Essential Amino Acids and Where to Get Them

Lisa Franchi January 08, 2014

You have probably heard about amino acids many times already. They are a subject of many health blogs, wellness shows and health magazines. But what exactly are they and where do they come from? And most of all – what do they really do for your body?

Amino acids play a crucial role as the building blocks of protein, which is a keystone of nutrition. Every part of the human body relies on protein for proper growth. Without it, growth is slow or impossible. There are two types of amino acid – the essential and non-essential. 9 amino acids have been found to be essential for human health. The problem is that the body could not manufacture them. What’s more, without the presence of these amino acids – the body could not produce the other fifteen, non-essential amino acids.

So what are these 9 essential amino acids and where can you get them?

Histidine – this amino acid is used as medicine for rheumatoid arthritis, allergic diseases, ulcers, and anaemia caused by kidney failure or kidney dialysis. It is found in highest concentrations in meat, and among the best sources of histidine are antelope, deer and boar. It can also be obtained from pork, as well as from fish like cod, pike, haddock and tuna.

Leucine – Leucine is known to stimulate muscle protein synthesis and anabolism. It can be found in some foods, including soy, seaweed and elk. Egg whites, tuna and chicken are also excellent sources of this amino acid.

Methionine – this amino acid aids in the prevention of liver damage in acetaminophen (Tylenol) poisoning. It is also used for increasing the acidity of urine, treating liver disorders, and improving wound healing. Other uses include treating asthma, depression, allergies, alcoholism, copper poisoning, schizophrenia, drug withdrawal, radiation side effects, and Parkinson’s disease. As with many other essential amino acids, egg whites are excellent source of methionine. But you can also get it from lobster and crab, and fish like roughy, pike and tuna, as well as meats like elk, turkey and chicken.

Phenylalanine – this is used to treat depression, attention deficit-hyperactivity disorder (ADHD), Parkinson’s disease, chronic pain, osteoarthritis, rheumatoid arthritis, alcohol withdrawal symptoms, and a skin disease called vitiligo. You can find the highest concentration of phenylalanine in meats like pork, beef, veal, lamb and turkey. You can also get it from salmon, and from various types of flour like cottonseed flour and sesame flour.

Threonine – this essential amino acid is used to treat various nervous system disorders including spinal spasticity, multiple sclerosis, familial spastic paraparesis, and amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease). Unlike the other amino acids, you can get threonine from plant produce like watercress and spinach. Egg whites and soy are also a good source of threonine.

Tryptophan – the body uses tryptophan to make niacin and serotonin – the hormone that is linked to a healthy sleep and a stable mood. This amino acid is also essential for the normal growth of infants and for nitrogen balance in adults. You can find high levels of tryptophan in turkey, as well as elk and sea lion meats. Egg whites, spinach, seaweed and soy are also excellent sources.

Isoleucine – this amino acid plays a crucial role in the proteinogenesis or the production of proteins in your body. Without isoleucine, your body cannot manufacture structural and functional proteins, including proteins used to make muscles, the antibodies used by your immune system, and a variety of hormones necessary for your health and growth. If you want to increase your isoleucine intake, add egg whites, turkey, soy, chicken, lamb and crab in your diet. Many types of fish also contain this amino acid, such as cod, roughy, pike and tuna.

Lysine – lysine is used to treat or prevent cold sores. It is also used to control the growth of herpes virus, and to improve athletic performance. You can find high levels of lysine in turkey and chicken breast meat. It is also present in fish like pike, tuna, cod, sunfish and ling. Watercress, seaweed and parsley also contain significant amount of this amino acid.

Valine – this essential amino acid aids in preventing the breakdown of muscles by supplying them with extra glucose responsible for the energy production during physical activity. Excellent sources of valine include egg whites, watercress, seaweed, spinach, elk and turkey.