💣What are Essential Amino Acids?
Of the total 20 amino acids, 9 amino acids cannot be synthesized in our bodies and we need to take them in through our diets. These are called essential or indispensable amino acids. Below is a list of the 9 essential Amino Acids, and there functions.
😀{9 Essential Amino Acids}:
1) Histidine - Histidine is an amino acid most people get from food. It's used in growth, repair of damaged tissues, and making blood cells. It helps protect nerve cells. It's used by the body to make histamine. Foods rich in histidine are generally protein rich foods such as meat, dairy products, legumes, fish, nuts, seeds, eggs and whole grains.
2) Isoleucine - Isoleucine, as one of the branched chain amino acids, is also critical in physiological functions of the whole body, such as growth, immunity, protein metabolism, fatty acid metabolism and glucose transportation. Isoleucine can improve the immune system, including immune organs, cells and reactive substances. Isoleucine is plentiful in meat, fish, poultry, eggs, cheese, lentils, nuts, and seeds. Dairy, soy, beans, and legumes are sources of leucine. Phenylalanine is in dairy, meat, poultry, soy, fish, beans, and nuts.
3) Leucine - Leucine is one of the 3 essential branched chain amino acids (BCAAs). These amino acids can be used by skeletal muscle to give energy during exercise. Eating foods that have complete protein gives enough of these amino acids. ... Leucine may help in healing skin and bones. Foods containing Leucine are chicken, beef, pork, fish (tuna), tofu, canned beans, milk, cheese, squash seeds, and eggs.
4) Lysine - Lysine appears to help the body absorb calcium, and it plays an important role in the formation of collagen, a substance important for bones and connective tissues including skin, tendons, and cartilage. Most people get enough lysine in their diet. High lysine foods include lean beef, chicken, pork, fish, shellfish, tofu, cheese, milk, beans, lentils, and peas.
5) Methionine - Methionine is an antioxidant. It may help protect the body from damage caused by ionizing radiation. It may detoxify harmful substances in the body, such as heavy metals. It may also prevent liver damage from acetaminophen poisoning. Methionine can be found in plant-based food items such as oats, sunflower seeds, hemp seeds, along with quinoa and buckwheat flour.
6) Phenylalanine - Phenylalanine isn't a health concern for most people. ... Phenylalanine can cause intellectual disabilities, brain damage, seizures and other problems in people with PKU. Phenylalanine is an amino acid found in many foods. It exists in two forms — L-phenylalanine and D-phenylalanine. ... Your body uses L-phenylalanine to make proteins and other important molecules. It has also been studied as a treatment for several medical conditions, including skin disorders and depression. Phenylalanine is found in most protein-containing foods such as milk, eggs, cheese, nuts, soybeans, chicken, beef, pork, beans and fish.
7) Threonine - L-Threonine is an essential amino acid that helps to maintain the proper protein balance in the body. It is important for the formation of collagen, elastin, and tooth enamel, and aids liver and lipotropic function when combined with aspartic acid and methionine. Foods that contain Threonine are, lean beef, chicken, pork, tuna, tofu, beans, milk, cheese, green peas, eggs, seeds, and nuts.
8) Tryptophan - The body uses tryptophan to help make melatonin and serotonin. Melatonin helps regulate the sleep-wake cycle, and serotonin is thought to help regulate appetite, sleep, mood, and pain. The liver can also use tryptophan to produce niacin (vitamin B3), which is needed for energy metabolism and DNA production. Foods with Tryptophan are chicken, turkey, red meat, pork, tofu, fish, beans, milk, nuts, seeds, oatmeal, and eggs.
9) Valine - It promotes muscle growth and tissue repair. It is a precursor in the penicillin biosynthetic pathway. Valine is one of three branched-chain amino acids (the others are leucine and isoleucine) that enhance energy, increase endurance, and aid in muscle tissue recovery and repair. Valine is found mainly in protein food sources such as meats, fish, soy, and dairy. But it is also found in other foods, including some nuts, vegetables, and whole grains.
{Health Benefits of Amino Acids}
Amino acids do so much for you, but here are the top 10 most important functions:
- Providing the body with energy. Isoleucine and valine, in particular, are good sources of energy to fuel the body.
- Enhancing the musculoskeletal system. Isoleucine and valine assist with healthy muscle function, while leucine works to repair muscles. Lysine promotes calcium absorption needed for bone growth. These amino acids are good for healthy, toned muscles and strong bones. Isoleucine and valine are common ingredients in workout supplements because they target the muscles and boost energy.
- Regulating digestion. Your body produces histamine to help your digestive system work properly. You need histidine to help generate histamine.
- Enforcing healthy sleep/wake cycles. Erratic sleep habits caused by issues such as insomnia, sleep apnea, and stress, can take a toll on your overall health. Histidine and tryptophan help you maintain normal circadian rhythms for a good night’s sleep.
- Supporting the immune system. Want to keep colds and flu at bay? Histidine, lysine, and threonine help boost immunity so your body can better fight off viruses.
- Producing neurotransmitters. These chemicals are the nervous system’s way of communicating with the body, regulating everything from appetite to mood. Phenylalanine not only produces some neurotransmitters but other types of amino acids, too.
- Stimulating the growth of healthy skin, nails, and hair. Collagen and elastin keep your complexion looking soft and supple. These two proteins also encourage hair and nail growth. Lysine assists with collagen production, while threonine helps generate collagen and elastin.
- Producing hormones. Amino acids such as lysine are useful for maintaining healthy hormone levels. Examples of amino acid hormones include epinephrine and norepinephrine, which oversee the body’s stress response, and thyroxine, which plays a role in metabolism.
- Maintaining a healthy weight. Methionine governs our metabolic rate and can also help with detoxification, while threonine is key for metabolizing fat.
- Balancing your moods. Tryptophan jump-starts the production of serotonin, a hormone that’s essential for feeling happy and well-adjusted.
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