What are Amino Acids?
Amino Acids are the building blocks of protein. There are 22 naturally occurring amino acids. 12 of these amino acids are considered to be nonessential, because they are naturally synthesized by the body. 8 are considered to be essential, meaning that our body cannot make them on its own, so we need to get them in with our diet. The last 2 are semi-essential, meaning that they are essential for children and during times of increased nutritional-demand, such as when women are pregnant and nursing.
Where do we find them?
While all animal protein sources contain significant amounts of amino acids, you don’t need to consume them in large amounts (or at all) to get more than adequate amounts of protein in your diet. In fact, just as vital enzymes and nutrients are lost when we cook our food, the same follows suit with amino acids. So, the best way to healthfully and effectively get in your necessary amino acids is by including as many fresh, raw fruits, vegetables, nuts, and seeds as possible in your diet.
As you can see from the list below, variety is key. If you make sure to rotate the fruits and vegetables you choose each week, you will never have to worry about being protein deficient.
The Essential Amino Acids
Isoleucine
Helps regulate blood sugar, increases energy production, & is needed for the production of hemoglobin.
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Apricots
Apples
Beans (all)
Dates
Figs
Lentils
Nuts (almonds & cashews)
Peaches
Pears
Seeds (all)
Strawberries
Tomatoes
Most Vegetables
Leucine
Necessary for proper growth, stimulates protein synthesis in muscles, & aids in wound healing.
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Apples
Apricots
Dates
Figs
Nuts (all)
Peaches
Pears
Seeds (all)
Strawberries
Tomatoes
Vegetables (most)
Whole grains (all)
Lysine
Supports absorption of calcium, aids in the production of antibodies, enzymes, hormones, & collagen.
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Aloe Vera
Apples
Apricots
Avocado
Bananas
Beans (all)
Cantaloupe
Dates
Figs
Grapefruit
Nuts (all)
Oranges
Papaya
Peaches
Pears
Persimmon
Pineapple
Seeds (all)
Strawberries
Tomatoes
Vegetables (all)
Whole grains (especially quinoa)
Methionine
Antioxidant that aids in digestion, minimizes fat buildup in the liver, & can help protect against radiation.
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Apples
Apricots
Avocado
Bananas
Brown Rice
Cantaloupe
Chives
Corn
Dates
Figs
Garlic
Lentils
Nuts (especially Brazil nuts)
Onions
Oranges
Papaya
Peaches
Pears
Pineapple
Sesame Seeds
Strawberries
Sunflower Seeds
Tomatoes
Vegetables (all)
Whole grains (all)
Phenylalanine
Helps with the formation of neurotransmitters, can help relieve pain & alleviate depression.
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Apples
Apricots
Avocado
Bananas
Beans (especially chickpea & lentil)
Figs
Nuts (especially almonds)
Parsley
Peaches
Pears
Pineapple
Seeds (all)
Strawberries
Tomatoes
Vegetables (most)
Whole Grains (all)
Threonine
Supports healthy tooth enamel & collagen, minimizes fat in the liver, & stimulates the immune system.
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Apples
Apricots
Beans (all)
Dates
Figs
Nuts (all)
Peaches
Pears
Persimmon
Seeds (all)
Strawberries
Tomatoes
Vegetables (most)
Whole Grains (all)
Tryptophan
Encourages healthy sleep & elevates mood.
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Alfalfa
Avocado
Bananas
Beans (all)
Chives
Dates
Figs
Grapefruit
Nuts (especially cashews)
Oranges
Papaya
Peaches
Pears
Pineapple
Seeds (all)
Strawberries
Sweet Potato
Tomatoes
Vegetables (all)
Whole grains (all)
Valine
Helps curb cravings and addictions, helps build muscle, & aids in tissue repair.
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Apples
Apricots
Beans
Dates
Figs
Mushrooms
Nuts (all)
Peaches
Pears
Persimmon
Seeds (all)
Strawberries
Tomatoes
Vegetables (most)
Whole grains (all)
Semi-essential:
Arginine
Supports the immune system, helps improve liver function, & is necessary for building muscle.
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Apples
Apricots
Beans (all)
Berries (all)
Coconut
Eggplant
Nuts (all)
Pineapple
Seeds (all)
Strawberries
Tomatoes
Vegetables (most)
Whole grains (all)
Histadine
Needed to produce red & white blood cells and for nutrient transport.
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Apples
Beans (all)
Nuts (all)
Papaya
Pineapple
Seeds (all)
Vegetables (most)