Which foods contain more amino acids? Essential amino acids for humans

Nature is rich in the number of amino acids, there are about 150 of them. But not all of them are important for the human body. Twenty amino acids are necessary for life, eight of them are essential, that is, the human body cannot produce them on its own.

Amino acids in food: daily value

What amino acids are needed for, many people know. Without them, the synthesis of hormones, the construction of protein, the flow of the most important life-support processes is impossible. It should be borne in mind that microorganisms, plants can independently produce all the acids they need, a person can get many of them only from the outside. So how many amino acids does a person need each day, and where are the amino acids found?

The need for amino acids increases:

• if the body grows;
• if the person is active and/or a professional athlete;
• if the physical and / or mental stress is great;
• if the person is ill/recovering.

The need for amino acids becomes less if a person has congenital problems with their digestibility. In such a situation, an excess of acids can lead to allergies and problems with the stomach and intestines.

What signs can be used to identify the lack of amino acids for the body?

• You lose your appetite or it has significantly decreased;
• you are haunted by a feeling of drowsiness and / or weakness;
• growth and development slows down;
• hair fall out;
• skin condition worsens;
• the appearance of anemia;
• decrease in immunity.

With a lack of amino acids obtained from food, it is necessary to compensate for their deficiency in the body. Special amino acid supplements will come to the rescue. However, you should know that an excess of amino acids against the background of a lack of other vitamins is no less dangerous.

By what signs can you determine that there is an excess of amino acids in the body?

• Tyrosine in excessive amounts can cause thyroid problems and hypertension;
• From an excess of histidine, gray hair may appear early, and joints may also hurt, aortic aneurysms may occur;
• If the body has too much methionine, then the risk of strokes and heart attacks increases.

The development of these problems depends not only on the excess of these substances. In order for them to develop, an additional lack of vitamins of groups B, A, E, C, as well as selenium is necessary. If all these microelements are present in the required amount, then excess acids are quickly converted into substances useful for the body.

Amino acids: where are they found

Without which acids the human body will not be able to function fully? For existence, a person needs to consume foods containing the amino acids phenylalanine, methionine, leucine, isoleucine, tryptophan, lysine, threonine and valine. Each of them differs in structure, functions performed.

We present you products containing amino acids in the form of a list.

Valine is an amino acid found in foods such as mushrooms, grains, milk, dairy and meat products, peanuts, and soybeans. This amino acid restores body tissues and improves muscle metabolism, which is especially necessary during increased stress. Thanks to valine, nitrogen metabolism is maintained normally.

A lot of leucine is found in nuts, meat products and fish, as well as in lentils, brown rice and many seeds. This acid provides protection to muscle tissue and gives the body energy. It also helps restore bones, skin and muscles.

Isoleucine produces hemoglobin. This amino acid regulates blood sugar and gives the body energy. This amino acid is found in nuts, chicken, eggs, fish, liver, as well as lentils, soybeans, rye and seeds.

With the help of methionine, fats are processed, and digestion works properly. This acid provides detoxification processes, reduces the feeling of weakness in the muscles, and also protects the body from radiation. The following foods are rich in methionine: fish, eggs, dairy products, legumes and meat.

A lot of lysine is found in fish, meat products, milk, grains and nuts. The amino acid is needed for normal bone formation and growth in children. And for adults, it is important - it helps to absorb calcium, supports nitrogen metabolism. Helps produce antibodies, hormones and enzymes. Restores tissues, forms collagen.

Thanks to threonine, normal protein metabolism is maintained in the human body and immunity is stimulated. You can find it in milk and eggs.

Without tryptophan, niacin production is impossible. This acid helps people suffering from insomnia and/or depression. It also helps treat heart disease, reduces appetite, controls weight, and increases growth hormone synthesis. Tryptophan reduces the harm from nicotine, treats childhood hyperactivity and migraine attacks. It can be found in bananas, dates, meat, sesame seeds, oats and peanuts.

Such foods are rich in phenylalanine: beef, milk and curd masses, soybeans, chicken, fish and eggs. This acid helps produce dopamine, so it affects a person's mood. Also, phenylalan improves the ability to memorize and learn, increases the pain threshold, and causes a decrease in appetite.

Most amino acids are found in eggs, milk, soy, beef, chicken, cod, cheese, low-fat cottage cheese, potatoes and wheat flour. Now you know what contains the amino acids needed by the human body.

Amino acid content in food: table

If you do not know which foods are rich in amino acids, the table below will help you understand this issue. For clarity and convenience, we present the content of essential amino acids in food in the table.

Hello my dear readers. I am with you, Galina Baeva, and today we are starting to talk about amino acids, their functions and sources.

Amino acids are chemical compounds that have an acidic carboxyl tail C-O-OH and an amino group, which necessarily includes nitrogen.

