Amino Acids
What are amino acids, and why are they important?
Goal:
Goal:
Amino acids are the chemical building blocks that your body uses to make all of its proteins. Amino acids are combinations of oxygen, hydrogen, carbon, and nitrogen atoms. There are more than 50 amino acids in nature, but only 22 of those are necessary for human bodies to make the different proteins they need. Just like how the letters of the alphabet combine to make various words, these 22 amino acids combine to form various proteins.
Adults can make 13 of the 22 amino acids from the proteins they eat. The other nine amino acids, called essential amino acids, are just as necessary, but they come directly from the food we eat--our bodies cannot produce them. They are called essential amino acids because it is essential that we eat enough of them. Fortunately, there are food sources we can depend on for each. Proteins from animal sources are called "complete sources of protein" because they contain all nine essential amino acids. Click on the tabs below to learn more about the nine essential amino acids.
- necessary for growth and reducing stress, and recovery from illness and injury
- found in pork, poultry, some cheeses, wheat germ
- too much may cause a copper deficiency
- helps with regulating blood sugar levels and hormone production
- found in meat, fish, poultry, eggs, and cheese
- deficiency could result in muscle wasting
- helps regulate blood sugar
- found in dairy, soy, and beans
- deficiency can lead to hair loss
- important in building muscle and maintaining bone strength
- found in meat, eggs, soy, quinoa, and pumpkin seeds
- deficiency may lead to anxiety
- important for skin and hair growth
- found in eggs, grains, nuts, and seeds
- also important for nail strength
- necessary for vital brain functions
- found in dairy, meat, fish, beans, and nuts
- deficiency can lead to memory problems
- necessary for skin and tooth health – component of tooth enamel, collagen, and elastin
- found in cottage cheese and wheat germ
- assists in metabolizing fat
- assists in regulating sleep, mood, and appetite
- found in turkey, chicken, wheat germ, and cottage cheese
- deficiency can lead to dementia and digestive issues
- essential for mental and emotional health—focusing and remaining calm
- found in soy, cheese, mushrooms, and peanuts
- deficiencies can result in insomnia
Which of the nine essential amino acids is most important to your overall health? Why? Include how you can ensure you get enough of this amino acid in your diet.
| Your Responses | Sample Answers |
|---|---|
| Responses will vary greatly. Example: Histidine is the most important amino acid because it is necessary for growth and recovery from illness or injury. Without histidine, even the slightest injury or smallest cold could be detrimental to your health. Eat poultry, such as chicken, to ensure you get enough histidine; but don’t get too much because that can cause copper deficiencies. | |