Amino acids, which are also known as building blocks of protein, are chemicals that serve a variety of important activities in your body. They're required for crucial processes including protein synthesis, cell building, and hormone and neurotransmitter synthesis. Some amino acids can also be used as supplements to promote better physical performance and
These amino acids can be divided into different categories like essential, conditionally necessary, or non-essential.
This blog covers all you need to know about essential amino acids, including how they work, various sources of amino acids, and why you should take amino acids as supplements.
What Are Essential Amino Acids and How Do They Work?
Amino acids are organic molecules that are made up of nitrogen, carbon, hydrogen, oxygen, and a variable side chain group.
"To grow and function properly, your body requires 20 different amino acids. Only nine amino acids are listed as essential, despite the fact that all 20 are needed for your health."
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are the amino acids in question.
Essential amino acids, unlike nonessential amino acids, cannot be produced by the body and must be received through diet.
Animal proteins, such as meat, eggs, and poultry, are the finest providers of necessary amino acids.
When you eat protein, it's broken down into amino acids, which are then utilized by your body to help with activities like muscle growth and immune function regulation.
Functions of Essential Amino Acids in Our Body
The nine essential amino acids serve a variety of functions in your body, including:
Lysine plays an important function in protein synthesis, hormone and enzyme production, and calcium absorption. It's also necessary for energy production, immunological function, and collagen and elastin formation.
Histidine is a building block for histamine, a neurotransmitter involved in immune response, digestion, sexual function, and sleep-wake cycles. It's necessary for the myelin sheath, a protective barrier that covers your nerve cells, to remain intact.
Leucine is a branched-chain amino acid that is essential for protein synthesis and muscle repair. It also aids in blood sugar regulation, wound healing, and the production of growth hormones.
Isoleucine: The three branched-chain amino acids, isoleucine plays a role in muscle metabolism and is found in high concentration in muscle tissue. Immune function, hemoglobin production, and energy management are all dependent on it.
Threonine is a key component of structural proteins like collagen and elastin, which are crucial components of the skin and connective tissue. It also helps with fat metabolism and immune system function
Phenylalanine is a precursor to tyrosine, dopamine, epinephrine, and norepinephrine, which are all neurotransmitters. It is essential for the structure and function of proteins and enzymes, as well as the synthesis of other amino acids.
Valine is another one of three branched-chain amino acids, which means that one of its chains branches out to one side of its molecular structure. Valine is involved in energy production and helps to increase muscle growth and regeneration
Methionine is a necessary component of metabolism and detoxification. It's also necessary for tissue growth and the absorption of minerals like zinc and selenium, which are important for your health and immune system
Tryptophan: Despite its reputation for promoting drowsiness, tryptophan serves a variety of other purposes. It is a precursor to serotonin, a neurotransmitter that regulates your appetite, sleep, and mood, and is required to maintain normal nitrogen balance.
Therefore, these essential amino acids are involved in a variety of important functions.
Though amino acids are well known for their role in muscle growth and repair, the body needs them for a lot more.
That's why a lack of necessary amino acids can harm your entire body, including your nervous, reproductive, immunological, and digestive systems.
Supplementing with Essential Amino Acids Has Health Benefits
While necessary amino acids can be found in a variety of meals, supplementing with concentrated quantities has been linked to a number of health advantages.
Can be helpful in improving mood and sleep
Serotonin, a molecule that works as a neurotransmitter in your body, requires tryptophan to be produced. Serotonin is a neurotransmitter that regulates mood, sleep, and behavior. While low serotonin levels have been linked to depression and sleep problems, multiple studies have indicated that taking tryptophan supplements can help alleviate depression symptoms, enhance mood, and improve sleep.
Can be helpful in boosting physical performance
The three branched-chain essential amino acids are commonly utilized to reduce tiredness, increase athletic performance, and promote muscle recovery following exercise.
Can help in preventing muscle loss
Muscle loss is a common side effect of long-term sickness and bed rest, particularly in the elderly. It has been discovered that essential amino acids help to prevent muscle breakdown and maintain lean body mass.
Can help in losing weight
Branched-chain essential amino acids have been shown to be beneficial in boosting fat reduction in humans and animals in several kinds of research.
FOOD SOURCES OF AMINO ACIDS
Complete proteins are those foods that include all nine essential amino acids.
Sources of complete protein include:
Dairy Products
Meat
Seafood
Poultry
Eggs
Plant-based foods like soy, quinoa, and buckwheat provide all nine essential amino acids, making them complete protein sources.
Beans and nuts, for example, are considered inadequate protein sources because they lack one or more important amino acids.
If you adopt a plant-based diet, however, you can still get enough of all essential amino acids if you eat a variety of plant proteins every day.
CONCLUSION
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are the nine essential amino acids that must be obtained through your food.
Protein synthesis, tissue healing, and food absorption are all dependent on them.
Some may also help with mood, sleep, sports performance, and weight loss by preventing muscle loss.
These essential chemicals can be found in a variety of animal and plant-based meals, allowing you to achieve your daily requirements while maintaining a healthy and balanced diet.
REFERENCE: https://www.healthline.com/nutrition/essential-amino-acids#bottom-line
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