Here's how to get them in your diet:
* Eat a variety of protein sources: There are nine essential amino acids, and you can get them from a wide range of foods.
* Complete proteins: These contain all nine essential amino acids. Examples include:
* Animal products: meat, poultry, fish, eggs, dairy
* Soy products: tofu, tempeh, edamame
* Incomplete proteins: These are missing one or more essential amino acids. Examples include:
* Plant-based foods: beans, lentils, nuts, seeds, grains
* Combine incomplete proteins: If you follow a vegetarian or vegan diet, you can get all the essential amino acids by combining different incomplete protein sources throughout the day. For example, rice and beans, or hummus and pita bread.
* Supplement if needed: Some people may need to supplement with essential amino acids, especially if they have certain health conditions or follow a restrictive diet. However, it's best to talk to a doctor or registered dietitian before taking any supplements.
Here are the nine essential amino acids:
* Histidine
* Isoleucine
* Leucine
* Lysine
* Methionine
* Phenylalanine
* Threonine
* Tryptophan
* Valine
