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Post Date:
3rd Dec 2021
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The nine essential amino acids can’t be produced by your body and must be obtained through your diet. GrowMad's Claire takes a more in-depth look at some of the plant-based sources and some ideas of subjects you can grow at home...
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Vegetables that contain the 9 essential amino acids
| Introduction
The human body requires 20 different amino acids to build and repair proteins. Among these, nine are considered essential amino acids because the body cannot produce them on its own, so they must be obtained through the diet.
In summary, each essential amino acid plays a unique and vital role in the overall health and functioning of the human body. Obtaining these amino acids through a well-balanced and diverse diet is essential for supporting various physiological processes and maintaining optimal health.
Here are the nine essential amino acids and their functions.
| The 9 Essential Amino Acids
Amino acids are the building blocks of proteins and play many critical roles in the body. They are essential for building muscle, hormone function and regulating immune systems.
Amino acids are categorised as essential, conditionally essential, or nonessential.
Your body is capable of producing nonessential, however, the essential amino acids have to be obtained from your diet.
The majority of essential amino acids can be obtained from a combination of dairy and meat products, but if you are vegetarian or vegan or simply searching for a more plant-based and sustainable way of life, these compounds can be sourced from several plant types, some of which you can grow at home.
Here are the nine essential amino acids and their functions:
Histidine:
Histidine is crucial for the synthesis of histamine, a compound involved in various physiological processes. Histamine plays a role in immune response, acts as a neurotransmitter in the central nervous system, and is involved in the regulation of stomach acid production. Additionally, histidine is important for the maintenance of the myelin sheath, which protects nerve cells.
Isoleucine:
Isoleucine is one of the branched-chain amino acids (BCAAs) and is particularly important for muscle metabolism. It is involved in energy regulation during exercise, promoting endurance. Isoleucine also contributes to the formation of haemoglobin, the protein responsible for transporting oxygen in the blood.
Leucine:
Leucine is a key regulator of protein synthesis and plays a crucial role in muscle growth and repair. It activates a pathway in cells that stimulates the synthesis of new proteins. Additionally, leucine is involved in the regulation of blood sugar levels and provides energy to muscles during physical activity.
Lysine:
Lysine is essential for growth and development, as it is a key component in the formation of collagen, an essential protein in skin, bones, and connective tissues. Lysine also plays a role in calcium absorption, energy production, and the formation of carnitine, which is involved in the transport of fatty acids.
Methionine:
Methionine is important for the synthesis of various molecules, including other amino acids, proteins, and the antioxidant glutathione. It is also a source of sulfur, which is necessary for the structure and function of proteins and enzymes. Additionally, methionine is involved in the metabolism of fats.
Phenylalanine:
Phenylalanine is a precursor for several neurotransmitters, including dopamine, norepinephrine, and epinephrine. These neurotransmitters play crucial roles in mood regulation, stress response, and overall neurological function. Phenylalanine is also involved in the production of melanin, the pigment responsible for skin and hair colour.
Threonine:
Threonine is necessary for the formation of proteins and the synthesis of various important molecules in the body. It plays a role in supporting the immune system by aiding in the production of antibodies, which are proteins that help the body defend against infections.
Tryptophan:
Tryptophan is a precursor to serotonin, a neurotransmitter that regulates mood, sleep, and appetite. Serotonin is also involved in various physiological processes, including the contraction of smooth muscles and the regulation of blood clotting. Tryptophan is also a precursor to niacin (vitamin B3), which is important for energy metabolism.
Valine:
Like isoleucine, Valine, another branched-chain amino acid, is essential for muscle metabolism and tissue repair. It works synergistically with isoleucine and leucine to promote muscle growth and repair. Valine is also involved in energy production and contributes to the maintenance of proper nitrogen balance in the body.
| Where can the Essential Amino Acids be Obtained from?
It's generally uncommon for individual fruits and vegetables to contain all nine essential amino acids in sufficient amounts. However, by combining different plant-based foods, you can create a complementary mix of amino acids that provides a balanced and complete protein profile. This concept is known as protein complementarity or protein combining.
