Essential amino acids

Functions, deficiencies and natural sources

Essential amino acids are vital for life. The human body cannot produce them itself. They must be obtained entirely through food. A sufficient supply of all essential amino acids is especially important for children, who are growing and constantly building new cells.

Below you will find an overview of the individual amino acids, their function in the body, the effects of a deficiency and their most important natural sources, both in a classical and a plant-based diet.

Leucin

Function:
Leucine supports muscle building and regulates protein synthesis. It plays an important role in cell proliferation and helps stabilize blood sugar levels.

Shortage:
Growth disorders, muscle weakness, hypoglycemia and a weakened immune system.

Isoleucine

Function:
Isoleucine is important for blood formation, muscle metabolism and energy production in the cells.

Shortage:
Fatigue, anemia, muscle weakness and slowed growth in children.

Valine

Function:
Valine contributes to tissue repair, supports muscle energy production and helps balance nitrogen levels in the body.

Shortage:
Neurological symptoms, fatigue, sleep disorders and general muscle weakness.

Lysine

Function:
Lysine supports immune function, promotes wound healing and is essential for collagen formation and calcium absorption.

Shortage:
Growth retardation, anemia, delayed healing and increased susceptibility to infection.

Methionine

Function:
Methionine is a starting material for many important metabolic processes, supports liver function and helps in the formation of cysteine and taurine.

Shortage:
Detoxification disorders, growth problems, weakened immune system and liver stress.

Phenylalanine

Function:
Phenylalanine is a precursor to important neurotransmitters in the brain, including dopamine and noradrenaline. It influences memory, mood, and concentration.

Shortage:
Nervousness, concentration problems, low moods and reduced mental performance.

Threonine

Function:
Threonine contributes to the formation of collagen and elastin, supports fat digestion and is involved in the production of antibodies.

Shortage:
Growth disorders, digestive problems, reduced immune function.

Tryptophan

Function:
Tryptophan is the precursor to serotonin, which influences mood, sleep, and appetite. It is also required for the production of vitamin B3.

Shortage:
Sleep problems, depressive moods, irritability and weakened immune system.

Histidine

Function:
Histidine is important for the formation of blood cells and the protection of nerve cells. It also serves as a precursor for histamine, which plays a role in the immune system.

Shortage:
Growth retardation, anemia, lack of concentration and weakened immune systems.

Natural sources of essential amino acids

Complete protein sources from animal sources

Meat, fish, eggs and dairy products naturally contain all essential amino acids in balanced proportions.

Plant-based alternatives - combine systematically

A complete supply of essential nutrients is also possible in a plant-based diet. A targeted combination of different foods creates a complete amino acid profile.

Pulses and cereals

Examples:

Rice with beans

Lentils with quinoa

Hummus with whole-grain bread

These combinations complement each other. While grains are usually rich in methionine but low in lysine, the opposite is often true for legumes. Together, they completely cover the requirement.

Nuts, seeds and legumes

Examples:

Hemp seeds with lentils

Peanut butter on whole-grain bread

By combining different plant proteins, the diversity of amino acids is increased, especially methionine and lysine.

Legumes with nuts, seeds or corn

Examples:

Beans with corn

Tempeh with sesame

Such meals combine starch sources with protein-rich components, which improves the overall balance.

Particularly nutrient-rich plant sources

Quinoa and amaranth

Both are so-called complete plant proteins that contain all essential amino acids. They are ideal as a base for vegan dishes.

Soy products

Tofu and tempeh: Provides high-quality, complete protein. Tempeh also benefits from fermentation, which improves digestibility.

Edamame: Green soybeans with a particularly favorable amino acid profile.

Algae such as spirulina or chlorella

They contain not only all essential amino acids, but also additional micronutrients such as iron, iodine, and B vitamins. They're ideal as an addition to smoothies or bowls.

Conclusion

Essential doesn't mean rare, but important daily. All nine amino acids must be regularly supplied through food. This can be achieved with both animal and plant-based foods, as long as the combination is well thought out.

A plant-based diet can provide a complete supply of amino acids when various sources are wisely combined. Combinations of legumes, grains, nuts, and seeds are particularly valuable. Quinoa, amaranth, and soy products are excellent base components. Supplemented with algae, a varied, high-quality protein supply is created, entirely without animal products, but also suitable for many other forms of modern nutrition.