All living organisms get their proteins from vital molecules called amino acids. For the body to function correctly, 20 distinct types of these molecules are required. Notably, only nine of these are considered essential amino acids, however, the human body doesn’t produce them internally. Instead, these essential amino acids can only be obtained by consuming various foods.
Understanding Amino Acids
Amino acids produce proteins by forming long chains containing thousands of different proteins. Specifically, each protein provides distinct functions to the body. Furthermore, the purpose and shape of each protein are determined by its unique sequence of amino acids. Interestingly, amino acids are similar to numbers as various combinations produce different numbers or proteins. Through precise sequencing, they create proteins to perform specific tasks within the body.
Essential Amino Acids
These nine vital amino acids include histidine, leucine, valine, tryptophan, threonine, phenylalanine, methionine, and lysine. Each molecule aids the body in various ways such as regulating metabolism, neurotransmitter production, growth, and immune function. Specifically, these essential amino acids play vital roles in keeping the body healthy:
- Histidine supports digestion and immune function
- Leucine supports muscle growth and protein synthesis
- Valine supports muscle growth and energy production
- Isoleucine supports energy regulation and muscle metabolism
- Lysine facilitates calcium absorption and hormone production
- Methionine enables detoxification and tissue growth
- Phenylalanine produces chemicals in the brain like dopamine
- Threonine maintains the body’s elastin and collagen levels.
- Tryptophan regulates serotonin production and nitrogen balance.
Conversely, the other eleven amino acids are produced within the body. The eleven nonessential types are arginine, alanine, asparagine, tyrosine, serein, proline, glycine, glutamine, cysteine, aspartic and glutamic acid. Ultimately, these amino acids are only effective in helping people when stressed or ill.
Protein Production
Animo acids are organic chemicals comprised of carbon-hydrogen bonds. Sharing similar basic structures, each molecule contains a central carbon atom with an amino and carboxylic group, a hydrogen atom, and an R-group or side chain group. Uniquely, the chemical properties of each amino acid are defined by the R-group, which sets them apart. What’s more? Peptides link these organic chemicals together to produce proteins. Afterward, both the R-groups’ effects and forces caused by other amino acids fold proteins into distinct three-dimensional shapes.
The diverse combinations of amino acids determine protein functions and influence numerous bodily processes. These tasks include breaking down foods, providing energy, muscle building, and bolstering the immune system. Additionally, these molecules produce hormones and neurotransmitters, while growing and maintaining body tissue including hair, nails, and skin.
Healthy Meal Plans
Individuals can find essential amino acids in various foods, however, ones with animal proteins, such as poultry, eggs, and beef, provide the best sources. Furthermore, these food sources can contain all essential amino acids or are missing a few. While complete proteins include beef, buckwheat, soy, quinoa, dairy, eggs, fish, and poultry, incomplete proteins are seeds, nuts, certain grains, and beans. These incomplete proteins usually lack one or a few of these essential molecules. For vegetarians or vegans, combining these incomplete proteins is how they can get all nine of these essetial acino acids and remain in good health.
Consuming essential amino acids with every meal isn’t necessary to remain healthy, as maintaining a balanced diet also provides them. It’s recommended that an individual consumes these amino acids in certain amounts to be effective. Notably, these daily requirements include Histidine (14mg), Isoleucine (19mg), Leucine (42mg), Lysine (38mg), Methionine (19mg), Phenylalanine (33mg), Threonine (20mg), Tryptophan (5mg), and Valine (24mg). By bollowing these requirements, an individual can spread their amino acid consumption throughout the day.
Final Thoughts
Although a healthy diet provides sufficient essential amino acids, an individual may want to try amino acid supplements. By taking these supplements, one can enhance sleep quality, improve physically, and boost their mood. While these supplements are popular among dieters, the U.S. Drug and Food Administration (FDA) hasn’t approved them due to insufficient testing and research. However, if still pursued, an individual should contact a healthcare provider about specific benefits and risks to ensure effective supplementation. Not only that but a healthcare provider may also recommend an alternative solution or adjust one’s diet plans.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician or other medical professional. Please speak with your doctor or therapist if you have any questions or concerns.
