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Since your body cannot produce essential amino acids, they must be provided through your diet.
Fortunately, many foods are rich in essential amino acids, making it easy to meet your daily needs.
The US recommended daily allowances per 2.2 pounds (1 kg) of body weight for the nine essential amino acids are:
- Histidine: 14 mg
- Isoleucine: 19 mg
- Leucine: 42 mg
- Lysine: 38 mg
- Methionine (+ the non-essential amino acid cysteine): 19 mg
- Phenylalanine (+ the non-essential amino acid tyrosine): 33 mg
- Threonine: 20 mg
- Tryptophan: 5 mg
- Valine: 24 mg
Foods that contain all nine essential amino acids are referred to as complete proteins.
Complete protein sources include:
- • Meat
- • Seafood
- • Poultry
- • Eggs
- • Dairy Products
Soy, quinoa and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well.
Other plant-based sources of protein like beans and nuts are considered incomplete, as they lack one or more of the essential amino acids.
However, if you’re following a plant-based diet, you can still ensure proper intake of all essential amino acids as long as you eat a variety of plant proteins each day.
For example, choosing a variety of incomplete proteins such as beans, nuts, seeds, whole grains and vegetables can ensure that your essential amino acid needs are met, even if you choose to exclude animal products from your diet. *
