Customers often ask how to improve their skin.  Skin care products go a long way in protecting and improving skin, but diet also plays a primary role. Eating a balanced diet can enable you to achieve and maintain healthy skin.  Major contributors to a healthy diet are amino acids.

Protein is comprised of various amino acids which are necessary building blocks for the body. From our hair to our skin and organs, nearly everything in our body is made out of protein.

Our body needs 21 to 22 of the over 100 amino acids that have been found to occur naturally in the body. Amino acids are classified as non-essential or essential. Non-essential are made in the body.  Essential means you must get them from an outside source, such as food. To make protein, you must ingest food containing essential amino acids. When protein is digested, it is broken down into individual amino acids. A person whose diet consists of animal proteins will regularly consume their daily requirement of essential amino acids. However, one who follows a meatless diet will have to pay closer attention to what foods contain essential amino acids.

Complete proteins contain all nine essential amino acids. Animal proteins, such as fish, poultry, red meat, dairy, eggs are considered complete. The following plants are complete proteins: potatoes, chickpeas, black beans, kidney beans, pumpkin seeds, cashews, cauliflower, quinoa, pistachios, turnip greens, black-eyed peas, kasha (buckwheat), and soy.

On a daily basis, we need .5 grams of complete protein per lb. of body weight to satisfy our daily requirement for essential amino acids.

Incomplete proteins are typically plants and do not provide all nine essential amino acids. Most grains and vegetables are considered incomplete proteins. A balanced blend of incomplete and complete proteins is necessary to remain healthy.

Amino acids regulate the production of proteins in your skin and throughout your body. Specifically, they are required to make collagen and to maintain tissue. Collagen synthesis is vital in attaining healthy, beautiful skin.

Here are the nine essential amino acids that are required to be in your daily diet and the food sources where you can find them. Bon Appetit!

Phenylalanine: fish, poultry, red meat, dairy, eggs, soy products (including soy protein isolate, soybean flour, and tofu), and certain nuts and seeds.

Valine: dairy products, grains, red meat, mushrooms, peanuts, and soy protein.

Threonine: fish, poultry, red meat, cottage cheese, lentils, black turtle bean and sesame seeds.

Tryptophan: fish, poultry, pork, red meat, dairy, eggs, soy products (including soy protein isolate, soybean flour, and tofu), oats, beans and lentils and certain nuts and seeds.

Methionine: fish, poultry, red meat, dairy, eggs, soy products (including soy protein isolate, soybean flour, and tofu), beans and certain nuts and seeds.

Leucine: fish, poultry, red meat, dairy, eggs, soy products (including soy protein isolate, soybean flour, and tofu), beans (including white and kidney beans, lentils), dried spirulina, peanuts and certain nuts and seeds.

Isoleucine: fish, poultry, red meat, dairy, eggs, soy products (including soy protein isolate, soybean flour, and tofu), beans (specifically white and kidney beans, lentils), chickpeas, rye and certain nuts (specifically almonds and cashews) and seeds.

Lysine: fish, poultry, red meat, dairy, eggs, soy products (including soy protein isolate, soybean flour, and tofu), peanuts, beans, brewer’s yeast, mung bean sprouts, gelatin, chocolate, carob, coconut, oats, whole wheat and white flour.

Histidine: fish, poultry, red meat, dairy, eggs, soy products (including soy protein isolate, soybean flour, and tofu), beans, rice, wheat and rye, buckwheat, corn, cauliflower, mushrooms, potatoes, bamboo shoots, bananas, cantaloupe and citrus fruits.

Here are six other types of amino acids that are conditionally essential which your body depletes during times of stress:

Arginine: fish, poultry, red meat, dairy, eggs, soy products (including soy protein isolate, soybean flour, and tofu), peanuts, beans, brewer’s yeast, mung bean sprouts, gelatin, chocolate, carob, coconut, oats, whole wheat and white flour and wheat germ.

Cysteine: poultry, red meat, dairy, eggs, red peppers, garlic, onions, broccoli, brussels sprout, oats, granola, wheat germ, sprouted lentils.

Glycine: fish, poultry, red meat, dairy, soybeans, spinach, kale, cauliflower, cabbage, pumpkin, banana, kiwi fruit, cucumber, and beans.

Glutamine: fish, poultry, red meat

Proline: red meat, dairy, soybeans, gelatin foods and desserts and cabbage.

Tyrosine: fish, poultry, red meat, dairy, eggs, soy products (including soy protein isolate, soybean flour, and tofu), nuts, seeds, beans, and whole grains.

In addition to eating a complete diet, adhering to a regular skincare routine is essential to having healthy skin.

Thank you for reading The Freckle blog! Please subscribe to stay informed of all things relating to skin care. Also, check out my website and YouTube channel for product news and recommendations.

[ocinsta-carousel]