Essential Amino Acid: Complete List With Their Benefits

The human body contains various compounds and requires proper nutrients for all nine essential amino acids. They play a crucial role in building proteins, hormones, and neurotransmitters. In this article, you will find details about essential amino acids, including types, how they function, foods rich in essential amino acids, and their benefits to the body.  

What Are Essential Amino Acids And Their Function In The Body?

Amino acids are compounds composed of mainly nitrogen, carbon, hydrogen, and oxygen and help function the body. There are almost 20 amino acids required to grow and body functioning. While all these are important for the body, nine are classified as essential. There are also non-essential amino acids that the body can make, but it can not make essential amino acids. You need to consume amino acid-rich food to balance the required quantity in the body. The best source of essential amino acids are animal proteins, such as meat, eggs, and poultry, which break down the protein in amino acids and then use them in muscle building and regulating the immune system. 

List Of Essential Amino Acids

Breaking down essential amino acids by describing their importance in the body. 

• Histidine is essential for the formation of histamine, a neurotransmitter involved in the immune responses and digestion. This amino acid also plays an important role in maintaining the body’s pH balance. 
• Isoleucine helps in energy production and regulates blood sugar levels. It is also important for muscle repair after exercise. 
• Leucine is a key regulator of protein metabolism and stimulation of muscle protein synthesis. It plays a significant role in muscle repair and growth, making it vital for athletes and bodybuilders.  
• Lysine plays a crucial role in protein synthesis, collagen formation, and calcium absorption. This is an essential amino acid that is required for growth, development, and support of the immune system. 
• Methionine is important for various cellular functions, including synthesising proteins and other molecules. Its main purpose is to support hair, skin, and nail health. 
• Phenylalanine, an essential amino acid, is crucial for producing various neurotransmitters, including dopamine, norepinephrine, and epinephrine, the pigmentation responsible for skin and hair colour. 
• Threonine compounds, such as collagen and elastin, such as collagen and elastin, are required for the body’s structural integrity. It is also involved in the nervous system’s functioning. 
• Tryptophan plays an essential role in mood regulation and sleep. Besides this, it is also important for synthesising protein and niacin. 
• Valine is a branch-chain amino acid (BCAA) that supports muscle growth and repair. Additionally, it is required to maintain the nitrogen balance in the body. 

These nine are essential amino acids that a human body requires to function properly. Now, discover how these essential amino acids benefit the body. 

Benefits Of Amino Acid

Essential amino acids can be extracted through a wide range of foods. Consuming amino-acid-rich foods in the right amount can have several benefits. 

Improves Mood

Tryptophan is responsible for regulating mood. Essential amino acid foods have a direct link to mood and sleeping disorders. Several studies have shown that consuming essential amino acid foods can reduce the symptoms of depression and boost mood. 

Muscle Growth & Repair

Essential amino acids like valine, isoleucine, and leucine are essential for muscle growth, recovery, and repair. Eating essential amino acid foods is good for those seeking instant muscle repair after an injury. 

Healthy Immune System

Amino acids like lysine and histidine contribute to making the immune system healthier. A healthier immune system keeps an individual away from infections and promotes better health. 

Energy production

One of the great benefits of essential amino acids is they boost energy and support physical endurance. 

Hormone Regulation 

Essential amino acids participate in various metabolic pathways, helping to regulate hormone secretion and balance. This, in turn, influences appetite, weight management, and overall metabolic health. 

Essential Amino Acids- Rich Foods That You Need To Incorporate

The human body can not synthesise essential amino acids on its own; there is a necessity to incorporate essential amino acid foods into your diet to extract the compounds. Essential amino acids are as important as nutrients for various body functions and body growth, immune support, and hormone regulation. 

Lean meat such as beef, chicken, turkey, and pork are excellent sources of essential amino acids, particularly valine, leucine, and lysine. These proteins are essential for muscle growth and overall physical well-being. 

Fish such as salmon, tuna, and cod are rich in essential amino acids like lysine, methionine, and tryptophan. They also make the heart healthy by providing Omega-3 fatty acids to the body. 

Dairy Products, including milk, yoghurt, and cheese, are a powerhouse of protein, providing all essential amino acids, such as lysine, which is mainly important for immune function and good for bone health. 

Eggs are a complete source of protein containing essential amino acids. 

Legumes like beans, lentils, and peas are some plant-based sources of essential amino acids, mainly rich in lysine. These essential amino acid foods are high in fibre. 

Nuts & Seeds such as almonds, chia seeds, and sunflower seeds offer all nine essential amino acids. These essential amino acid foods are also rich in fibre, which supports heart health and digestion. 

Whole Grains like brown rice and whole wheat contain moderate levels of essential amino acids while offering complex carbohydrates and fibre for sustained energy. 

Incorporating these essential amino acid foods into your diet ensures you are getting all the required nutrients. 

In this blog, we have included complete essential amino acid lists with their benefits. Probably now you know the importance of amino acids in our body. Include amino acid-rich foods in your diet to reap the maximum benefits and live a healthy life.