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All kinds of nutrients are important for the overall health of the body. Each of them plays a vital role in multiple body functions. However, we only focus on a few of them, such as protein, vitamins, minerals, and carbohydrates, while the rest are often ignored. Amino acids are one such nutrient that is mostly underestimated. There are 20 different amino acids, of which 9 are essential, meaning that the body cannot produce them on its own and must get them from food.
According to HealthifyMe, amino acids form the building blocks of proteins. They improve brain function, prevent depression, impart energy, promote muscle growth, regulate blood pressure, and boost the immune system. Amino acids are also known for building and repairing tissues, making enzymes and hormones, transporting nutrients and oxygen throughout the body, boosting the immune system, and maintaining muscle mass.
If you follow a vegetarian or vegan diet, you may need to combine different plant-based foods to ensure that you are getting all the essential amino acids. For example, you could eat quinoa with beans or lentils, or tofu with nuts or seeds. Its deficiency has a huge impact on the growth and repair of body cells. Therefore, it is important to include amino acid-rich foods in your diet.
Here are five food items that are high in amino acids:
Cottage Cheese
According to HealthifyMe, cottage cheese or paneer is rich in amino acids (mainly threonine and tryptophan) along with protein and calcium that improve bone health, brain function, and the immune system. It can be used to prepare palak paneer, bhurji, paratha, matar paneer, paneer tikka, and chilli paneer.
Quinoa
Quinoa is one of the most nutritious grains available to mankind. It is loaded with fibre and amino acids that contribute to the smooth functioning of the body. According to WebMD, this grain contains a higher amount of lysin (a kind of amino acid) as compared to other grains, making it a better choice for amino acids. It can be enjoyed as porridge, salad, idli, smoothie, upma, khichdi, and so on.
Legumes
Legumes and beans are another great source of protein and the amino acid lysine. Some of the best legumes and beans for amino acids are peas, chickpeas, lentils, soybeans, kidney beans, and black beans. They can be consumed as salads, dals, stir fries, sprouts, curries, and snacks.
Eggs
According to HealthifyMe, eggs have a complete amino acid profile, meaning they contain all nine essential amino acids. This makes them ideal for people who want to gain muscle and strength. They are also a good source of lean protein. Some popular dishes prepared with eggs are sandwiches, bhurji, omelettes, curries, salads, parathas, and fried rice.
Mushrooms
According to WebMD, mushrooms contain a total of seventeen essential amino acids along with protein, making them an ideal food for a healthy diet. Mushrooms can be enjoyed as soups, salads, tikka, stir-fried, curries, biryani, sandwiches, kofta, and mushroom masala.
