Whoa there Jimmy, slow your role lest I plant my meat eating foot in your butt. It's a simple ignorance to what the terminology "essential" means when we are talking about the dietary intake and processes of the body. Essential does NOT mean that the macro or micro nutrient is a must in the human body for proper function. What essential refers to in this context is :
An essential amino acid or Fatty Acid is an EAA/EFA that cannot be synthesized de nova (from scratch) by the organism (usually referring to humans), and therefore must be supplied in the diet, through intake.
It has zero to do with what you exactly need to run optimally and more to do with the things you MUST put in your pie whole on a regular basis in-order to do so. Meaning you're going to fall short if your stuffing your face with nothing but hoho's, ding dongs, fruit, grains, low fat this, low protein this and washing it down with a frothy cappuccino or the latest uber organic colon healing tea from only the sweetest virgin plants. You need to have regular protein and fat intake that contains these essential nutrients.
It also means, YES you can live a 100% with no carbohydrate intake at all. Live, exists, it does not mean or say optimal. It only states it can be done. Your body has the ability to pull up the slack. It can do the same in the case of the other amino's and fatty acids as well, but that doesn't mean it's and optimal situation. Anytime you make your body do excess work to create (rob from Peter to Pay Paul) its not an optimal situation.
Optimal would be eating the exact nutrients your body needs at its current state and activity to where it has no deficiency and no need to create a thing. Then one would adjust also the excess, or decrease, to meet ones goals as they pertain to growth or subtraction of the body as a whole. (Mainly in the form of caloric intake from carbohydrates)
So from this one should be able to clearly see the foundation of our dietary hierarchy should be flipped on its triangular head. If we have these certain nutrients we MUST intake above all else just to maintain a healthy body, let alone move toward personal goals be they physical or mental, we need to address those first.
This is why I always state and have those I work with base their intake first on their Fat, and protein intake. Fill the required bases first and foremost, and then you can add on the side dishes that don't mean as much and are just filler. Not to say the choice in type of carbs is moot, but much more so then filling your fat and protein needs. You can and will get the glucose you need from about anything event the protein you eat if needed. You can't do such a thing with the other two. So don't ignore your carb intake adjust it as needed to meet your goals be it swell up and get huge, or drop a few dress sizes for the high school reunion, BUT keep your foundation of importance, protein and fat intake, constant.
As you can tell again, the opposite of the old FDA three sided geometric fallacy.
So now that we cleared that up. I'm by no means going to explain the process of each essential nutrient and what it does that's so darn special in you. That's been done time and time again and you can find plenty of peer reviewed scientists and researchers in a simple google search that have already done that for me. I will simply list them and then you will know what they are and along with it a few great food sources of each to arm you in building a sturdy foundation prior to putting up the much less important stick walls of your dietary temple.
EAA's
Phenylalanine = Pork, Red Meat, Poultry, fish, milk (dairy products) for some vege sources: seaweed, watercress, pumpkin leaves, and kidney beans rank at the top
Valine = eggs, cottage cheese and other dairy, cod and other fish and poultry, beef and pork, for some vege sources: soy isolate (I personally can't recommend processed soy products at this time or soy consumption in abundance as a staple) seaweed, watercress, white mushrooms, and turnip greens
Threonine = moose, turkey, fish, buffalo, eggs, cottage cheese ( are you seeing the connection in the meat, dairy and eggs here across the board?) vege sources: spinach, watercress, spinach and Kidney beans
Tryptophan = sea lion kidney (lol), elk, eggs, crustaceans, goat, milk, and poultry. Vege Sources; brown mushrooms, parsley, spinach, and asparagus
Isoleucine = egg white, turkey, chicken, moose, fish and crustaceans, cottage cheese and round steak, vege sources: Pumpkin leaves, chard, Chinese cabbage, and horse radish.
Methionine = egg, fish, elk, chicken, cheddar cheese and turkey. Vege sources: seaweed, sesame seeds, that's it
Leucine = egg, moose, chicken, seal, beef, dairy and buffalo. Vege source: kidney beans, turnip greens, Jute, sunflower seeds, and alfalfa
Lysine = chicken, turkey, tuna, moose, beluga whale, beef, and crab. Vege sources: watercress, seaweed, parsley, and tofu
(Side note on conditionally essential amino acids. Conditionally meaning these are a require nutrient for certain populations, (the ones listed) if you are one of these or con sulting one of these then you should known the following amino acids are essential as well. Cysteine (or sulphur-containing amino acids), tyrosine (or aromatic amino acids), histidine and arginine are required by infants and growing children.)
EFA's
Linolenic Acid = salmon, mackerel, sardines, anchovies, albacore tuna, beef (mainly if grass fed) vege sources: flax seeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables
Linoleic Acid= Kangaroo (the highest) dairy, chicken and beef (try and get grass fed 300-500times more) Vege sources: Flaxseed, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil (or eat the nuts)
Oleic Acid = (Essential but technically not an EFA, because the human body can manufacture a limited amount, provided essential EFAs are present.) Butterfat, lard, and tallow. Vege sources: Olive oil (extra virgin or virgin), olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, etc.
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