What are essential amino acids?

Essential amino acids are a group of amino acids that the human body cannot synthesize on its own and must, therefore, be obtained through the diet. There are 20 amino acids that are the building blocks for proteins, and out of these, nine are considered essential for humans. These nine essential amino acids are:

1. Histidine 2. Isoleucine 3. Leucine 4. Lysine 5. Methionine 6. Phenylalanine 7. Threonine 8. Tryptophan 9. Valine

These amino acids are necessary for various bodily functions such as protein synthesis, tissue repair, and nutrient absorption. They can be found in a variety of foods, particularly those high in protein, like meat, dairy products, and some plant-based sources like quinoa and soy.

Since our bodies can't produce them, if we do not consume these essential amino acids in adequate amounts, it could potentially lead to negative health effects, such as muscle loss, weakened immune response, and other issues related to poor nutrition.

Extra: When we talk about proteins, it's important to understand that they're made up of long chains of amino acids, which are organic compounds composed of carbon, hydrogen, nitrogen, oxygen, and sometimes sulfur. Proteins carry out vast numbers of functions in the body, from catalyzing metabolic reactions (as enzymes) to providing structural support (such as in the case of collagen in the skin).

The human body is capable of producing 11 of the amino acids on its own; these are known as non-essential amino acids. However, the remaining nine must be consumed through the food we eat. Complete proteins, or whole proteins, are those that contain all nine essential amino acids in roughly equal amounts. Animal products are generally complete protein sources, while many plant-based protein sources lack one or more of the essential amino acids, making them incomplete proteins. However, by consuming a variety of plant-based foods throughout the day, vegetarians and vegans can still get all the essential amino acids they need. It's also good to note that some plant foods, such as soy, quinoa, and buckwheat, are considered complete proteins as well.

For children and students, understanding how these essential amino acids impact their health is important. They contribute to the growth and repair of tissues, play a role in producing hormones and enzymes, and are vital for maintaining muscle tone and strength as well as supporting the immune system. A balanced diet that includes a variety of protein sources can help ensure adequate intake of these crucial nutrients.