The human body needs many minerals to function properly. In this article you’ll find all the basics about essential amino acids, including how they function, food sources rich in essential amino acids, and the potential benefits of taking a supplement.
Amino Acids:
You can get amino acids from a variety of foods, including animal proteins and plant-based foods:
Animal proteins: These are the most easily absorbed and used by the body. Good sources include beef, poultry, fish, eggs, and dairy.
Plant-based foods: Some plant foods are complete proteins, meaning they contain all nine essential amino acids. These include soy products like edamame and tofu, as well as quinoa and buckwheat. Other plant foods contain some essential amino acids, but not all. These include nuts, seeds, beans, and some grains.
Bone broth: Contains amino acids that can help heal the gastrointestinal tract.
The body breaks down protein into amino acids after it's eaten. The body uses amino acids for many processes, including building muscle and regulating the immune system.
A healthy, balanced diet can usually provide all the essential amino acids the body needs.
However, some people take amino acid supplements to improve mood, sleep, or athletic performance. Before starting any supplements, it's important to speak with a healthcare provider.
The most important fatty acids the body needs are linoleic acid (an omega-6 fatty acid) and alpha-linolenic acid (an omega-3 fatty acid), both considered "essential fatty acids" because the body cannot produce them and must obtain them through diet.
Key points about these fatty acids:
Omega-3s:
While ALA is the essential omega-3, the body can convert it to longer chain omega-3s like EPA and DHA, which are found in fatty fish and considered even more beneficial for health; therefore, including sources of EPA and DHA in the diet is recommended.
Importance of balance:
Maintaining a proper balance between omega-3 and omega-6 fatty acids is crucial, as too much omega-6 can promote inflammation.
Sources:
Good sources of omega-3 fatty acids include fatty fish (salmon, tuna), flaxseeds, chia seeds, and walnuts. Sources of omega-6 fatty acids include vegetable oils like sunflower and safflower oil.