8 Foods rich in amino acids that should be in your diet amino acids food
Of the 20 types of amino acids that our body needs, 9 of them are considered essential, that is, amino acids that we find in food because the body does not produce them. You can easily ingest them through proteins of animal or vegetable origin, and an amino acid will have the same effectiveness from the meat or the garden beyond the properties of each food. Of course, keep in mind that the protein of meat origin contains the 9 essential amino acids, while in the vegetable almost always missing.
1. The egg
If there is a food famous for its protein intake to strengthen muscles this is the egg, and amino acids, in their role as builders, play a fundamental role in this mission. The egg can easily contain 6 grams of protein, and luckily we have plenty of ways to eat them. There are even those who eat them raw for avoiding the loss of properties when cooking it but do not do it in the case of eggs.
2. The chicken
And next to the egg you can not miss the chicken, although we can also go to other birds such as turkey, pheasant or quail. The most recommended part is the breast since amino acids help us create muscle and gain muscle mass. Chicken is also rich in niacin or selenium, but what many people do not know is that ostrich meat has more amino acids than chicken or other birds.
3. Red meats
Although according to the animal will have some or other supplements (for example the beef is rich in iron, the lamb provides selenium, zinc or omega 6 fatty acids), it is meat that provides all the amino acids, and are also quite versatile in the kitchen. The cut of red meat is also important, so to take full advantage of the amino acids we will choose lean meat, better than the pieces with more fats, which also provide more calories.
4. The bluefish
We refer to salmon, tuna or sardines, rich sources of protein and healthy fats, without which our body would not work. Tuna and sardines are rich in omega 3 and their protein intake – and therefore amino acids – is spectacular, and sardines are also a very interesting option, whether canned or fresh, for example, grilled and accompanied by a salad where you can not miss some of the ingredients that we will see below.
The sprouts are good, but also the tofu, the edamame, the grain, the miso or the soy milk itself. This vegetable is one of the few that contains the nine essential amino acids, and we are also lucky that soy and its derivatives are low in fat. Whenever we can, we will choose organic or ecological soybean.
6. The quinoa
One of the superfoods of the moment is quinoa, rich in proteins and that shares with soy the privilege of being in the select club of foods of vegetable origin with all the essential amino acids. Although it depends on the variety (16% of yellow and red are proteins, in white, the percentage would decrease to 14 for white quinoa) a cup of quinoa can provide 8 grams of protein.
7. Fruits, vegetables, and vegetables
Onions, garlic, avocado, bananas, melons, citrus fruits such as lemons and oranges, cauliflower, potatoes, corn, bamboo shoots, nuts such as peanuts, pumpkin seeds or almonds … all of them are interesting sources of amino acids that we should take into account in our diet.
Specifically, shrimp and scallops. Although they must be consumed in moderation, both for the price and for uric acid or cholesterol, prawns are an important source of protein – its contribution is similar to that of chicken meat – and low in fat. The scallops, beyond the proteins and their amino acids, give us vitamin B12, magnesium, potassium or omega 3 fatty acids.
Do not hesitate and make sure that amino acids are not missing in your diet thanks to these foods, which also add multiple benefits to your body through the rest of the non-essential nutrients of its composition.