Amino Acids - Introduction - Sources and Combinations

Protein quality is as important as quantity when considering dietary intake. Milk and eggs provide the best assortment of essential amino acids. However, those with a lactose deficiency or high cholesterol, vegetarians, or vegans, may find these amino acid sources inappropriate. Other preferred sources of protein include organic non-GMO soybeans, organic cheeses, non-farmed fish, or organic poultry and beef. Each contains low levels of several essential amino acids and must be combined with other sources to ensure complete essential amino acid intake.

Legumes, nuts, seeds, grains, and vegetables are considered poor sources of protein on their own. However, these foods can be strategically combined to complete your amino acid intake. Legumes should be combined with foods made from grains or nuts and seeds to provide an optimal, complete intake. Vegetarians should (and do) employ this practice to ensure dietary health. Specific combinations follow:

Protein supplements are often available in powdered form and can be prepared with organic milk, organic non-GMO soymilk, pure juice, or filtered water. If supplementing, choose "complex amino acids" protein preparations that contain both essential and non-essential amino acids.

Whey, a protein powder, is a by-product of milk and also offers a "complete" amino acid payload. Its protein content has the best absorption in the body, and it is low in fat, carbohydrates, and sugar. Studies show that whey can increase the amino acid-type substance glutathione, which boosts the immune system. Whey stabilizes blood sugar and prevents degenerative diseases. Note that whey supplementation may be inappropriate for vegetarians/vegans. A number of soy-based alternatives are readily available. Consult your nutritionist, personal trainer, naturopath, other health practitioner, or the nutritional/supplement staff of your local health food store.