What are essential amino acids and in what products to look for them

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Nine important reasons to eat meat, nuts, buckwheat and eggs.

Amino acids Biochemistry, Essential Amino Acids are the simplest compounds that are formed during the breakdown of protein foods in the intestines. It is in this form that our body assimilates proteins.

To function properly, the human body needs more than 20 types of amino acids. But only nine of them are irreplaceable. And that's why.

What are essential amino acids

The body, if necessary, is able to produce some amino acids on its own, even without receiving protein food. Therefore, they are called non-essential, or interchangeable.

Essential amino acids are those that our body cannot produce. They must come from food, otherwise they simply cannot be obtained from.

If a person does not receive essential amino acids from food, it will be a catastrophic blow to his health.

What are essential amino acids and why are they needed?

Amino acids play a huge role in the development and repair of muscles, bones and other tissues. But their deficiency can affect not only the musculoskeletal system, but also other systems - the nervous, immune, and digestive systems.

This is what Essential Amino Acids: Definition, Benefits and Food Sources nine essential amino acids do.

1. Phenylalanine

On the basis of this amino acid, the body produces such hormones-neurotransmitters as adrenaline, dopamine, tyrosine, norepinephrine. In addition, Phenylalanine is needed by Phenylalanine for the production of other non-essential amino acids as well as some enzymes.

2. Valine

Valine participates in energy metabolism (thanks to this amino acid, cells receive energy from glucose in the blood), stimulates muscle growth and regeneration.

3. Threonine

Without it, it is impossible to produce L-Threonine of such protein structures as collagen and elastin - the most important components of the skin and connective tissue.

4. Tryptophan

Tryptophan is a precursor to serotonin, a hormone that regulates appetite, sleep and mood.

5. Methionine

This essential amino acid plays an important role in Methionine in metabolic processes and detoxification, that is, it helps to remove cellular debris from the body. In addition, methionine is essential for the growth and regeneration of various tissues, the assimilation of zinc, selenium and a number of other minerals.

6. Leucine

Leucine is critical for protein synthesis (including collagen fibers), wound healing and muscle repair. Leucine also helps regulate blood sugar levels and is involved in the production of growth hormones.

7. Isoleucine

L ‑ Isoleucine is involved in the metabolism of muscle tissue, as well as in the production of hemoglobin and some functions of the immune system.

8. Lysine

Lysine is necessary for the absorption of calcium, the synthesis of certain hormones and protein tissues (the same collagen and elastin).

9. Histidine

Based on Histidine, this amino acid produces histamine, a neurotransmitter that provides a quick response of the immune system to all kinds of stimuli. Normal digestion, sexual function, sleep, wakefulness are also practically impossible without histidine. This amino acid is also involved in the creation of the myelin sheath - a protective barrier that surrounds nerve cells.

What foods contain essential amino acids

The main source of essential amino acids is protein foods. However, it can be different.

Foods that contain all nine essential amino acids are called Essential Amino Acids: Definition, Benefits and Food Sources complete proteins. Those lacking one or two amino acids are defective.

The best sources of essential amino acids are animal proteins. But even if you are a vegetarian, you can make your diet complete. To do this, it is enough to consume different types of proteinaceous plant foods every day. Thus, the absence of an amino acid in one product will be compensated for by its presence in another.

Complete protein sources

These products include:

• meat:
• bird;
• eggs;
• seafood;
• dairy products;
• some types of plant foods: buckwheat, soy, quinoa.

Inadequate Protein Sources

Many, but not all, essential amino acids will provide you with:

• nuts;
• legumes (beans, chickpeas, peas);
• seeds - sunflower, pumpkin, sesame;
• whole grain products - bread, cereals;
• vegetables.