Amino acids in food
Top food sources for every essential amino acid
Amino acids are the building blocks of protein. Nine of them are essential — your body cannot make them, so they must come from food. Three of those (leucine, isoleucine, valine) are also branched-chain amino acids (BCAAs) important for muscle protein synthesis. Browse the ranked food sources below.
Data sourced from USDA FoodData Central
Lysine
Essential amino acid — often limiting in cereal-based diets.
Leucine
Branched-chain amino acid — triggers muscle protein synthesis.
Isoleucine
Branched-chain amino acid — energy production and tissue repair.
Valine
Branched-chain amino acid — muscle coordination and mental focus.
Threonine
Essential amino acid for collagen, elastin, and enamel synthesis.
Methionine
Sulfur-containing amino acid — precursor to cysteine and glutathione.
Phenylalanine
Essential amino acid — precursor to tyrosine and several neurotransmitters.
Tryptophan
Essential amino acid — precursor to serotonin and melatonin.
Histidine
Essential amino acid — precursor to histamine; growth and tissue repair.
Arginine
Conditionally essential — nitric oxide synthesis and immune function.
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