Facts on Amino Acids

1. Amino Acids are Everywhere

Proteins consist of 22 substances known as amino acids. These amino acids are necessary for maintaining life. They support the growth, repair and maintenance of our organs, nerves, skin, hair and nails as well as all of the muscles in our bodies. Every structure in our bodies contains proteins made up of amino acids.

2. Essential Means You Have to Eat Them

Our bodies can't produce essential amino acids, so we have to get them from the foods we eat. The eight essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. These amino acids are in a healthy diet that consists of all food groups.

3. Some are Essential Some of the Time

The body can't produce conditionally essential amino acids in times of extreme growth or injury. Arginine and cystine are the most common amino acids to be conditionally essential, but others can fall into this category too. In order for the body to synthesize these amino acids, it has to have the raw materials. That's why we need a wide range of vitamins and minerals plus a well-functioning liver. Amino acids are nonessential if your body makes them during the breakdown of proteins or essential amino acids. Members of this category of amino acids are aspartic acid, glutamic acid and glycine.

4. Solve the Amino Acid Puzzle

When we eat animal foods, we get complete proteins that contain all of the essential amino acids. With the exception of soy, plant proteins are missing an amino acid. This limiting amino acid makes the protein incomplete, and will limit its use for certain functions in the body. This is why all cultures have foods that they eat in combination, known as complimentary proteins. Complimentary proteins are two protein sources that together include all of the essential amino acids. Some examples of complimentary proteins are rice and beans, chickpeas and whole wheat, or a peanut butter sandwich on whole wheat bread. These foods fit together like a jigsaw puzzle and provide all of the amino acids.

5. Make Your Proteins Complete

On average, we need 40 to 60 gm of protein per day. However, our bodies each make up about 300 gm of protein every day. In the United States, most people consume about 100 gm of protein per day. It is important to get enough complete protein in your diet, but too much protein is not a good thing. What is more important is the type of protein you eat. It is best to get a combination of complete proteins from animal products. If you are a vegetarian, eat complementary proteins so that you get all 22 amino acids in your diet.