Essential amino acids are not made by the human body; they must be obtained from the diet. Therefore, the question should be rephrased as: What are dietary sources of essential amino acids?
The best sources of essential amino acids are foods containing complete proteins.
Dietary Sources of Essential Amino Acids:
-
Animal Proteins: These are considered complete proteins because they contain all nine essential amino acids. Excellent sources include:
- Meat (beef, pork, lamb, etc.)
- Poultry (chicken, turkey, etc.)
- Fish and Seafood
- Eggs
- Dairy products (milk, cheese, yogurt)
-
Plant-Based Proteins: While many plant-based proteins are incomplete (lacking one or more essential amino acids), combining different plant sources can provide all nine. Examples include:
- Legumes (beans, lentils, peas)
- Grains (rice, wheat, oats)
- Nuts and Seeds
- Soy products (tofu, tempeh)
It's important to note that while your body can synthesize non-essential amino acids, it cannot produce the nine essential amino acids. These must be consumed through diet. As the reference states, animal proteins are particularly good sources. Consuming a varied and balanced diet is key to ensuring sufficient intake of all essential amino acids.
