Getting Amino Acids as a Vegetarian

Amino acids are an essential part of our biological make-up, and our bodies cannot function properly without them. In fact, a body weak in amino acids is at risk for serious physiological consequences (Chiras, 2005). There are 20 different kinds of amino acids, 12 of which can be synthesized in the body through nitrogen and other molecules in the body (University of Arizona, 2003). Furthermore, two different types of amino acids in this group can be found naturally in the adult body, so diet is not always necessary in order to meet the bodily need for them. However, 10 amino acids are considered essential and can only be acquired through diet. It is these amino acids which are of main concern for vegetarians who do not often get the proper amount of protein in their diet.

Protein comes into the picture because amino acids are the building blocks of protein (University of Arizona, 2003). Because vegetarians do not consume animal products, the main source of protein for the body, it becomes essential to figure out ways for the body to obtain the much needed essential amino acids. Luckily, there is a fairly easy way to do this.

Vegetarians seeking healthy bodies rich in the necessary amino acids can combine several different food groups in each meal in order to consume the proper amount of protein to create the needed amino acids. The first of these groups is legumes. Legumes are food products like beans (including soy beans), peas, and lentils (Mayo Clinic 2009). Because soy beans are included in the legume category, it's worth noting that tofu meets the legume requirement and can be used in acquiring necessary protein.

The next necessary component to be combined with the legume is a grain, nut, or seed. This category includes items like grain-rich breads, corn tortillas, rice, barley, sesame seeds, peanuts, etc. This is a fairly easy category to work into one's diet due to the wide variety of options available. So, for a healthy, protein rich meal, an individual can choose to make a tofu stir-fry and top it off with sesame seeds. Not only is this a healthy option, it's rich in proteins and thus amino acids.

Eating as a vegetarian doesn't have to be difficult, but one does need to know how to eat right to maintain homeostasis in the body.

References:

Chiras, D.D. (2005). Human Biology, 5^th Ed. Jones and Bartlett, Mass.

Mayo Clinic (2009). Beans and Other Legumes: Types and Cooking Tips.

University of Arizona (2003). The Chemistry of Amino Acids. Department of Biochemistry and Molecular Biophysics.