The human body is largely made up of proteins. These complex molecules are part of cell membranes, form antibodies and muscle fibers, and are also responsible for many functions. In order for the protein to always be in sufficient quantity, its structural elements are necessary – essential amino acids.
Our body does not absorb all the substances that have been absorbed, part of it can be spent on obtaining energy or converting it into another type of substance, but a significant proportion goes to create our own protein. And here the body has a spare platform, it can create some amino acids itself from the material that has already arrived, but some, on the contrary, cannot synthesize.
These amino acids are essential for humans. If they are absent, proteins cannot be structured, and, accordingly, certain biochemical processes cease to be performed. If this continues for a long time, then a disorder occurs, leading to various diseases.
List of essential amino acids
- Leucine is essential for the synthesis of proteins that make up muscle tissue. Helps heal wounds and regulate blood glucose;
- Isoleucine is found in large quantities in muscle tissue, supporting the metabolism in it. Participates in the production of hemoglobin, maintaining immunity and energy metabolism;
- Valine has a branched chain, is involved in energy production and reproduction of muscle tissue;
- Threonine is part of the connective proteins of collagen and elastin, is involved in the metabolism of fats and the immune response of the body;
- Tryptophan acts as a precursor of serotonin, regulates sleep and appetite, regulates nitrogen metabolism;
- Methionine is involved in the processes of growth and absorption of zinc and selenium, it takes part in the metabolism and eliminate the effects of intoxication of the body;
- Phenylalanine is a precursor of several hormones: adrenaline, norepinephrine, tyrosine, dopamine. Participates not only in the production of proteins and enzymes, but also in the creation of other amino acids;
- Lysine is essential for the absorption of calcium and the production of collagen and elastin. It is involved in the synthesis of many enzymes and hormones, regulates energy metabolism;
- Histidine is the basis for the production of histamine, which is necessary for regulating sleep and wake cycles, sexual function and the production of the myelin sheath of nerve cells.
Essential and non-essential amino acids
What is the difference between essential and non-essential amino acids? In terms of functional structure, almost nothing. And in those and in others, the radicals are very diverse. The main difference is that essential amino acids cannot be synthesized by our body, therefore, they must be supplied with food.
So, the lack leads to the fact that:
- The person feels lethargic and tired;
- Sleep and wakefulness is disturbed;
- Immunity decreases, any infection “clings” immediately;
- Symptoms of anemia appear;
- Hair starts to fall out;
- Working capacity decreases both physically and mentally.
Essential amino acids in foods
In addition, proteins, including essential amino acids, are also found in plant foods. The richest are:
- Soy and all legumes;
- All types of nuts;
- Many cereals, including oats;
- Dates;
- Mushrooms and more.
If we talk about which products contain more essential amino acids, then it is still better to give preference to meat and dairy products, since they contain a large amount of protein and are complete, that is, it contains a large number of different amino acids, including many are indispensable.
If a person cannot eat a lot of fatty foods, then you should choose lean meats and fish, and in dairy products, prefer sour-milk and low-fat cheeses. For each individual species, you can find a table of the content of essential amino acids in food.
We obtain the bulk of the essential and non-essential amino acids from the biochemistry of products. With proper nutrition, the intake of substances will be sufficient and even in excess, which is easily utilized by the body. With increased loads, the need for this group of substances increases, which should be compensated by nutrition. However, this is not always possible, and for example, athletes who want to get a rapid increase in muscle mass need an additional amount of protein.
This means that they must eat several eggs a day, a large amount of meat and milk. In reality, this is bad for the liver. But you can compensate for the lack of amino acids with the help of special preparations.
This is mainly sports nutrition, which is a concentrate of proteins and amino acids that can be taken in the form of a protein shake. The content of protein molecules in them is such that it is simply impossible to get this amount from food, and one glass allows you to make up for large losses.
Essential Amino Acid Compensation
Having figured out which amino acids are essential and where you can get them, you need to study the issue of their compensation.
The human body is designed in such a way that it adapts to environmental conditions, and the lack of essential amino acids can be partially compensated. For example, with a lack of phenylalanine, tyrosine is incorporated into proteins, and with a lack of methionine, homocysteine is incorporated, while arginine is compensated by glutamic acid.
Conditionally Essential Amino Acids
In addition to essential amino acids, there are conditionally essential amino acids. This is a group of substances that can be produced by our body on its own, but only on condition that a certain amount of them comes from food.
Conditionally indispensable include:
- Arginine, involved in cleansing the liver and regulating muscle growth;
- Histidine, which affects the production of white and red blood cells, as well as muscle growth;
- Cystine, which is part of the connective tissue;
- Tyrosine, which partially replaces phenylalanine in protein synthesis and prevents stress.
Essential amino acids and vegetarianism
For people who are vegetarians, this can be a problem, especially for those who completely exclude animal foods. When eating eggs and milk, the issue of amino acid intake is easily solved, you just need to make a menu in such a way that a residual amount of animal protein comes with food.
With strict adherence to strict vegetarianism, which completely excludes animal products, it is more difficult to resolve the issue. But with a competent approach, it can also be solved if you compose your diet in such a way that all the necessary substances come from food. Eat nuts, grains, legumes. In stores today there are a large number of soy products that taste and look reminiscent of meat.
However, children under 16-18 years of age should not adhere to strict vegetarianism, it is much more difficult for them to compensate for the lack of these substances, which can affect the overall development of the body. Nutrition is an important way to get the nutrients your body needs. By and large, all 20 amino acids are essential. They must come with food, just a lack of one will affect health to a lesser extent than a lack of others.