Here are some examples of plant-based foods that, when combined, can provide all nine essential amino acids:
1. Quinoa:
Quinoa (strictly speaking classed as a grain rather than fruit or veg) is versatile, highly nutritious and unique in that it contains all nine essential amino acids, making it a complete protein source. It is particularly rich in lysine, an amino acid that is often limited in other grains. Quinoa is also a good source of fibre, vitamins, and minerals, including magnesium and iron.
2. Buckwheat:
Buckwheat is a gluten-free seed-like grain that provides a good balance of essential amino acids, with an emphasis on lysine. It also contains antioxidants, vitamins, and minerals. Buckwheat has a unique nutty flavour and is commonly used in pancakes, porridge, and as a rice substitute.
3. Soybeans and Soy Products:
Soybeans are exceptional among plant foods as they offer a complete protein profile. Tofu, made from soybean curds, is a versatile meat substitute rich in protein, iron, and calcium. Tempeh is a fermented soy product, offering probiotics along with protein. Edamame, or young soybeans, are a tasty and nutritious snack.
4. Chia Seeds:
Chia seeds are a rich source of plant-based omega-3 fatty acids, fibre, and complete protein. While they don't provide a high quantity of protein per serving, they contribute essential amino acids. When soaked in liquid, chia seeds develop a gel-like consistency, making them ideal for puddings, beverages, or as an egg substitute in baking.
5. Hemp Seeds:
Hemp seeds are a nutritional powerhouse, providing complete protein, omega-3 and omega-6 fatty acids, and various minerals. The protein in hemp seeds is easily digestible, and they can be sprinkled on salads, yoghurt, or blended into smoothies for an added nutrient boost.
6. Amaranth:
Amaranth is a pseudocereal with a rich nutritional profile. It contains all essential amino acids, with a notable amount of lysine. Amaranth is also high in fibre, iron, and magnesium. Cooked amaranth can be used as a side dish, added to soups, or incorporated into various recipes.
7. Spirulina:
Spirulina is a blue-green algae that is highly nutritious and contains all essential amino acids. It's a rich source of protein, vitamins (especially B vitamins), and minerals. Spirulina is often consumed in powdered form, added to smoothies or other beverages, and is available in supplement form.
Most vegetables contain some amount of amino acids, which are the building blocks of proteins. However, the protein content and amino acid profiles can vary among different vegetables.
While vegetables may not provide all essential amino acids in the same proportions as animal sources, consuming a variety of vegetables can contribute to your overall amino acid intake. However, if you’re following a plant-based diet, you can still ensure proper intake of all nine essential amino acids by eating a variety of plant proteins each day.
Here are some examples of vegetables that contain amino acids that you can grow at home or on the allotment:
Asparagus:
Asparagus provides amino acids like asparagine and cysteine. Additionally, it offers folate, a B vitamin crucial for cell division and DNA synthesis. You can discover more about growing your own asparagus here.
Bell Peppers:
Bell peppers contain amino acids such as proline and glycine. These colourful vegetables are also high in vitamin C, an antioxidant crucial for immune function and collagen synthesis. You can discover more about growing your own peppers here.
Broccoli:
Broccoli is a source of essential amino acids like leucine, isoleucine, and valine. These branched-chain amino acids are important for muscle protein synthesis and energy metabolism. You can discover more about growing your own broccoli here or sprouting broccoli here.
Brussels Sprouts:
Brussels sprouts contain amino acids like leucine, isoleucine, and valine, which are essential for muscle function and tissue repair. You can discover more about growing your own Brussels sprouts here.
Carrots:
Carrots contribute amino acids like glutamic acid and asparagine. Beyond amino acids, they are rich in antioxidants and beta-carotene, supporting overall health and particularly benefiting eye health. You can discover more about growing your own carrots here.
Cauliflower:
Cauliflower contains a mix of amino acids, including glutamic acid, which is involved in neurotransmission, and arginine, which plays a role in immune function. You can discover more about growing your own cauliflower here.
Courgette:
Courgette contains amino acids like leucine and asparagine. With low-calorie content, zucchini is also a good source of vitamins A and C. You can discover more about growing your own courgette here.
