There is a difference between foods that are good for you and foods that taste good to you. When you are challenged by your rational mind and emotional desire to make judgments to satisfy what is right for your body, or what satisfies your taste bud, it can be troublesome and frustrating. Many of us try in vain each day to balance this phenomenon, with some moving from a sense of challenge to an all-out struggle. To achieve personal health through nutritional intake the effects of culture influences must be understood. That is, to understand the benefits of nutrients the information relating to them must be concise, clear and without ambiguity. Cornish and Moraes (2015), asked the question whether individuals confusion about healthy eating and nutrition information affected the dietary behaviors based on nutritional knowledge and literacy of the person? They stated from the (World Health Organization [WHO] 2007) that health eating can be defined as “eating behaviors that enable a person to achieve a state of complete physical, mental and social wellbeing, and not merely the absence of disease or infirmity.

The idea of healthy eating is about the “foods that are good for us”, fruits, and vegetables, nuts, grains, fish and fowl and avoid the ones that are not is not understanding the most important determinant, “does it taste good” and does it fit in with the benefits that I want to achieve? Researchers have filled libraries in universities around the globe with books, theses and dissertations exploring the benefits of healthy eating. A basic understanding of this research hypothesis is that healthy eating can help control risk factors associated with the cardiovascular and respiratory system as well as reduce the risk of being stricken with diabetes, obesity and many other diseases. Although these are compelling motives to get individuals start and strong incentives to energize them, these are not the main reasons that many want to change their eating habits. Most individuals simple want to change their body composition, tone various muscles, reduce or increase the size of their arms or legs, and maybe lift their buttocks while reducing body fat. In short, most individuals simply want to change the way their body looks. If this is the case then how we present the benefits and how it is done must be considered. Therefore, in this assignment I am presenting that amino acids, non-essential and essentials having the dutiful task as being the building blocks of the cells are important to present as a starting point to adherence of healthy eating. Listed below are the 20 amino acids, 11 non-essential and 9 essentials, the body part, their benefits and the foods that they can be found. The next step is to present how this knowledge can be used to achieve these long-held goals, changing body composition as a function of healthy eating? It is also important within the next step is to explore how daily challenges can be a real inhibitor for many and discourage adherence from taking hold. To aid in this manner, it is critical that individuals know how the six daily challenges are used as “rationale” for not adhering: Time, Relationships, Events, Information, Work and Capital. Despite over a $5-billiion-dollar industry of nutritional products, exercise equipment and societal pressures to be more active, our efforts seem to be in vain by a continued rise in our midsection, hips and other related health problems. It is time to look at “healthy eating” in a new way.

Non-Essential Amino Acids


Amino AcidBody PartBenefitsFood
AlanineLiverBuilding block of important proteins. Improves muscle capacity.Turkey and Chicken
AsparagineDevelopment and function of the brainHelps maintain an equilibrium of the central nervous system and has therapeutic propertiesDairy, whey, beef, poultry, eggs, fish, lactalbumin, seafood. 

Asparagus, potatoes, legumes, nuts, seeds, soy, whole grains

ArginineAnterior PituitaryHelps blood vessels relax and also improves circulation.Turkey, pumpkin seeds, soybeans, peanuts
Aspartatic acidStomachStimulates memory and cognition. Helps the nervous system.Oats, eggs, protein fortified cereals, vegetables
CystineSkinCleanses skinRed peppers, garlic, onions, broccoli, brussels sprout, oats, sprouted lentils
GlutamicMuscleBuilds proteinsTurkey, sirloin, avocado
GlycineBrain/Gall Bladder/ Muscle/StomachMuscle building, brain boosterFish, spinach, kale, Cauliflower, beans, cucumber, bananas
OrnithineLiverBuild muscle and reduces body fatSoybeans, fish, pseudo grain quinoa
ProlineSkinSupports healthy joints and musculoskeletal systemCabbage, asparagus, Peanuts, beans, monkfish, cod fish
SerineBloodHelps central nervous system and immune systemCitrus depressa fruits and rice
TyrosineBrain/ThyroidSupports brain function by enhancing mental energy levelsNuts, seeds, beans, whole grains, soybeans, lentils

Non-Essential Amino Acids Diagram


Non-Essential Amino Acids


Essential Amino Acids


Amino AcidBody PartBenefitsFood
HistidineBlood/Gastrointestinal Track/Skin/ BoneHelps the growth and repair of tissue. Protects nerve cells.Rice, soybeans, cooked fish
IsoleucineMuscleIncreases endurance and helps heal damaged muscleSoy products (tofu)
LysineConnective FibersForms the connective fibers that make up cartilage, bones, teeth, skin and ligaments.Eggs, red meat, lamb, pork fowl, soy beans and peas, cheese, cod and sardines
LeucineMuscleHelps build tissue. Helps with muscle recovery after exercise.Soybeans, nuts, seeds, fish, beans, seafood
MethionineHeart/LiverSupports liver function, healthy joints, promotes normal brain functionNuts, dairy, beans, shellfish
PhenylalanineLiver/Brain/Hypothalamus/ ThyroidActs as a painkiller. Improves the nervous system.Soybean and tofu, nuts, seeds
ThreonineLiverSupports cardiovascular, liver, and central nervous systemNuts, seeds, lean beef and lean lamb
TryptophanLiver/Blood/BrainSupports relaxation, sleep, positive and immune functionNuts, seeds, tofu, fish, oats, lentils, beans
ValineMuscleFuels muscle-tissue building reactions. Helps optimize body’s metabolism.Mushrooms, fish, whole grains, soybeans, lean lamb.


Essential Amino Acids Diagram


Essential Amino Acids


Cornish, L., S., and Moraes, C., 2015, The Impact of Consumer Confusion on Nutrition Literacy and Subsequent Dietary Behavior, Psychology & Marketing, vol. 32 no. 05 pp. 558-574.

Ren, J., Chung, J-E., Stoel, L., and Xu, Y., 2011, Chinese Dietary Culture Influences Consumers’ Intention to use Imported Soy-Based Dietary Supplements: An Application of the Theory of Planned Behavior, International Journal of Consumer Studies, vol. 35, pp. 661-669.

Annesi, J., J., and Johnson, K., 2015, Bi-Directional Relationship Between Self-Regulation and Improved Eating: Temporal Associations with Exercise, Reduced Fatigue and Weight Loss, The Journal of Psychology, vol. 149, no. 06 pp. 535-553.

Gomez-Pinilla, F., 2008, Brain Foods: The Effects of Nutrients and Brain Function, MacMillan Publishers Limited, vo. 09, pp. 569-577.

Annesi, J., J., and Whitaker, A., C., 2009, Psychological Factors Discriminating Between Successful and Unsuccessful Weight Loss in a Behavioral Exercise and Nutrition Education Treatment, International Society of Behavioral Medicine, vol. 17, pp 168-175.

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