Download complete proteins - Sustainably Well, LLC

NOTE:
Most animal proteins (meats, dairy and eggs) contain some
combination of all amino acids, and are thus considered ‘complete
proteins.’ This is one reason animal sources are not included in the food
lists below. It should also be noted that protein does not build protein in the
body – amino acids do. Complete proteins can be found in soy, quinoa,
hemp and by blending various plant foods – grains, vegetables, nuts and
seeds. Remember, too, that excessive protein in the diet can cause the loss
of several important minerals, such as calcium – leading to osteoporosis,
and can exacerbate or be the cause of several disorders, including those of
the kidney and heart, and certain cancers.
Eating a varied diet should provide you with all of the amino acids you need
for optimum health, unless you are already deficient. Deficiencies may
require supplementation, and almost always accompany deficiencies of
Magnesium and vitamin B6 – which are both needed for proper amino acid
assimilation, but you should always consult with your health care
practitioner before self-prescribing.
You may notice that some amino acids are not included in the following list.
This is because there were no foods found listed for these, as they are the
product of other amino acids that serve as precursors for them in the body.
ALANINE
(Non-Essential)
Nutritional yeast
Sprrulina
Kelp and other seaweeds
Sesame seeds
Soy
Wheat germ
ARGININE
(Conditionally-Essential)
Carob
Chocolate
Cabbage
Soy
Brown rice
Whole grains
Nuts
Seeds
Popcorn
Raisins
ASPARTIC ACID
(Non-Essential)
Kelp and other seaweeds
Sesame seeds
Soy
Wheat germ
ASPARAGINE
(Non-Essential)
Asparagus
CYSTEINE & CYSTINE
(Non-Essential)
Soy
Sesame seeds
Beans
Grains
Nuts
GLUTAMIC ACID
(Non-Essential)
Seaweeds
Sunflower seeds
Sesame seeds
Soy
GLUTAMINE
(Non-Essential)
Beet juice
Wheat germ
GLYCINE
(Non-Essential)
Seaweeds
Spirulina
Watercress
Wheat germ
Sunflower seeds
Spinach
Turnips
HISTIDINE
(Essential)
Available in most protein foods
ISOLEUCINE
(Essential)
Branched-Chain Amino Acid (BCAA)
Soy beans
Baked beans
Other legumes
LEUCINE
(Essential)
Branched-Chain Amino Acid (BCAA)
Soy and Tofu
Kelp and other seaweeds
Spirulina
Baker’s yeast
Almonds
Baked beans
LYSINE
(Essential)
Nutritional yeast
Parsley
Soy
Lima beans
Comfrey
METHIONINE
(Essential)
Seaweeds
Sunflower seeds
Beans
Lentils
Onions and garlic
Pumpkin
Seasme seeds
Soybeans
Nuts
Avocado
Broccoli
Cauliflower
Mushrooms
Potatoes
Spinach
Green peas
Peanuts, pistachios, macademia nuts
Cooked corn
Wheat germ
Sarsaparilla
PHENYLALANINE
(Essential)
Pecans
Sesame seeds
Lima beans
Lentils
PROLINE
(Non-Essential)
Soy
Cabbage
Bamboo shoots
Beet sugar
Molasses
Wheat germ
Seaweeds
Spirulina
Asparagus
Soy sauce
Horseradish
Parsley
Kidney beans
THEONINE
(Essential)
Green tea
TRYPTOPHAN
(Essential)
Soybeans
TYROSINE
(Conditionally Essential)
Yeast
Ripe bananas
Avocado
VALINE
(Essential)
Branched-Chain Amino Acids (BCAA)
Soy and tofu
Kelp and other seaweeds
Spirulina
Baker’s yeast
Mushrooms
Turnip greens
Peas
Kidney beans
Spinach
Broccoli
Seeds (unspecified)