Protein is needed for the growth of the body and the repair of the muscles and tissues. Amino acids are the building blocks of proteins, which is why it’s a must that you include foods high in amino acids in your diet. There are amino acids, called non-essential amino acids that the body can produce. Essential amino acids on the other hand, including tryptophan, valine, threonine, phenylalanine, isoleucine, methionine, leucine, lysine, and histidine are not naturally produced by the system so you can only get them from the foods you eat. Here are the top foods high in amino acids that you should start adding in your daily meals.
Eggs are some of the common sources of proteins. One big egg can typically give you 6 grams of protein. Depending on the size of the egg and the method of cooking, the protein content may vary. For instance, you will get 12 grams of protein on 55 grams of boiled, poached, or raw eggs. The amount of protein that you will get on 60 grams fried egg is 14 grams, 11 grams on 100 grams omelette, and 11 grams on 70 grams scrambled eggs.
This seed is rich in Lysine, which is essential in the repair and growth of tissues. It is often added on salad or eaten on its own. One cup of this will give you 9 grams of protein.
Aside from being an amazing source of amino acids, it is also rich in selenium and niacin, making it a top choice for those who are into health and fitness. The amount of protein that you will get in 3 ounces of chicken is around 28 grams.
One cup of soybeans will give you 29 grams of protein. Most plants lack one or more of the essential amino acids, but soybeans have them all. However, those with cancers that are hormone-sensitive must stay away from eating soybeans or soy products as according to research, they could promote the spread and growth of tumors.
A 3-ounce serving of salmon gives 22 grams of protein. This is also true with other seafoods like tuna and halibut. Perch, flounder, sole, cod, and tilapia are also good sources of amino acids, although they have lower protein content than salmon. It also contains healthy fats, which is good for the heart.
A 150-gram serving of lamb gives 12 grams of protein. It is an amazing source of selenium and zinc, which repairs muscles after exercise. It’s also rich in vitamin B12 and niacin, which gives the energy you need to do more activities.
Milk is another popular source of amino acids. The protein content depends on the type of milk. Dried, skimmed milk has the highest protein content as you will get 36 grams of proteins in a 12-grams serving. A 10-grams dried, whole milk, yields 26 grams of protein. You’ll get 10 grams of protein in 30 grams serving of cow’s milk. The amount of protein that you will get in 230-grams of goat; fresh, skimmed; and fresh, whole milk is 3 grams.
An ounce of nuts can give around 4 to 9 grams of protein. Different varieties of nuts come with varying amount of proteins. Raw peanuts in shells give the most amount of protein as you’ll get 24 grams for every 25 grams of these. The same amount of shelled pistachio nuts yield 19 grams of protein. 15 grams of almonds and 25 grams of raw, salted nuts both give 17 grams of protein. Chestnuts have the lowest protein content at 2 grams per 20 grams.
Meats are overall good source of amino acids and that include pork. You will get 21 grams of protein for eating 3-ounce of pork chop. The same amount of pork sirloin will give you more protein, which is 28 grams. The fattier parts of the meats tend to have lower protein content.
Lean beef can give you 31-grams of protein per 3-ounce of serving. It is also a fantastic source of iron, zinc, and B Vitamins. Its fat is also monounsaturated, which is healthy for the heart. It can be compared to the effect of olive oil.
Thoughts to Ponder
Make sure to take the recommended dietary allowance of protein based on your weight, which is 0.8 grams of protein per kilogram of weight. However, lactating moms and those who are recovering from surgeries or injuries, may need to take more because of their special needs. Incorporate the listed amino acid rich foods in your diet to get the protein that you need for a healthy system.