, avocado, celery, onion, carrot, apples, oranges, bananas, quinoa, lentils.
- Methionine
This acid is important for the proper formation of cartilage and muscle tissue. Thanks to her, there is a renewal of the cells and metabolism of sulfur. Arthritis is one of the consequences of the lack of methionine and poor wound healing. Methionine in many vegetable oils, sunflower seeds, chia, oats, Brazil nuts, seaweed, rice, wheat, legumes, figs, cocoa, onions, and raisins.
- Lysine
Lysine is involved in carnitine production, which lowers cholesterol, helps the absorption of calcium, and is involved in collagen production. The sources of this essential acid: beans, avocado, lentils, watercress, chickpeas, chia, spirulina, soy, parsley, almonds, cashews.
- Phenylalanine
Phenylalanine is converted into another amino acid – tyrosine, and she, in turn, regulates the production of hormones in the body. Lack of phenylalanine has a substantial impact on human health and leads to oppression of all. Look for it in spirulina, seaweed, beans, pumpkin, rice, peanuts, avocados, almonds, figs, berries, olives, and herbs.
- Threonine
This acid greatly affects the immune system and nervous system’s condition, regulates energy production and the growth of new cells. Sources of threonine: watercress, sesame seeds, spirulina, herbs, almonds, vegetable oil, milk, soybeans, sunflower, avocado, figs, raisins, quinoa, and wheat (sprouted grain).
- Histidine
Another acid, which can not do without the muscles and the brain. A lack of histidine affects the sexual life of men, may trigger the development of deafness, arthritis and increases the risk of AIDS. Histidine contains corn, rice, potatoes, wheat, buckwheat, seaweed, beans, melon, cauliflower.
- Valine
Due to this, an amino acid in your muscles will grow and recover after a hard workout. To do this, eat beans, soy, spinach, beans, broccoli, peanuts, avocados, apples, figs, whole grain, sprouted grain, cranberries, oranges, blueberries, and apricots.