The 9 Essential Amino Acids Vegans Need In Their Diet
Why Vegans Need To Eat A Combination Of Essential Acids
Eating the full spectrum of essential amino acids is a vital part of a healthy and balanced diet.
Foods that combine all essential amino acids are beef, buckwheat, chicken, dairy, eggs, fish, quinoa, soya. Because most plant based foods don’t have all these essential amino acids. Vegans particularly need to make sure they are including all the essential amino acids in each meal.
Histidine:
Histidine is one of the essential amino acids that helps manufacture the brain chemical histamine in the body. Vital to maintain a healthy digestive system, immune system, and sleep.
Histidine is found in cantaloupe melon, legumes, potatoes, rice and wheat.
Isoleucine:
Isoleucine as an essential amino acid produces hemoglobin in the body and controls muscle metabolism, and energy levels in the body.
Isoleucine can be found in beans, brown rice, cabbage, oats, quinoa, rye and soya,
Leucine
Leucine is another branched amino acid that stimulates muscle protein synthesis and supports better recovery after exercise. It is also has been researched as being helpful in balancing glucose levels and reducing obesity.
Leucine is rich in peas, pumpkins, seaweed, sesame seeds and whole grain rice.
Lysine:
Lysine is one of the main essential amino acids that help with Hormone production, energy, and immune function. Lysine assists the body in absorbing calcium and decreases the amount of calcium lost in urine.
Lysine can be found in beans, pistachios, pumpkin seeds, quinoa, seitan and soya,
Methionine:
Methionine essential amino acid assists the body with detoxification, growth of muscle tissue, and metabolism. Methionine is an antioxidant that is said to protect the body from the damage of ionizing radiation and help prevent fat deposits in your liver.
Methionine is found in Chia seeds, hemp seeds and sunflower seeds.
Phenylalanine:
Your body can convert phenylalanine into the amino acid tyrosine, which helps produce happy and healthy neurotransmitters (dopamine, norepinephrine, and epinephrine). L-There are 2 forms phenylalanine and D-phenylalanine, the body cannot produce enough L-phenylalanine on its own so requires it from food.
Phenylalanine is found in almonds, avocado, beans, seaweed, spirulina and rice.
Threonine:
Threonine is one of the vital essential amino acids, it is involved in fat metabolism, protein synthesis, and good intestinal health. Threonine has an important role in collagen and elastin. It also supports sleep and helps form blood clots to stop bleeding.
Threonine is rich in chia seeds and hemp seeds, leafy greens, spirulina and watercress.
Tryptophan:
Tryptophan is a necessary essential amino acid that is used to produce serotonin, melatonin and niacin ( vitamin b3). As well as being an important requirement to help produce enzymes, proteins and muscle tissue.
Tryptophan is found in oats, soya, spinach, sweet potatoes,
Valine
Valine enhances energy and endurance, helps lower elevated blood sugar levels, and increases growth hormone production. An important amino acid for muscle growth and tissue regeneration.
Valine is found in broccoli, hemp seeds, legumes, sesame seeds and spinach.
Importance Of Combining Essential Amino Acids
Our mind, body, emotions and the ability for our body to rest,sleep and repair depends on the right combination of essential amino acids. So many vegans eat very unhealthily because they don’t eat the right foods or don’t ensure they are getting the right combination of amino acids at each meal.
Complete Protein Combinations
Easy Essential Amino Acid Combinations that make up a full protein meal or snack.
- Rice and beans make up a full protein
- Beans on wholewheat toast
- Peanut butter on wholewheat toast
- Dahl ( lentils and rice)
- Chickpea Salad with Sprouts
- Kidney Bean Pasta Salad
- Pea Pasta Salad
- Pea Rice Salad
- Pita Bread and Humous
Ensuring a balanced intake of essential amino acids is key for vegans to maintain a healthy diet. This article highlights the importance of combining different plant-based foods like beans, seeds, and whole grains to get all nine essential amino acids. It’s a great reminder for vegans to focus on variety in their meals to support muscle growth, energy levels, and overall well-being.