What are Essential Amino Acids?

Posted August 21, 2017 | Nutrition & Health Tips

Did you know that our body utilizes twenty different amino acids to make its proteins? Proteins are vital for our cells, tissues, hormones, and muscles. Proteins also affect neurotransmitter function which involves regulating several systems in the body. Neurotransmitters affect energy, mood, sleep, emotions, memory, and appetite.

 

The body has the ability to produce some amino acids but not all of them. Essential amino acids are supplied to the body through dietary intake. The essential amino acids our bodies need and cannot produce themselves are arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These essential amino acids must be in our food and/or daily supplements.

 

Protein from animal sources typically includes all the essential amino acids. Foods that contain all the amino acids are known as a complete protein source. However, protein from plant sources such as grains, vegetables, legumes, fruits, nuts, and seeds lack high amounts of some of the essential amino acids. Fortunately, pairing up certain foods can create a complete protein, thereby ensuring sufficient quantities of all the essential amino acids. Foods that work together to create a complete protein are known as complementary proteins.

 

Here are some examples of complementary proteins that work together to make a complete protein:
1) Legumes with grains, seeds, or nuts

-Beans with brown rice (or other grain)

-Beans with whole-grain tortillas (or other tortillas)

-Quinoa and lentils

-Hummus with pita breads or crackers

-Tofu with brown rice (or other grains)

-Peanut butter with toast

-Peanut butter with oatmeal

-Noodle stir-fry with a peanut or cashew sauce                                   

2) Dairy with nuts, legumes, or grains

-Yogurt with nuts

-Whole grain cereal/granola with milk or yogurt

-Smoothie with nuts and milk

-Soups with beans and/or grains (dairy-base)

-Pizza

It is important to emphasize variety when selecting protein sources. Try to incorporate various animal proteins as well as plant proteins into your daily diet. Pairing your plant protein with a complementary food will ensure your body is receiving all the amino acids it needs. Fortunately, individuals who cannot tolerate dairy and those who avoid animal products all together have some options for protein sources that contain all the amino acids. These alternative options contain all the amino acids but be aware the amounts may be significantly less than what animal products contain.

3) Alternative products which contain all the essential amino acids

-Spirulina (pill or powder)

-Soy products

-Hemp products

-Seaweed products

 

References:  

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

http://health.bastyr.edu/news/health-tips/2011/09/what-are-complementary-proteins-and-how-do-we-get-them

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

 

By: Hayley Cornell

New Year’s Cleanse

Posted January 23, 2017 | Event, Nutrition & Health Tips, Uncategorized

Our Seasonal Cleanse: Do Something Loving for Yourself!

The holidays are a great time of year for being with friends and family, and for many over consuming on the delights of the season. It is easy for many people to encounter situations at parties and gatherings that encourage indulging in foods that we would not normally consume, or consume in such amounts, in your daily diet. These opportunities make it easy to overeat from Thanksgiving all the way through to New Year’s Day.   In the post holiday haze many people ask themselves, what can we do to restore our healthy eating or how can we start eating healthier? A great answer is to do a seasonal detox.

Detoxification is the process of clearing toxins and chemicals from the body. In our disordered holiday eating it is easy to eat products that contain unwanted ingredients and food additives. This influx of additives in a short period of time can overload our body’s natural detoxification processes. A healthy body is able to clear toxins easily, as long as the load is not too great.

Just as during the holiday season we tend to over indulge we can also make healthy dietary and lifestyle changes to reduce the intake of toxins. A cleanse in a great way to intentionally add food into your diet to support natural elimination through the organs of detoxification. Detoxification practices can easily be applied to daily life or can also be implemented for a set period of time.

The New Year’s Cleanse at Vital kids offers great ways to kick-start your health in 2017. Vital Kid’s New Year’s Cleanse is a great way to gain more energy, improve digestion and elimination, achieve freedom from cravings, clarity and focus, clearer skin, and more stable moods, better weight control, and better sleep! It’s important to take time to love yourself through your health. Happy New Year and cheers to your health!

  • Vital Kids Medicine, PLLC
    3216 NE 45th Place suite #212
    Seattle, WA 98105
    206-518-8938
    fax: 206-525-3273

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