Essential Amino Acids: Definition & Plant-Based Sources

Amino acids are the building blocks of proteins, essential for our body tissues' growth, repair, and maintenance. Twenty different types of amino acids can combine to create thousands of proteins in our bodies. Nine of these 20 amino acids are essential, meaning our bodies cannot produce them independently. We must source them through our dietary intake.

Essential amino acids are critical in various bodily functions, including muscle growth and repair, immune function, hormone synthesis, and neurotransmitter production. Without adequate intake of these essential amino acids, our bodies cannot function optimally, and we may experience negative health consequences.

This article will explore what essential amino acids are and why they are important. We will also discuss where to find each essential amino acid on a whole food plant-based vegan diet, ensuring you can get all the nutrients you need to thrive on a vegan lifestyle.

What Are Essential Amino Acids?

Our bodies cannot synthesize essential amino acids independently, meaning we must obtain them through the foods we consume as part of our diet. There are nine essential amino acids that we need to consume in adequate amounts to maintain optimal health. These nine essential amino acids are:

1. Histidine
2. Isoleucine
3. Leucine
4. Lysine
5. Methionine
6. Phenylalanine
7. Threonine
8. Tryptophan
9. Valine

Each essential amino acid has unique functions and roles in the body. For example, lysine is vital for bone health and immune function. At the same time, tryptophan is a precursor to the neurotransmitter serotonin, which regulates mood and sleep.

Why Are Essential Amino Acids Important?

Essential amino acids are vital because they play a critical role in protein synthesis, which is necessary for our body tissues' growth, repair, and maintenance. Without adequate intake of essential amino acids, our bodies cannot build and repair muscles, produce hormones, or synthesize enzymes and neurotransmitters.

In addition, essential amino acids are necessary for maintaining immune function and preventing muscle breakdown during stress or illness. They also serve as precursors to essential molecules like creatine and nitric oxide, which are involved in energy metabolism and blood flow.

While all amino acids are necessary for maintaining health, it is essential to ensure adequate intake of essential amino acids to support optimal bodily functions. The following section will discuss obtaining all nine essential amino acids on a whole food plant-based vegan diet.

What Each Essential Amino Acid Does

Each essential amino acid has its unique functions and benefits in the body. Here's a breakdown of what each essential amino acid does:

1. Histidine: Histidine is essential for producing histamine, a neurotransmitter that helps regulate immune function, digestion, and sleep. It also plays a role in maintaining the myelin sheath, a protective covering around nerve cells.
2. Isoleucine: Isoleucine is involved in muscle metabolism and energy regulation. It also helps to maintain nitrogen balance in the body and promotes the healing of muscle tissue.
3. Leucine: Leucine is vital for muscle growth and repair. It also plays a role in regulating blood sugar levels and promoting wound healing.
4. Lysine: Lysine is necessary for producing collagen, a protein that provides structure to skin, bones, and other tissues. It also helps to support immune function and promote calcium absorption.
5. Methionine: Methionine is essential for the synthesis of other amino acids, as well as for the production of proteins, hormones, and neurotransmitters. It also helps to support liver function and the metabolism of fats.
6. Phenylalanine: Phenylalanine produces dopamine, norepinephrine, and epinephrine, three neurotransmitters that play a role in mood regulation, stress response, and energy levels.
7. Threonine: Threonine is vital for forming collagen and elastin, two proteins that provide structure to skin, bones, and other tissues. It also helps to support immune function and promote fat metabolism.
8. Tryptophan: Tryptophan is involved in the production of serotonin, a neurotransmitter that helps to regulate mood, sleep, and appetite. It also plays a role in the production of melatonin, a hormone that helps to regulate sleep-wake cycles.
9. Valine: Valine is involved in muscle metabolism and energy regulation and helps maintain nitrogen balance in the body. It can also promote muscle growth and tissue repair.

Consuming adequate amounts of all nine essential amino acids supports optimal bodily functions, including muscle growth and repair, immune function, hormone synthesis, and neurotransmitter production.

Where to Source Essential Amino Acids on a Whole Food Plant-Based Vegan Diet

Obtaining all nine essential amino acids on a whole food plant-based vegan diet is possible. However, because plant-based proteins tend to be lower in some essential amino acids than animal-based proteins, it is crucial to consume a variety of plant-based protein sources to ensure adequate intake of all essential amino acids.

In short, eat a broad range of whole foods throughout the day to ensure adequate protein intake.

Here are some plant-based sources of each essential amino acid:

1. Histidine: quinoa, chickpeas, rice, wheat, corn, oats, buckwheat, and legumes
2. Isoleucine: lentils, chickpeas, quinoa, pumpkin seeds, buckwheat, and almonds
3. Leucine: soybeans, lentils, peanuts, almonds, buckwheat, and quinoa
4. Lysine: tofu, tempeh, lentils, black beans, kidney beans, buckwheat, and quinoa
5. Methionine: Brazil nuts, sesame seeds, tofu, buckwheat, tempeh, and oats
6. Phenylalanine: soybeans, pumpkin seeds, quinoa, buckwheat, peanuts, and almonds
7. Threonine: lentils, peanuts, spinach, quinoa, buckwheat, and soybeans
8. Tryptophan: quinoa, pumpkin seeds, chia seeds, oats, buckwheat, and soybeans
9. Valine: black beans, kidney beans, chickpeas, lentils, buckwheat, and peanuts

It is important to note that some plant-based sources of essential amino acids may be low in one or more essential amino acids, so consuming various protein sources throughout the day is crucial.

Some plant-based protein sources, such as hemp seeds, soybeans and quinoa, are complete proteins, meaning they contain all nine essential amino acids in adequate amounts. However, even if you consume incomplete protein sources, such as beans and rice, you can still obtain all the essential amino acids by combining them in a meal.

In conclusion, a whole food plant-based vegan diet can provide all the essential amino acids necessary for optimal health, as long as you consume various protein sources throughout the day. Incorporating multiple protein-rich plant foods into your meals ensures your body has all the essential amino acids needed to thrive.

Conclusion

Essential amino acids are vital nutrients critical in many bodily functions, including muscle growth and repair, immune function, hormone synthesis, and neurotransmitter production. While our bodies cannot produce essential amino acids independently, obtaining all nine essential amino acids on a whole food plant-based vegan diet is possible.

Consuming various plant-based protein sources throughout the day ensures your body has all the essential amino acids needed to thrive. Some plant-based protein sources, such as soybeans and quinoa, are complete proteins. In contrast, others may be low in one or more essential amino acids. However, you can still obtain all the essential amino acids by combining incomplete protein sources in a meal.

It is important to note that protein needs vary depending on factors such as age, sex, and activity level. Nutritionists generally recommend that adults consume 0.8 grams of protein per kilogram of body weight per day. However, athletes and individuals with higher protein needs may require more.

In addition to consuming adequate amounts of essential amino acids, it is vital to consume various other nutrients, including vitamins, minerals, and fibre, to maintain optimal health. A balanced whole-food, plant-based vegan diet ensures your body has all the nutrients needed to thrive.

In summary, essential amino acids are crucial for maintaining optimal health. A whole food plant-based vegan diet can provide all the essential amino acids necessary for optimal bodily functions. Incorporating various protein-rich plant foods into your meals ensures your body has all the essential amino acids needed to thrive.