Cucumber:
Cucumbers contribute amino acids such as asparagine and glutamic acid. Apart from amino acids, cucumbers are hydrating and supply essential vitamins and minerals. You can discover more about growing your own cucumber here.
Kale:
Kale provides amino acids like proline, important for collagen formation and joint health, and glycine, involved in the synthesis of proteins and neurotransmitters. You can discover more about growing your own kale here.
Legumes (Beans, Lentils):
Legumes are excellent sources of amino acids, particularly lysine and arginine. When combined with grains, legumes offer a balanced profile of essential amino acids, making them essential components of vegetarian and vegan diets.
Mushrooms:
While not as protein-dense as some alternatives, mushrooms provide various amino acids, including glutamine and asparagine. Additionally, they offer unique bioactive compounds with potential health benefits. You can find a comprehensive list of mushroom grow kits here.
Onions:
Onions provide amino acids, including cysteine and methionine. Additionally, they contain quercetin, a flavonoid known for its anti-inflammatory and antioxidant properties. You can discover more about growing your own onions here.
Peas:
Peas provide lysine, an essential amino acid that is involved in protein synthesis, calcium absorption, and collagen formation. Arginine, another amino acid in peas, plays a role in various physiological processes, including wound healing. You can discover more about growing your own peas here.
Potatoes:
Potatoes contain amino acids such as aspartic acid, which is involved in energy production, and glutamic acid, which acts as a neurotransmitter in the central nervous system. You can discover more about growing your own potatoes here.
Spinach:
Spinach contains a variety of amino acids, including glutamine, which is crucial for immune system function and the health of the intestinal lining. Asparagine, another amino acid found in spinach, plays a role in the synthesis of proteins and nucleotides. You can discover more about growing your own spinach here.
Sweet Potatoes:
Sweet potatoes offer essential amino acids like tryptophan, which is a precursor to serotonin and melatonin, important neurotransmitters involved in mood regulation and sleep. You can discover more about growing your own sweet potatoes here.
Tomatoes:
Tomatoes contain amino acids like glutamic acid. Alongside their amino acid content, tomatoes are a rich source of lycopene, an antioxidant associated with various health benefits, including cardiovascular health. You can discover more about growing your own tomatoes here.
The following are not able to be produced at home but are key food sources for vegetarian/vegan:
Chickpeas:
Chickpeas, belonging to the legume family, are abundant in lysine and serve as a substantial plant-based protein source. They also contain essential amino acids like tryptophan and methionine.
Avocado:
Avocado is unique among fruit and vegetables as it contains all nine essential amino acids. It also provides healthy monounsaturated fats, making it a nutrient-dense food that supports overall health.
| Conclusion and Takeaway
By incorporating a variety of these plant-based sources into your diet, you can ensure that you receive a diverse array of amino acids over the course of the day. While each individual food may not contain all essential amino acids in high amounts, the combination of different sources provides a complementary and balanced amino acid profile, supporting overall health and nutrition.
Remember that it's not necessary to consume all essential amino acids in a single meal. As long as you have a varied and balanced diet throughout the day, your body will receive the necessary amino acids from different food sources. If you follow a vegetarian or vegan diet, paying attention to protein complementarity can help ensure you get a well-rounded amino acid profile.
Tips for Amino Acid Intake on a Plant-Based Diet:
Diversify Your Diet: Ensure a broad range of amino acids by including various vegetables, legumes, grains, nuts, and seeds in your meals.
Combine Complementary Proteins: Enhance the amino acid profile by pairing different plant-based protein sources. For example, combining beans and rice creates a more complete set of amino acids.
Consider Protein-Rich Snacks: Include protein-rich snacks like nuts, seeds, or edamame to boost your daily amino acid intake.
Supplement if Necessary: Individuals on strict vegetarian or vegan diets may consider amino acid supplements, but it's crucial to consult with a healthcare professional before doing so.
By incorporating diverse plant-based foods into your diet and paying attention to complementary protein sources, you can ensure a well-rounded and nutritionally sufficient intake of amino acids.
See you on the soil...
Claire.
