- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Histidine
Histidine, similar to other amino acids, is found primarily in high-protein foods. Some grain products including rice, wheat and rye are therefore histidine-containing foods. More good food sources include beans, buckwheat, corn, cauliflower, mushrooms, potatoes, bamboo shoots, bananas, cantaloupe and citrus fruits. While it is easy for your natural histidine supplies to run short, consuming foods from each of the food groups will ensure you meet your daily histidine needs.
Isoleucine and Leucine
Soy products offer a unique source of protein because they are the only plant-based foods containing nutritionally complete proteins. In other words, soy proteins supply all the essential amino acids your body cannot synthesize and must receive from your diet, explains Dr. Aaron Michelfelder of Loyola University Chicago Stritch School of Medicine. Soy protein isolate, a concentrated form of soy protein found in protein supplements and in meat and cheese substitutes, provides 1.9 g of leucine and 1.5 g of isoleucine per 1-oz. serving, making this soy product one of the richest food-based sources of branched-chain amino acids. Tofu and soy milk, in comparison, each contain less than 0.2 g of leucine and isoleucine per ounce.Legumes, while relatively protein-rich, do not supply nutritionally complete proteins to your diet. However, they do offer moderate amounts of the branched-chain amino acids.
Legumes: Lentils, black beans and pinto beans provide just under 0.2 g of leucine and nearly 0.1 g of isoleucine per ounce. While most animal sources of proteins provide greater amounts of branched-chain amino acids than plant sources of proteins, legumes contain a fair amount of these nutrients in a fiber-rich, low-fat package.
Legumes: Lentils, black beans and pinto beans provide just under 0.2 g of leucine and nearly 0.1 g of isoleucine per ounce. While most animal sources of proteins provide greater amounts of branched-chain amino acids than plant sources of proteins, legumes contain a fair amount of these nutrients in a fiber-rich, low-fat package.
Lysine
Legumes, Beans, Nuts and Seeds
Legumes are the highest plant source of lysine. This includes beans, lentils, peas and peanuts. Of these, lentils contain the highest amount of lysine with 624 mg per 1/2 cup. Dry roasted peanuts have about 410 mg of lysine per 1/3 cup. Other legumes such as black beans, kidney beans, garbanzo beans and pinto beans are good sources as well. Nuts such as almonds, pistachios, pecans, cashews, walnuts and sunflower seeds provide moderate amounts of lysine. Pistachios are highest of all the nuts, with 367 mg of lysine. Sunflower seeds contain 254 mg.
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