Amino acids are organic compounds that play many important roles in your body. They are the building blocks of proteins, which are essential for various processes such as muscle growth, hormone production, immune function, and neurotransmitter synthesis.
There are 20 different amino acids that your body needs, but only 11 of them can be produced by your body. The other nine amino acids are called essential amino acids, and you have to get them from your diet. These are:
- histidine,
- isoleucine,
- leucine,
- lysine,
- methionine,
- phenylalanine,
- threonine,
- tryptophan,
- valine.
Foods that contain all nine essential amino acids in sufficient amounts are called complete proteins. These foods provide your body with all the amino acids it needs to function properly. However, not all protein sources are complete. Some foods contain some but not all of the essential amino acids, or they contain them in varying proportions. These foods are called incomplete proteins.
In this article, you will learn about the benefits of eating complete proteins, the best sources of complete proteins from animal and plant foods, and how to combine incomplete proteins to make them complete.
Benefits of Eating Complete Proteins
Eating complete proteins has several benefits for your health and well-being. Some of these benefits include:
- Enhanced muscle growth and repair. Amino acids are the building blocks of muscle tissue, and consuming complete proteins can provide your body with enough amino acids to stimulate muscle protein synthesis and prevent muscle breakdown.
- Improved immune function. Amino acids are involved in the production of antibodies, cytokines, and other immune cells that help your body fight infections and diseases.
- Better mood and sleep. Amino acids are precursors of neurotransmitters such as serotonin, dopamine, and melatonin, which regulate your mood, appetite, and sleep cycle.
- Increased energy and metabolism. Amino acids are involved in the production of hormones such as thyroid hormones, insulin, and glucagon, which regulate your energy levels and metabolism.
- Reduced risk of chronic diseases. Eating complete proteins can help lower your blood pressure, cholesterol levels, inflammation, and oxidative stress, which are risk factors for cardiovascular disease, diabetes, and cancer.
Sources of Complete Proteins from Animal Foods
Animal foods are generally considered to be the best sources of complete proteins because they contain all nine essential amino acids in high amounts and proportions that match your body’s needs. Some examples of animal foods that are complete proteins include:
- Meat. Meat such as beef, pork, lamb, chicken, turkey, and duck are rich sources of complete proteins. They also provide other nutrients such as iron, zinc, selenium, vitamin B12, and creatine.
- Seafood. Seafood such as fish, shellfish, shrimp, crab, lobster, and squid are also excellent sources of complete proteins. They also provide omega-3 fatty acids, iodine, selenium, vitamin D, and vitamin B12.
- Eggs. Eggs are one of the most nutritious foods you can eat. They contain all nine essential amino acids in optimal ratios for your body. They also provide choline, biotin, lutein, zeaxanthin, and vitamin D.
- Dairy products. Dairy products such as milk, cheese, yogurt, and cottage cheese are also complete proteins that provide calcium, phosphorus, potassium, vitamin A, and vitamin B12. Some dairy products also contain probiotics, which are beneficial bacteria that support your gut health.
Sources of Complete Proteins from Plant Foods
Plant foods are generally considered to be incomplete proteins because they lack one or more essential amino acids or contain them in low amounts or proportions. However, some plant foods do contain all nine essential amino acids and can be considered complete proteins. Some examples of plant foods that are complete proteins include:
- Soy products. Soy products such as tofu, tempeh, edamame, soy milk, and soy nuts are among the few plant foods that contain all nine essential amino acids in sufficient amounts. They also provide isoflavones, which are phytoestrogens that may have beneficial effects on hormone balance, bone health, and cardiovascular health.
- Quinoa. Quinoa is a pseudocereal that is often referred to as a superfood because of its high nutritional value. It contains all nine essential amino acids in adequate amounts, although it is low in leucine. It also provides fiber, folate, magnesium, iron, zinc, and antioxidants.
- Buckwheat. Buckwheat is another pseudocereal that is a complete protein source. It contains all nine essential amino acids in sufficient amounts, although it is low in lysine. It also provides fiber, magnesium, manganese, copper, and flavonoids.
- Hemp seeds. Hemp seeds are the seeds of the hemp plant, which is a variety of cannabis that does not contain psychoactive compounds. They contain all nine essential amino acids in optimal ratios for your body. They also provide omega-3 and omega-6 fatty acids, fiber, magnesium, iron, zinc, and vitamin E.
- Spirulina. Spirulina is a type of blue-green algae that is considered a superfood because of its high protein content and nutritional density. It contains all nine essential amino acids in adequate amounts, although it is low in methionine and cysteine. It also provides chlorophyll, phycocyanin, beta-carotene, iron, calcium, and vitamin B12.
How to Combine Incomplete Proteins to Make Them Complete
If you do not eat animal foods or the plant foods that are complete proteins, you can still get all the essential amino acids you need by combining different plant foods that complement each other. This is called protein complementation, and it involves eating two or more plant foods that have different amino acid profiles, so that they provide all nine essential amino acids together.
For example, legumes such as beans, lentils, peas, and chickpeas are high in lysine but low in methionine, while grains such as rice, wheat, corn, and oats are high in methionine but low in lysine. By eating legumes and grains together, you can get a complete protein source that contains all nine essential amino acids.
Some examples of protein complementation include:
- Beans and rice. This is a classic combination that is popular in many cuisines around the world. It provides a complete protein source that is also rich in fiber, iron, folate, and antioxidants.
- Peanut butter and bread. This is a simple and convenient snack that can provide a complete protein source. Peanut butter is high in tryptophan but low in methionine, while bread is high in methionine but low in tryptophan. They also provide healthy fats, fiber, niacin, and vitamin E.
- Hummus and pita bread. This is a delicious dip that can be eaten with pita bread or other whole-grain crackers. Hummus is made from chickpeas and sesame seeds, which are both high in lysine but low in methionine. Pita bread is high in methionine but low in lysine. They also provide fiber, iron, calcium, and vitamin C.
- Lentil soup and barley. This is a hearty and nutritious meal that can provide a complete protein source. Lentils are high in lysine but low in methionine, while barley is high in methionine but low in lysine. They also provide fiber, potassium, magnesium, and vitamin B6.
Conclusion
Amino acids are the building blocks of proteins, which are essential for your body’s health and function. There are nine essential amino acids that your body cannot make on its own, so you have to get them from your diet.
Foods that contain all nine essential amino acids are called complete proteins. These foods include animal foods such as meat, seafood, eggs, and dairy products, as well as some plant foods such as soy products, quinoa, buckwheat, hemp seeds, and spirulina.
If you do not eat complete proteins or enough of them, you can still get all the essential amino acids you need by combining different plant foods that complement each other’s amino acid profiles. This is called protein complementation, and it involves eating two or more plant foods that have different amino acid profiles, so that they provide all nine essential amino acids together.
By eating a variety of complete proteins or complementary proteins from different food sources, you can ensure that your body gets all the amino acids it needs to support your health and well-being.