What are the 9 most important amino acids?
How important is it in the body?
Muscle growth, tissue regeneration, skin, hair and bone production all occur due to the presence of amino acids.
These molecules make structures out of protein.
Your mind may subconsciously focus on building muscle when you think of protein, but both protein and amino acids play a very important role in building muscle.
Amino acids are very important for hormonal balance, enzymes and neurotransmitters.
They are responsible for growth, maintenance and repair.
Each type of amino acid performs a variety of functions in the body.
The body selects specific amino acids, makes proteins, and performs a variety of actions.
In fact, the body uses amino acids to grow skin, hair, bones, tissues, enzymes, hormones, connective tissue, and more.
Amino acids are essential for the body.
There are 9 essential amino acids that you will learn in this part of Updatebody.
There are 20 types in the body, 11 of which the body can produce.
Many amino acids reach our bodies through the food we eat.
When a food has all 9 essential amino acids, it has complete protein.
Complete protein provides all 9 essential amino acids in a food package such as fish, chicken or eggs.
Foods that do not have all the essential amino acids are low in protein.
Where do come from?
Essential amino acids can be found in foods containing plant or animal protein.
The easiest and most common sources of these amino acids are animal proteins such as red meat, eggs, turkey and dairy products.
Animal proteins are usually easier to digest and absorb and are considered complete proteins.
Plant proteins contain amino acids, but many of them are known to be defective proteins, such as nuts, seeds, vegetables, and whole grains.
Some plant proteins are also complete proteins.
Like quinoa, soy or hemp, this is why many vegetarians can use these complete sources of protein in their diet.
Of course, you do not have to get all the essential amino acids in one meal.
In fact, most of us do not get whole proteins all at once.
If you eat beans, know that they are low in protein, but after you eat vegetables, your full protein is complete.
In general, the diet should be varied so that all the essential amino acids reach the body during the day.
Consumption of plant proteins in a varied range and foods containing complete protein makes it possible to get all the essential amino acids needed by the body.
Types of essential and the role of each
Each of the essential amino acids that we introduce to you below have different functions and roles in the body and help to grow and improve, repair tissue and build skeletal muscle.
Histidine is necessary for the production of various hormones and the function of the kidneys, digestive system and immune system.
It is also an important component of the myelin sheath, which is a retainer around nerve cells.
Isoleucine is also effective in wound healing, cell detoxification, supporting the immune system and promoting health through hormones, and also provides blood sugar and energy levels to fight fatigue.
This amino acid is also involved in the immune system, fat and protein metabolism, and glucose transport.
Leucine also performs protein compounds and metabolic functions such as regulating blood sugar levels, producing growth hormone, tissue growth, bone and muscle.
It also prevents proteins from being lost in stress or severe injury.
Lysine in protein compounds;
It produces energy and the function of the immune system and collagen production, which promotes digestive health and also reduces cortisol levels, which reduces stress and anxiety, and plays an important role in the production of proteins, hormones and enzymes, and in absorption.
Calcium also helps.
The role of this amino acid in detoxification, tissue repair and protection of cells against contaminants and aging is very important.
It also plays an important role in fat metabolism and breaks down heavy metals in the liver, making DNA and acting as an antioxidant in the body.
Phenylalanine is also used to make neurotransmitters and to deliver information to nerve cells.
It also makes enzymes that are also effective in producing unnecessary amino acids that help us respond to stress and feel satisfied.
They also have therapeutic effects for anxiety and depression.
Threonine play an important role in fat metabolism and immune function.
This amino acid forms the structural aspect of various proteins to repair skin and connective tissue such as collagen and tooth decay.
This amino acid provides adequate nitrogen balance in the body and is a factor in the production of serotonin and its balance in the body, which improves mood, regulates sleep and appetite, and is essential for the general growth of the body and the production of vitamin B3.
Valine is an excellent growth stimulant for muscles and an energy generator.
It also fights fatigue, improves mental condition and controls emotions, and strengthens muscle mass.
The best food sources for the production of essential .
It does not matter if you follow a certain diet or not, there are different types of foods that you can eat to get the essential amino acids to your body.
The plant-based diet should include all 20 amino acids, 9 of which are essential. As a result, your diet should be varied.
Complete protein food sources containing 9 essential include:
Histidine: Beans, whole grains; Wheat pasta
Isoleucine: Lentils, nuts, seeds, beans
Lysine: Peas and beans
Methionine: Beans, whole grains, Brazil nuts, sesame seeds
Phenylalanine: Sunflower seeds, beans, nuts
Troponin: Flaxseed, nuts, lentils, beans, green peas and sweet potatoes
Tryptophan: Nuts, seeds, beans and flaxseed
Valine: Peanuts, mushrooms, whole grains, beans or barley
Deficiency in the body
If not enough amino acids get into your body, your body will be in trouble.
Amino acid deficiency can be a factor in lowering the body’s immune system, digestive problems, and stunted growth, especially in children.
In general, deficiency occurs in people with the following symptoms:
Decreased muscle mass
Developmental problems in children
Problems with immune system function
These problems do not happen overnight, but they can be severe if the amino acid does not reach the body.
Important point about high protein intake
If you are a vegetarian, do not worry because it is much harder to get protein from plant sources and no one is experiencing an increase in protein through plant materials, but you should be careful about animal sources and not overdo it.
High protein intake is not a problem, but the type of protein you eat is important.
For example, it is not good at all to eat a lot of red meat during the day, because it is high in saturated fat, so other parts of your body may be affected.
The amount of protein in the body is enough when it builds muscles and cellular needs such as hair growth, nails, skin, etc.
but when it is high, it turns into fat and sugar.
The last word
The body can produce amino acids on its own, but when it is under pressure, stress or infection, it stops producing them, so it is very important to get the essential amino acids through food and even if necessary, your doctor will prescribe a supplement.
Children’s bodies can not absorb amino acids as much as young people.
Most children do not have as much metabolic ability to perform amino acid processes as young people, so it is important to include nutrients in their diet to prevent amino acid deficiency.