Essential Amino Acid

 

What It Does

 

Plant Based Sources

  Leucine

Is one of the best essential amino acids for stimulating muscle strength and growth, and also referred to as a BCAA (brand-chain amino acid). Helps regulate your blood sugar by moderating insulin into the body during and after exercise and can even help prevent and treat depression.

Seaweed, pumpkin, peas and pea protein, whole grain rice, sesame seeds, watercress, turnip greens, soy, sunflower seeds, kidney beans, figs, avocados, raisins, dates, apples, blueberries, olives and even bananas. DonŐt limit yourself to one food of these choices, and aim for a serving of either seaweed, leafy greens, hemp seeds, grains, legumes, seeds, or beans at each meal to be sure you get enough high-quality plant-protein and  *Chia Seeds, Hemp Seeds, Quinoa, Ezekiel Bread, Hummus, Edamame, Beans.

  Isoleucine

Another BCAA similar to leucine, however with a few different responsibilities. It is an isolated form of leucine that specifically helps the body produce energy and hemoglobin. ItŐs also vital assisting in nitrogen growth within the muscle cells, especially in children.

Rye, soy, cashews, almonds, oats, lentils, beans, brown rice, cabbage, spinach, pumpkin, pumpkin seeds, sunflower seeds, sesame seeds, cranberries, blueberries, apples, and kiwis, *Chia Seeds, Hemp Seeds, Quinoa, Ezekiel Bread, Hummus, Edamame, Beans.

 

  Lysine

Responsible for proper growth and in the production of carnitine (lowers cholesterol).  It also helps the body absorb calcium for even further bone strength and also aids in collagen production. ItŐs vital to get enough of this amino acid since deficiency can lead to nausea, depression, fatigue, muscle depletion and even osteoporosis. 

 

Beans (the best), watercress, hemp seeds, chia seeds, spirulina, parsley, avocados, soy protein, almonds, cashews, and some legumes with lentils and chickpeas being two of the best, * Chia Seeds, Hemp Seeds, Quinoa, Ezekiel Bread, Hummus, Edamame, Beans

  Methionine

Helps form cartilage in the body through the use of sulfur. Sulfur is a mineral essential to the production of bone cartilage and no other amino acids contain sulfur aside from methionine. People who donŐt eat enough sulfur-containing foods may suffer arthritis, damaged tissue, and poor healing. Also aids in the production of muscle growth and formation of creatine, needed for optimal cellular energy.

 

Sunflower seed butter and sunflower seeds, Brazil nuts, oats, seaweed, wheat, figs, whole grain rice, beans, legumes, onions, cacao, and raisins, * Chia Seeds, Hemp Seeds, Quinoa, Ezekiel Bread, Hummus, Edamame, Beans

  Phenylalanine:

This amino acid comes in three forms: L-phenalynaline (a natural form found in protein) and D-phenalynaline (a form produced by a laboratory), and DL phenalynaline (a combination of both forms). Always eat food-based sources before choosing supplements or enriched food products with a lab-derived version of this amino acid. Is important in the body because it turns into tyrosine once ingested, which is another amino acid thatŐs needed to make proteins, brain chemicals, and thyroid hormones.  Lack of this amino acid can result in brain fog, lack of energy, depression, lack of appetite, or memory problems.

 

Spirulina and other seaweed, pumpkin, beans, rice, avocado, almonds, peanuts, figs, raisins, leafy greens, most berries, olives, and seeds. *Chia Seeds, Hemp Seeds, Quinoa, Ezekiel Bread, Hummus, Edamame, Beans

  Threonine

Supports a healthy immune system, heart, liver, and central nervous system health. It also helps maintain a balance of proteins within the body to assist in overall repair, energy, and growth.  Also helps the bodyŐs connective tissues and joints in good health by producing glycine and serine in the body, two essential amino acids needed for healthy bones, skin, hair, and nails. In the liver it helps with fatty acid digestion to prevent fatty acid build-up and liver failure.

 

 Watercress and spirulina (which even exceed meat), pumpkin, leafy greens, soybeans, sesame seeds, sunflower seeds and sunflower butter, almonds, avocados, figs, raisins, wheat, sprouted grains, * Chia Seeds, Hemp Seeds, Quinoa, Ezekiel Bread, Hummus, Edamame, Beans

  Tryptophan

Known as the relaxing amino acid, trytophan is vital to a healthy nervous system and brain health, along with sleep, muscle growth and repair, and overall neurotransmitter function. ItŐs one of the most prominent amino acids found in turkey, milk, and cheese that cause those foods to make you feel sleepy and relaxed. Trytophan also converts to serotonin once in the brain, which creates a happy feeling tied to lower levels of stress and depression. Recommended not to consume milk and cheese sources (or turkey) for your trytophan content. Animal foods promote inflammation and there are alternative plant-based sources you can choose instead.

 

Oats and oat bran, seaweed, spinach, watercress, soybeans, pumpkin, sweet potatoes, parsley, beans, beats, asparagus, mushrooms, all lettuces, leafy greens, beans, avocado, figs, winter squash, celery, peppers, carrots, chickpeas, onions, apples, oranges, banana, lentils, peas * Chia Seeds, Hemp Seeds, Quinoa, Ezekiel Bread, Hummus, Edamame, Beans

 

  Valine

Valine is another BCAA needed for optimal muscle growth and repair. ItŐs also responsible for endurance and the overall maintenance of good muscle health.

 

 Beans, spinach, legumes, broccoli, sesame seeds, peanuts, whole grains, figs, avocado, apples, sprouted grains and seeds, blueberries, cranberries, oranges, and apricots, * Chia Seeds, Hemp Seeds, Quinoa, Ezekiel Bread, Hummus, Edamame, Beans

  Histidine

This amino acid helps transport neurotransmitters (chemical messengers) to the brain and also helps overall muscle health within each muscle cells. It even helps detoxify the body by producing red and white blood cells needed for overall health and immunity.  Not obtaining enough histidine can result in arthritis, sexual dysfunction, and even deafness. It can also make the body more susceptible to the AIDS virus.

 

Rice, wheat, rye, seaweed, beans, legumes, cantaloupe, buckwheat, potatoes, cauliflower and corn,*Chia Seeds, Hemp Seeds, Quinoa, Ezekiel Bread, Hummus, Edamame, Beans

 

  What to

  Consider

The average American consumes 50-70 grams of protein a day.

If you are eating 80% alkaline, you shouldnŐt be concerned. Your body is most likely getting the protein it needs. Although Grass Fed, Organic, and Free-Range provide Ňcomplete proteinÓ, which means it contains all of the amino acids needed for the body, it has been found that consuming excess animal protein is linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers.    

*TOP 7 ALKALINE COMPLETE PROTEINS (contain all 9 essential amino acids): Chia Seeds, Hemp Seeds, Quinoa, Ezekiel Bread, Hummus, Edamame, Beans

 

It was concluded in The China Study that a 10% increase in animal protein turned on the cancer promoting ability of certain genes. When compared to the same amount with plant-based proteins the opposite happened.  In conclusion grass-fed, organic, and free-range meat is okay in great moderation. One may also keep in mind that meat is still acidic and requires a lot of energy for your body to break it down.  The average American consumes 50-70 grams per day.

References: http://www.encognitive.com/node/7249

http://www.getoffyouracid.com/blogs/news/79344963-can-i-get-enough-protein-on-the-alkaline-diet-and-my-top-7-sources-of-plant-based-alkaline-protein

http://www.onegreenplanet.org/natural-health/need-protein-amino-acids-found-abundantly-in-plants/