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The 7 Best Foods With High Essential Amino Acids - Rejuvenate

We all know how important it is to eat well and keep yourself in good health. As we mature, our bodies respond differently to our diet, processing protein less efficiently which can lead to the risk of sarcopenia, (age-related muscle loss). Loss of balance, mobility, and strength may follow, diminishing the overall quality of your life.

Eating foods high in Essential Amino Acids (EAAs) becomes much more critical, as Amino Acids are the building blocks of protein!

 

what are essential amino acids

 What are Essential Amino Acids?

Amino Acids are organic compounds that combine to produce proteins in your body​. They also work to synthesize hormones and neurotransmitters.​ ​There are 20 Amino Acids needed to maintain your health, 9 of which are considered Essential Amino Acids (EAAs). Even though your body needs all 9 for ongoing optimum health, it cannot produce them, so obtaining them through diet is necessary.

The ​9 Essential Amino Acids​ include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

If you don’t get enough Amino Acids (specifically enough Essential Amino Acids), you may develop an Amino Acid Deficiency.

 

amino acid deficiency

What is Amino Acid Deficiency?

Amino Acid Deficiency happens when your body doesn’t get enough Amino Acids​. If you develop AAD, you may experience muscle loss, fatigue, memory loss, weakness, depression, and many other negative symptoms. All 9 Essential Amino Acids, only available through your diet, are necessary to maintain health and vitality.

 

foods all 9 amino acids

What Foods Have all 9 Essential Amino Acids?

Lean Meats

A great way to get protein and all 9 Essential Amino Acids without consuming too much fat. Turkey, chicken, and bison are all high in EAAs and are relatively low in saturated fats as compared to fattier red meats.

Fish

An excellent source of Essential Amino Acids and heart-healthy fatty acid! A great choice is salmon, easy to prepare, tastes great, and contains Omega 3s, which can help you limit your chance of having a heart attack or stroke.

If salmon isn’t your favourite, all types of fish contain many essential micronutrients and the Essential Amino Acids your muscles crave to help stave off muscle loss.

Dairy

Cottage cheese, low-fat cheeses, and yogurt have all 9 Essential Amino Acids, are high in protein, and vitamins A,D,E,B. Dairy is also a great source of calcium, which contributes to bone health.

Eggs

A single egg contains all 9 Essential Amino Acids needed to make up a complete protein, in 2612

addition to vitamins A, D, E, K B, B, Band minerals such as zinc, iron, and copper! Some eggs even come enriched with extra Omega 3s. Eggs are also one of the most versatile foods.

Grains

Quinoa is a super grain for a good reason! It’s one of the few plant foods high in protein that boasts all 9 of the Essential Amino Acids while also being high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and many others.

 

Foods with all essential amino acids

What Foods Have Each Essential Amino Acid?

  • Histidine foods​:

     m​eat, fish, poultry, nuts, seeds, and whole grains.
  • Isoleucine foods:

    meat, fish, poultry, eggs, lentils, nuts, seeds.
  • Leucine foods:

     brown rice, ​dairy, soy, beans, and legumes.
  • Lysine foods​:

    pork, codfish, eggs, yogurt, parmesan cheese, spirulina, soybeans.
  • Methionine foods​​:

    eggs, meat, fish, sesame seeds, Brazil nuts, cereal grains.
  • Phenylalanine foods​:

    m​ilk, eggs, cheese, nuts, soybeans, chicken, beef, pork, beans, and fish.
  • Threonine foods:

    lean beef, lamb, pork, collagen, gelatin, cheese.
  • Tryptophan foods:

    eggs, cheese, pineapple, nuts and seeds, turkey, whole milk, canned tuna, oats.
  • Valine foods​:

    soy, cheese, peanuts, mushrooms, whole grains, and vegetables.

To learn more, check out our blog: 9 Essential Amino Acids (A Helpful Guide) here.

 

amino acid supplement

Rejuvenate’s Essential Amino Acid Supplement

While you can get all 9 Essential Amino Acids from your diet, you can also get them from

Rejuvenate Muscle Health’s proprietary blend of all 9 Essential Amino Acids!

Our products are clinically proven to help rebuild muscle and prevent age-related muscle loss. We’ve developed our EAA blend over 17 years with 25 published clinical trials, and Rejuvenate Muscle Health is scientifically proven to increase strength and energy and positively affect muscle response, even without exercise!

While there is no magic potion that can slow the aging process, eating well and getting all 20 Essential Amino Acids is a great start. Eating a diet rich in all 9 Essential Amino Acids and adding exercise is the bestdefense against sarcopenia.

Adding a ​protein shake made with Rejuvenate Muscle Health​ to your daily diet will give you a boost of all 9 Essential Amino Acids and help ensure you enjoy health and vitality well into your later years! And if there’s any time we should be enjoying our life to the fullest, it’s in our golden

years! So treat your body well with healthy foods high in Essential Amino Acids, and live stronger longer with Rejuvenate Muscle Health!

Rejuvenate Muscle Health USA