How Vegans Can Get All 9 Essential Amino Acids

Amino acids are known for being the building blocks of protein. Although the human body requires 20 different amino acids to properly grow and function, 9 of them have been dubbed as essential. Meaning, that these amino acids cannot be produced by the human body without food. Each amino acid has a very important and unique function. Some are important for mood regulation whilst others are in charge of muscle development. Here are all 9 amino acids and the roles they play in human development.

Contain All 9 

Soybeans Peas Peanuts Lentils Kidney beans Black beans Edamame Tofu Tempeh

Quinoa Amaranth Edamame Buckwheat Hemp seeds Chia seeds Rice & Beans (together) Chickpeas & tofu (together)

Vegan Histidine Sources

Histidine helps in the creation of blood cells, it facilitates growth and tissue repair. The ultimate purpose of histidine is to turn into histamine, a vital neurotransmitter for the proper operation of digestion, immune response, sleep-wake cycles and sexual function. It also helps in the preservation of myelin sheaths which are fatty tissue sleeves that protect the nerve cells.

Haricot beans Pumpkin seeds Chickpeas Lentils Peanuts Sunflower seeds

Hazelnuts Walnuts Almonds Pinenuts Sesame seeds

Vegan Isoleucine Sources

This amino acid is found heavily concentrated within muscle tissue. Isoleucine is vital for immune function, muscle metabolism, energy regulation and the production of haemoglobin. It has also been found to help in the formation of blood clots. 

Lentils Black beans Pinto beans Kidney beans Haricot beans Pumpkin seeds Sunflower seeds Wheat Barley

Oats Rice Hemp Sunflower Pistachio Flax seed Peanuts Chia seeds Almonds

Vegan Leucine Sources

A critical amino acid for muscle repair and the synthesis of protein. Leucine helps stimulate wound healing, regulate blood sugar levels, and growth hormones. It is arguably the most important amino acid as it helps to build muscle mass by helping activate a pathway responsible for protein synthesis. Leucine also helps to promote the healing of muscles following severe levels of stress and trauma.

Lentils Black beans Pinto beans Sunflower seeds Pumpkin seed Sesame seeds Kidney beans Soy beans

Brown Rice  Chickpeas Soybeans Edamame Almonds Brazil nuts Cashews Peanuts

Vegan Lysine Sources

Lysine functions in the body by helping to produce a variety of enzymes, antibodies, and hormones. Lysine essentially helps in the formation of a healthy immune system. It is also very important for the creation of collagen in the body. One out of nine essential amino acids, lysine provides the structure for ligaments, tendons, hair, skin, organs and cartilage. Additionally to this, lysine helps the body absorb important minerals for a healthy immune system, like iron and zinc.

Soybeans Kidney Beans Black beans Lentils Edamame Chickpeas Navy beans/ Haricot beans

Pumpkin seeds Pistachios Cashews Macadamia nuts Amaranth Buckwheat

Vegan Methionine Sources

Methionine is responsible for helping the bodys’ detoxification and metabolism. Its role in the body is to help remove heavy metals such as mercury and lead from our bodies. Sulfur traces found in this amino acid operate as an antioxidant, protecting cells from harm of free radicals. Not having enough sulfur in our bodies makes people more susceptible to damaged tissues, problems with healing properly and arthritis. Additionally methionine helps in breaking down fat preventing deposits from building up in the liver. A word of caution though, too much of this amino acid can lead to these same fatty deposits occurring in arteries (atherosclerosis).

Rice Brazil nuts Navy beans/ Haricot beans Kidney beans Black beans Cannellini beans Pinto beans Teff Wild rice Oats Soybeans Sesame seeds Peas Apricots Goji berries Raisins Figs Prunes Black eyed beans Fava/faba beans Lentils Butter beans Soybeans Adzuki beans Chickpeas

Mung beans Black turtle beans Edamame Buckwheat groats Cornmeal Long grain white rice Spelt Wheat Almonds Desiccated coconut Macadamia nuts Hazelnuts Pecans Pine nuts Walnuts Peanuts Cashews Pistachios Brazil nuts Flaxseeds Sunflower seeds Pumpkin seeds Sesame seeds Chia seeds Hempseeds

Vegan Phenylalanine Sources

One out of nine essential amino acids, Phenylalanine helps our bodies in many ways. It helps create other amino acids such as tyrosine, used to help produce neurotransmitters such as dopamine. Phenylalanine is also a precursor for hormones in the thyroid, regulating your metabolism. It also helps develop other important brain chemicals and aid in the regulation of adrenaline.

Edamame Soybeans Pinto beans Haricot beans Adzuki beans Kidney beans Lentils Black bean Mung beans Butter beans Black turtle beans Chickpeas Peas Fava/Faba beans Peanuts

Hemp seeds Black-eyed Beans Pumpkin seeds Sunflower seeds Almonds Pistachios Chia seeds Flax seeds Cashews Sesame seeds Walnuts Hazelnuts Macadamia nuts Brazil nuts Pine nuts Pecan

Vegan Threonine Sources

Threonine is largely found in peoples’ brains and spines, namely, the central nervous system. Studies have found that threonine can be helpful in treating different kinds of depression, it also plays an important role in maintaining your skin and teeth healthy. Threonine changes into a chemical known as glycine once in the body, this chemical helps in the production of collagen, elastin, and muscle tissue. When glycine is combined with methionine (a previously mentioned amino acid) it helps in the prevention of liver failure and the processing of fatty acids.

Haricot beans Kidney beans Black beans Lentils Peas Hemp seeds Peanuts

Sunflower seeds Flax seeds Chia seeds Edamame Sesame seeds Pumpkin seeds Soybeans

Vegan Tryptophan Sources

The consumption of tryptophan is crucial as it is of predominant importance for the production of serotonin. Serotonin helps to regulate moods, sleep, appetite, pain and can also act as a natural sedative. Much like phenylalanine, tryptophan is also a precursor amino acid respectively, for melatonin. This hormone (melatonin) helps regulate sleep, having sufficient amount of sleep is crucial for the bodys’ proper nervous system to function along with immune response.

Kidney beans Pinto beans Black beans Lentils Haricot beans Edamame Peas Black turtle beans Butter beans Adzuki beans Black eyed peas Soybeans Mung beans Desiccated coconut Macadamia nuts

Chickpeas Peanuts Chia seeds Flax seeds Cashews Pistachios Peanuts Pumpkin seeds Sesame seeds Hemp seeds Almonds Hazelnuts Walnuts Pinenuts Brazilnuts Pecans

Vegan Valine Sources

Valine is involved in energy production, helping to stimulate activity in the body while simultaneously maintaining mental and physical stamina, muscle growth and regeneration. It helps support the central nervous system my keeping it calm.

Soybeans Peanuts Sunflower seeds Sesame seeds Pinto beans Lentils Kidney beans Black beans Peas

Cannellini beans Adzuki beans Butter beans Black turtle beans Mung beans Black eyed beans Chickpeas Fava/Faba beans Edamame