Nine Essential Amino Acids

 

By: Thomas Herndon

 

Histidine- cell replication and division; important in children; but new evidence now includes importance in adults as well.

Deer, boar and antelope are each a top source of histidine. Pork is also a good source, regardless of the way it is prepared.

 Isoleucine- it, along with two other amino acids (Leucine and Valine) promote muscle recovery after exercise. Another thing it does is it forms hemoglobin and assists with regulating blood sugar levels and energy levels. It also is involved in blood-clot formation.

Turkey, following by soy, chicken, lamb and crab. Many types of fish also contain isoleucine.

 Leucine- stimulates the release of insulin from the pancreas; protects muscles and increases energy production. promotes tissue healing and skin repair

Soy, seaweed and elk. However, egg whites are also an excellent source of this amino acid, as is chicken. Tuna is another great option.

 Valine- It has a stimulating effect and is needed for muscle metabolism, repair and growth of tissue and maintaining the nitrogen balance in the body.

Egg whites come in first when it comes to getting valine in your diet. However, watercress, spinach, seaweed, elk and turkey are also great options for this amino acid.

 Tryptophan- production of niacin; used to produce serotonin, important for normal nerve and brain function. Serotonin is important in sleep, stabilizing emotional moods, pain control, inflammation, intestinal peristalsis, etc.

Elk and sea lion meats. Other top sources for this amino acid include seaweed, soy, egg whites and spinach.

 Threonine- assists in the formation of collagen and elastin in the skin.

Threonine marks a refreshing break from meats and fish since the top source of this amino acid are raw watercress and spinach. However, you can still get this compound from moose, turkey or tilapia if you so choose. Egg whites and soy are also significant sources of threonine.

 Phenylalanine- associated with PKU; part of nutrisweet; the body converts phenylalanine into tyrosine, another amino acid that’s needed to make proteins, brain chemicals, including L-dopa, epinephrine, and norepinephrine, and thyroid hormones

Meat is the way to go for phenylalanine, which is found in the highest concentration in pork, beef, turkey, veal and lamb. Salmon is also a solid source of this amino acid, however, as are various flours, such as cottonseed flour and sesame flour.

 Methionine- assists with metabolic function, breaks down fat, and is the primary source of sulfur in the body. also critical for the removal of heavy metals, such as lead and mercury

As with many other essential amino acids, egg whites are the best source for methionine. However, fish like roughy, pike and tuna aren’t far behind. You can also eat meats like elk, turkey and chicken to get this amino acid in your diet. Lobster and crab are also among the top foods for methionine.

 Lysine- helps prevent herpes infections

Lysine is found in the highest concentration in chicken breast meat and turkey breast meat. However, fish is your next best option, with sunfish, ling, pike, tuna, cod, cusk and dolphinfish all being excellent sources of lysine as well. Though not as high in concentration, watercress, seaweed and parsley also contain significant amounts of lysine.