Eat Right: 5 must-have amino acid-rich foods for kids

Did you know that amino acids are fundamental molecules that play a crucial role in various aspects of our health and well-being? Amino acids are fundamental molecules that serve a wide range of crucial functions in the body. Their contributions are diverse and essential for maintaining overall health and well-being.

Amino acids are the building blocks of proteins. When we consume protein-rich foods, our body breaks down the protein into individual amino acids. These amino acids are then reassembled to create new proteins that serve numerous functions in the body, such as supporting tissue growth, repair, and maintenance.

What are amino acids?

Amino acids are organic molecules that contain both an amino group (-NH2) and a carboxyl group (-COOH). They are the building blocks of proteins, which are essential for all living things. There are 20 different amino acids that are used to make proteins in the human body.

Nine of these amino acids are called essential amino acids, which means that the body cannot make them on its own and must get them from food. These include: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. The other 11 amino acids are called nonessential amino acids, which the body can make from other substances. 

Safe for all ages

Foods that contain amino acids are suitable for virtually everyone, as amino acids are essential components of a balanced and healthy diet. Amino acids are the building blocks of proteins, and proteins are vital for various physiological functions, regardless of age, gender, or lifestyle.

Infants and children: Adequate protein intake is crucial for the growth and development of infants and children. Amino acids play a fundamental role in building tissues, supporting brain development, and ensuring overall growth.

Teens and adolescents: During growth spurts, teenagers require sufficient amino acids for proper development of muscles, bones, and organs. Protein-rich foods help support their increased nutritional needs.

Adults: Amino acids are important for maintaining muscle mass, supporting immune function, hormone production, and other vital processes in adults. Protein-rich foods are essential for meeting daily requirements.

Elderly: Amino acids become especially important as people age, as they help prevent muscle loss and maintain overall health. Muscle loss can lead to frailty, so consuming adequate protein becomes essential for maintaining independence and quality of life.

Malik said that the adequate protein intake is essential for proper growth and development. “Therefore, meeting daily requirement is necessary,” she said.

5 foods that are high in amino acids

Amino acids are the building blocks of proteins and play crucial roles in various physiological processes within the body. Here are five foods that are high in amino acids.

Meat and poultry: Lean cuts of meat such as chicken, turkey, beef, and pork are excellent sources of amino acids. They provide essential amino acids like leucine, isoleucine, valine, lysine, and others.

Fish and seafood: Varieties like salmon, tuna, sardines, and trout, are rich in amino acids, particularly omega-3 fatty acids and essential amino acids like tryptophan and methionine.

Eggs: They are a complete source of protein, containing all the essential amino acids in the right proportions. The egg white, or albumen, is particularly rich in amino acids.

Dairy products: Dairy foods such as milk, yogurt, and cheese provide a good mix of amino acids. They’re particularly high in the amino acid leucine, which is important for muscle protein synthesis.

Legumes: Lentils, chickpeas, black beans, and kidney beans are excellent plant-based sources of amino acids. Although they may not contain all essential amino acids in as high amounts as animal sources, when combined with other plant-based foods, they can provide a complete amino acid profile.