6 Best Amino Acids Natural Food Sources


If you’re looking for foods rich in protein, you want foods that are high in a variety of amino acids. Protein is considered an essential macronutrient in your body because it supports many essential functions and is responsible for muscle growth and repair.

Protein also plays a significant role in your satisfying response to food. Importantly, because the diet contains more protein, you will feel full. This can be helpful when following an energy-restricted weight loss plan.

Not all protein sources are created equal, and each contains different amounts of specific amino acids. In addition, the foods we consume that contain protein vary significantly in the vitamins and minerals they provide. Each of these is very important to maintain a healthy body.

Because of digestion rate and amino acid compounds, protein sources also have different effects on muscle protein synthesis(MPA), which is the process by which your body builds muscle.

What Are Amino Acids?

Amino acids (AA) are the building blocks of a protein. The body needs 20 amino acids, some of which can make themselves (EAA). This doesn’t mean that they are not necessary, but in a healthy state, the body can maintain the required proportion of these amino acids without obtaining them from other sources (food).

The 9 of the 20 amino acids are called EAA (essential amino acids). EAA are those that the body cannot make independently, so they must be ingested through food.

6 Food Amino Acids Food Sources:

1. Chicken


Chicken is incredibly versatile. It provides sufficient amounts of protein and calories. In addition, chicken is composed of essential amino acids and is a good source of the branch-chain amino acid isoleucine. Chicken is high in vitamin B3 and is also a zinc, copper, phosphorous, magnesium, and iron source.

2. Salmon


Salmon is a rich source of omega-3s, and there is ample evidence of the benefits of adding fish oil to your diet. These include improved insulin sensitivity (which can enhance fat burning and fat storage), improved mood, cardiovascular benefits, and accompanying health.

Although you can increase fish oil, getting enough oily fish in your diet is the most effective way to increase your omega intake because salmon fillets serve others. These include vitamin D, vitamin B12 and selenium. 100 gm of salmon contains 20g of lean protein.

3. Tuna


Tuna is a dietary amino acid with a good ratio of protein and calories. 100 grams of tuna provides only 29.2 grams of protein and 130 calories

It is a good source of selenium, phosphorus, iron, magnesium and potassium.

4. Eggs


Eggs can be a versatile source of amino acids. 3 eggs provide 18 grams of protein, whether poached or boiled

Compared to other protein sources, egg protein has a higher percentage of essential aminos.

Egg whites are a great way to increase your protein content in an energy-restricted diet; however, the yolk also provides essential micronutrients such as selenium and B-vitamins.

5. Milk


It contains both whey protein and casein and can be viewed as nature’s protein blend, making it an excellent post-workout drink or an easy drink rich in amino acids.

Milk protein content and a high source of calcium, which is very important for muscle contraction.

Research also shows that people who consume milk have better fat loss results when they follow a controlled diet.
Evidence shows that skim milk has a more significant effect on muscle protein synthesis than other protein sources and is just as good as a whey protein shake, which is one of the best muscle-gaining foods you can add to your diet.

6. Quinoa

Among plant-based protein sources, quinoa has one of the highest levels of the essential amino acid leucine. As a result, quinoa can be used as a carbohydrate and a great way to add protein to salads.

Including other vegetable protein sources, such as soybeans, is the best way to ensure that a vegetarian diet contains a wide range of amino acids.


Different protein sources contain different amounts of various amino acids. Therefore, by including as many protein sources as possible in your diet, you can ensure that you do not lose some amino acids.

You can also include a variety of vitamins and minerals in your diet by varying your protein sources.

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