APRIL 21, 2019 by GRACE JAUWENA
What Are Amino Acids?
Amino acids are the “building blocks of proteins”. Our bodies use amino acids for important functions such as breaking down food, repairing bodily tissues, growth, and for energy. They’re also essential for producing hormones and neurotransmitters. Amino acids are what is left after proteins are digested.
Our bodies need 20 amino acids in order to grow and function properly. Amino acids are classified in these categories: Essential, conditionally essential, or non-essential. This article outlines all you need to know about amino acids, their functions, connections, and top food sources.
What Are Essential Amino Acids?
Essential amino acids are not made by our bodies; therefore, it should come from food. Amino acids are organic compounds. They are composed of nitrogen, carbon, hydrogen and oxygen.
The 9 essential amino acids are:
histidine
isoleucine
leucine, lysine
methionine
phenylalanine
threonine
tryptophan
valine
Conditionally Essential Amino Acids
Conditionally essential means that these amino acids are considered necessary under certain circumstances such as illness or disease.
Conditional amino acids are:
arginine
cysteine
tyrosine
glycine
glutamine
ornithine
proline
serine.
Non-essential Amino Acids
These amino acids are produces by our bodies. They include: asparagine, aspartic acid, glutamic acid, and alanine.
Why Do We Need These 9 Essential Amino Acids?
LEUCINE
Leucine provides the basic building blocks for muscles. It:
Stimulates muscle strength and growth
Regulates blood sugar levels
Positive impact on the brain and neurotransmitters
Leucine Sources: Soybeans, pumpkin, seeds, nuts, peas, beans
ISOLEUCINE
Helps produce hemoglobin (Hemoglobin carries iron into the blood)
Regulates blood sugar
Assists with nitrogen growth
Isoleucine sources: soy, cashews, almonds, oats, lentils, beans, brown rice, legumes, chia seeds.
LYSINE
Repairs muscle and helps with growth
Boosts the immune system
Helps with mineral absorption
Synthesizes collagen, which is needed for forming connective tissue and bones
Lysine sources: beans, peas, chia seeds, spirulina, parsley, avocados, almonds, cashews
METHIONINE
Critical for new blood vessel growth
Important for muscle growth
Contains Sulphur, which is necessary to prevent arthritis, damaged tissues, and promote proper healing
Aids in the formation of creatine, which is essential for energy
Dissolves fat
Methionine sources: beans, seeds, chia seeds, brazil nuts, oats, wheat, figs, whole grain rice, beans, legumes, onions, and cacao.
PHENYLALANINE
This has a massive impact on the mood and overall mental health.
Becomes tyrosine, which makes proteins, epinephrine, and norepinephrine (Epinephrine is also known as adrenaline, and norepinephrine is a stress hormone)
Phenylalanine sources: spirulina, seaweed, pumpkin, beans, rice, avocado, almonds, peanuts, quinoa, figs, raisins, leafy greens, berries, olives, and seeds.
THREONINE
Supports healthy immune system function
Supports healthy liver, heart, and central nervous system function
Creates glycine and serine – needed to produce elastin, collagen, and muscle tissue
Keeps muscles strong and elastic
Builds strong bones
Speeds up wound healing and tissue injuries
Threonine sources: nuts, seeds, lentils, watercress, spirulina, pumpkin, leafy greens, hemp seeds, chia seeds, soybeans, almonds, avocados, figs, raisins, and quinoa.
TRYPTOPHAN
This chemical is what helps us feel happy. It lowers stress levels and decreases depression.
Converts to serotonin
Provides relaxation to the body
Promotes good rest
Supports brain and nervous system function
Tryptophan sources: chocolate, milk, cheese, turkey, red meat, yogurt, eggs, fish, poultry, chickpeas, almonds, sunflower seed, pepitas, spirulina, bananas, and peanuts.
VALINE
Valine is responsible for providing energy during exercise or other physical activity. It’s essential for good muscle health.
Repairs muscles and promotes growth
Provides glucose to the muscles
Promotes healthy function of the nervous system cognitive abilities
Aids in curing liver diseases
Valine sources: cheese, red meat, chicken, pork, nuts, beans, spinach, legumes, broccoli, seeds, chia seeds, whole grains, figs, avocado, apples, blueberries, cranberries, oranges, and apricots.
HISTIDINE
Supports brain health
Detoxifies the body
Produces red and white blood cells
Protects tissues from radiation or heavy metal damage
Histidine sources: red meat, cheese, white meat and poultry, seafood, soybeans, beans, legumes, chia seeds, buckwheat, potatoes.
Not only are amino acids essential in repairing and maintaining muscles but for supporting a healthy immune system, nervous system reproductive, and digestive system. They are the building blocks of life.
Should You Take Supplements?
There is a beneficial link to taking amino acid supplements. The best sources are from food. However, if you are experiencing a deficiency, taking supplements will prove beneficial. It may help improve your mood, sleep cycle, boost exercise performance, and promote weight loss.
Amino Acids in a Nutshell
Foods that contain all nine essential amino acids are referred to as complete proteins. Complete protein sources include:
Soy (Non-GMO)
Quinoa
Buckwheat
Rice
Beans
Grains: Wheat, barley, millet, spelt
Spirulina along with grains or nuts
Hummus and pita
Other sources include nuts and seeds.
You can ensure proper intake of all essential amino acids as long as you eat a variety of nutrients over a period of a week. It isn’t necessary to balance all the nutrients into one meal. If vitamin C is included in your meals, and other nutrients are taken along the week, you can be properly nourished. Studies show that “we secrete into the bowel from the body stores a full complement of amino acids for the balanced absorption of the protein foods.”
https://www.ahajournals.org/doi/pdf/10.1161/01.CIR.0000018905.97677.1F
https://www.ucheepines.org/absorption-and-handling-of-food/
https://www.nutritionletter.tufts.edu/issues/14_9/special-reports/The-Power-of-Plant-Based-Proteins_2455-1.html
GRACE JAUWENA
GRACE JAUWENA IS A HEALTH COACH THAT FOCUSES ON PLANT-BASED NUTRITION AND NATURAL REMEDIES. SHE STRIVES TO HELP OTHERS THRIVE HOLISTICALLY, AND IS PURSUING A DOCTORATE DEGREE IN NATURAL MEDICINE. SHE LOVES TO COOK, CREATE RECIPES, STYLE FOOD, AND TAKE PHOTOS. IN HER FREE TIME, SHE EXPLORES NEW FOODS, HIKING TRAILS, AND BEACHES WITH HER HUSBAND, AND SPENDS TIME WITH FAMILY AND FRIENDS.