Essential Amino Acids: Daily Requirements Explained

Daily Requirement of Essential Amino Acids in Diet

Amino acids are building blocks of protein. Essential amino acids (EAAs) cannot be produced by the body. They must be obtained through diet.

What are Essential Amino Acids?

1. Histidine: Important for immune function.
2. Isoleucine: Supports muscle growth.
3. Leucine: Regulates blood sugar.
4. Lysine: Essential for growth and development.
5. Methionine: Supports liver function.
6. Phenylalanine: Involved in neurotransmitter production.
7. Threonine: Important for collagen production.
8. Tryptophan: Regulates mood and sleep.
9. Valine: Supports muscle function.

Daily Requirements

1. Infants: 1-2 grams per kilogram body weight.
2. Children: 0.8-1.2 grams per kilogram body weight.
3. Adults: 0.8 grams per kilogram body weight.

Food Sources

1. Animal-based: Meat, fish, eggs, dairy.
2. Plant-based: Legumes, nuts, seeds, whole grains.

Importance of Meeting Daily Requirements

1. Muscle growth and repair: EAAs support muscle function.
2. Immune function: Histidine and other EAAs support immune health.
3. Overall health: EAAs regulate various bodily functions.

Conclusion

Essential amino acids are vital for human health. Meeting daily requirements through a balanced diet is crucial. Include a variety of protein-rich foods in your diet to ensure adequate EAA intake.