We all know how important it is to eat fruit, vegetables, lean meat, fish and healthy fats and proteins. But it's important to also focus on foods high in amino acids to minimize muscle loss.
Why? Losing muscle mass, especially as we age, can create a whole lot of problems for people, including loss of balance, mobility, strength, flexibility and an overall less healthy lifestyle.
The nine essential amino acids are the building blocks of protein and without them you cannot repair and rejuvenate your muscles.
All protein sources, whether plant or animal based, contain essential amino acids.
These are the foods with the highest amino acid content:
1. Lean meat
Lean meat are a great source of amino acids and protein without overdoing your fat intake. Turkey and chicken are extremely high in amino acids and relatively low in saturated fat compared to red meat.
2. Fish
All fish are an excellent source of amino acids and the healthy omega-3 fatty acids. Fish is easy to prepare, delicious and reduces the risks of heart disease, including heart attack and stroke.
3. Dairy products
Low-fat cheese and other dairy products such as yogurt contain all 9 amino acids, lots of protein and vitamins A, D, E, B12. Dairy products are an important source of calcium.
4. Eggs
Eggs contain a lot of protein and amino acids. They are rich in vitamins A, D, E, K B2, B6, B12 and minerals such as zinc and iron.
5. Legumes
This includes peas, chickpeas, lentils, soybeans, and beans. They are all excellent sources of protein. They are rich in essential amino acids and will prevent muscle loss.
6. Cereals
One of the superfoods on that list is quinoa. It is one of the few plant foods high in protein and all 9 of the essential amino acids. It also has a high content of fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus and many vitamins.
7. Nuts and seeds
Almonds, walnuts, macadamias, cashews or Brazil nuts are ideal for in-between snacks. All types of seeds such as pumpkin or sesame are also rich in amino acids. Eating these foods between meals will allow you to control your calorie intake.
All these foods are a rich source of vitamins, minerals and amino acids. They give a lot of energy to the body and prevent the loss of muscle mass. These foods are versatile and you can use them in every single meal.
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