ESSENTIAL NON-ESSENTIAL

1. HISTIDINE 1. ALANINE

-It is used in growth, repair of damaged tissues, -It is used to break down tryptophan and vitamin
and making blood cells B-6
-It helps protect nerve cells. It's used by the body -It is a source of energy for muscles and the
to make histamine. central nervous system
-Meat, fish, poultry, nuts, seeds, and whole - It strengthens the immune system and helps the
grains contain large amounts of histidine. body use sugars
-Alanine is one of the simplest non-polar amino
acids.
-It is found in a variety of foods such as dairy
products, meat, nuts, soy, and whole grains

2. ISOLEUCINE 2. ARGININE

- physiological functions of the whole body, such - L-arginine is an amino acid that helps the body
as growth, immunity, protein metabolism, fatty build protein
acid metabolism and glucose transportation -It also becomes the gas nitric oxide (NO) in the
-can improve the immune system, including body
immune organs, cells and reactive substances. -NO is important for erectile function because it
-Isoleucine is plentiful in meat, fish, poultry, helps blood vessels relax, so more oxygen-rich
eggs, cheese, lentils, nuts, and seeds blood can circulate through your arteries
-As one of the best sources of protein, meat
contains all of the amino acids your body needs,
including arginine. White meat has the highest
amount of arginine.

This includes:
• Walnuts.
• Hazelnuts.
• Pecans.
• Peanuts.
• Almonds.
• Cashews.
• Brazil Nuts.

3. LEUCINE 3. ASPARAGINE

-Leucine is an essential amino acid for protein - incorporation into amino acid sequences of
synthesis proteins
-leucine can also regulate several cellular -storage form for aspartate (is a required
processes such as protein synthesis, tissue precursor for synthesis of DNA, RNA and ATP)
regeneration, and metabolism -source of amino groups for production of other
- canned navy beans, cottage cheese, sesame dispensable amino acids via trasaminases
seeds, pumpkin seeds, eggs -asparagine-rich foods include dairy products,
beef, poultry, eggs, fish, seafood, potatoes,
legumes, nuts, seeds, soy, and whole grains
4. LYSINE 4. ASPARTIC ACID

- is used as a building block for protein in your - amino acids that are responsible for
body synthesizing proteins and regulating hormones in
- help produce hormones, immune cells and the human body
enzymes.
-Good sources of lysine include foods that are -used to increase absorption of the minerals they
rich in protein, such as: are combined with and to enhance athletic
• Meat, specifically red meat, pork, and performance
poultry -Plant sources of aspartic acid
• Cheese, particularly parmesan. include: Avocado. Asparagus. Molasses
• Certain fish, such as cod and sardines.
• Eggs.
• Soybeans, particularly tofu, isolated soy
protein, and defatted soybean flour.
• Spirulina
• Fenugreek seed

5. METHIONINE 5. GLUMATIC ACID

-It contains sulfur and can produce other sulfur- - It transforms into glutamate in the body
containing molecules in the body -this is a chemical that lets other cells transmit
- It is also involved in starting protein production and receive information from nerve cells in the
in your cells. brain. In learning and memory, it may be
-A diet rich in methionine, an amino acid typically involved.
found in red meats, fish, beans, eggs, garlic, -Sources of glutamic acid include high-protein
lentils, onions, yogurt and seeds foods, such as meat, poultry, fish, eggs, and
dairy products. Some protein-rich plant foods
also supply glutamic acid.
6. PHENYLALANINE 6. GLUTAMINE

-used by your body to produce proteins and - energy source for intestinal and immune cells
other important molecules -it also helps maintain the barrier between the
-It has been studied for its effects on depression, intestines and the rest of your body and aids with
pain and skin disorders proper growth of intestinal cells.
-Phenylalanine is found in most protein- -Good sources of L-glutamine can be found in
containing foods such as milk, eggs, cheese, nuts, certain foods, including:
soybeans, chicken, beef, pork, beans and fish • chicken.
• fish.
• cabbage.
• spinach.
• dairy.
• tofu.
• lentils.
• beans.

7. THREONINE 7. CYSTEINE

-Threonine is needed to create glycine and - amino acid important for making protein, and
serine, two amino acids that are necessary for for other metabolic functions
the production of collagen, elastin, and muscle -It's found in beta-keratin
tissue -this is the main protein in nails, skin, and hair
- helps keep connective tissues and muscles -Cysteine is important for making collagen
throughout the body strong and elastic, including -Nuts, seeds, grains and legumes are great plant-
the heart, where it is found in significant amounts based sources of this amino acid
-Animal sources of threonine include lean beef, -Chickpeas, couscous, eggs, lentils, oats, turkey
lamb, pork, collagen, gelatin, cheese and walnuts
-Plant based sources include tofu, sunflower
seeds, flaxseeds, wheat germ, cashews,
almonds, lentils, and pistachios
8. TRYPTOPHAN 8. GLYCINE
-the body uses tryptophan to help make - contributes to cellular growth and health
melatonin and serotonin -essential to the body's synthesis of the
-the liver can also use tryptophan to produce antioxidant glutathione
niacin (vitamin B3), which is needed for energy -What foods are good sources of glycine?
metabolism and DNA production • Red meats
-Tryptophan is also found in other poultry, meat, • Seeds such as sesame or pumpkin
cheese, yogurt, fish, and eggs and specially
• Turkey
turkey
• Chicken
• Pork
• Peanuts
• Canned salmon
• Granola
9. VALINE 9. PROLINE

- It promotes muscle growth and tissue repair -helping form collagen, regenerating cartilage,
-It is a precursor in the penicillin biosynthetic forming connective tissue, repairing skin damage
pathway and wounds, healing the gut lining, and repairing
-Valine is in soy, cheese, peanuts, mushrooms, joints
whole grains, and vegetables -helps maintain and strengthen heart muscles
-bell peppers, strawberries, broccoli, and citrus
fruits
10. SERINE

-essential for the synthesis of phosphatidylserine,

which is a component of the membrane of brain
cells
-Serine is found in soybeans, nuts (especially
peanuts, almonds, and walnuts), eggs,
chickpeas, lentils, meat, and fish (especially
shellfish)
-Serine is produced by the body when insufficient
amounts are ingested
11. TYROSINE

-It helps the body produce enzymes, thyroid

hormones, and the skin pigment melanin
-It also helps the body produce neurotransmitters
that helps nerve cells communicate
-Tyrosine is particularly important in the
production of epinephrine, norepinephrine, and
dopamine
-Since tyrosine is an amino acid, it's no surprise
that it is found in foods high in protein, including
these:
• Sesame Seeds
• Cheese
• Soybeans
• Meat and Poultry