Depending on the attachment of the amino group with respect to the carboxyl tail in the carbon chain, amino acids can be "right" or "left", in other words, they are referred to as D- or L- isomers. During chemical synthesis, an equal amount of D- and L-isomers is formed, but only L-series amino acids work in the body. This should be taken into account by persons taking amino acid preparations: L-amino acids will be significantly more expensive due to the need to isolate them from the mixture, but the effect of their use will be much higher.

Amino acids provide the synthesis of proteins and peptides, and are also involved in the process of energy production.

According to the functions performed in the body, amino acids are divided into the following groups:

• Proteinogenic - are the structural units of the protein. There are only 20
• Immunoactive - participate in immune responses
• Glucogenic and ketogenic - participate in biosynthesis reactions
• Mediators - are involved in the conduction of a nerve impulse

Proteinogenic amino acids

All known proteins consist of 20 amino acids, 12 of which can be synthesized in the human body. These amino acids are called non-essential, the remaining 8 are classified as essential. You can also read more about essential and non-essential amino acids here: . The daily human need for each essential amino acid is at least 1 G.

The average requirement of an adult for proteins and amino acids

A number of amino acids are classified as conditionally replaceable. So Histidine and Arginine are synthesized in the body in a limited amount, and with an increase in the need for protein during intensive growth, they may not be enough for the normal functioning of the body. Cysteine ​​and Tyrosine are produced from the essential Methionine and Phenylalanine, and as soon as there are not enough precursors in the diet, the synthesis of these amino acids will become impossible, and they will move into the category of essential ones.

Under certain conditions, the synthesis of non-essential amino acids may lag behind their needs, and then they become functionally indispensable.

The presence of non-essential amino acids in food can reduce the need for essential ones. So, the more cysteine ​​in the food, the less methionine is needed.

With a deficiency in the diet of some essential amino acids, they become indispensable, since the body cannot synthesize them in sufficient quantities. So the lack of cysteine ​​leads to inhibition of cell growth even in the presence of all other amino acids.

Children need more essential amino acids than adults, because in their body there is a rapid growth and development, which are provided by protein synthesis. In children, histidine is an essential amino acid.

The need for essential amino acids in children and adolescents

In old age, protein foods are absorbed worse due to the restructuring of the enzyme systems of the gastrointestinal tract, the absorption of free amino acids through the intestinal wall slows down. The synthesis of proteins in the body changes, and unevenly, the capabilities of enzyme systems decrease, which leads to protein loss and age-related involution of organs and tissues.

Natural sources of amino acids

1. Alanine: beef, pork, eggs, milk, rice, soy, oats, corn
2. Arginine can be obtained from meat, fish, nuts, soy, oats, wheat, rice
3. Aspartic acid and asparagine: eggs, meat, peanuts, potatoes, coconut
4. Valine is an essential amino acid found in large quantities in soy, meat, fish, eggs, milk, hazelnuts, oats, rice
5. Histidine. In the human body, histidine is synthesized in a limited amount. It is found in bananas, fish, beef
6. Glycine. Sources are beef, liver, peanuts, oats
7. Glutamic acid and glutamine are found in wheat, rye, milk, potatoes, walnuts, meat, soy
8. Isoleucine is an essential amino acid. Sources: soy, meat, fish, eggs, milk, hazelnuts
9. Leucine is a proteinogenic essential amino acid. Sources: soy, meat, fish, oats, eggs, milk, hazelnuts, corn, millet
10. Lysine is an essential amino acid. There is little lysine in vegetable proteins. Sources: soy, meat, fish, eggs, milk, lentils, wheat
11. Methionine is an essential proteinogenic amino acid. Sources: meat, fish, liver, eggs, corn
12. Proline is an essential proteinogenic amino acid. Sources: milk, wheat, fruits, found in large quantities in fruit juices (up to 2.5 g/l orange juice)
13. Serine is a proteinogenic non-essential amino acid. Sources: milk, eggs, oats, corn
14. Tyrosine is a proteinogenic non-essential amino acid. Sources: milk, peas, eggs, peanuts, beans.
15. Threonine is an essential proteinogenic amino acid, the need for which is especially high in children. Sources: milk, eggs, peas, wheat, beef, fish
16. Tryptophan is an essential amino acid. There is little tryptophan in vegetable proteins. Sources: soy, meat (especially liver), fish, eggs, milk
17. Phenylalanine is an essential proteinogenic amino acid. Sources: soy, meat, fish, eggs, milk, hazelnuts, rice, peanuts,
18. Cysteine, cyteine ​​is a non-essential proteinogenic amino acid. Sources: eggs, oats, corn

Upon entering the gastrointestinal tract, proteins break down into their constituent parts and are absorbed into the blood already in the form of separate small fragments. In the body, from the individual amino acids into which food proteins have broken down, their own proteins are formed. The proteins of the human body differ significantly in composition from food proteins, which is why food should be varied in order to satisfy the body's need for all nutrients.

Amino acid composition of some simple proteins

Essential amino acids are highlighted in color.

Egg albumin and milk casein are considered the most balanced proteins in terms of amino acid composition, but how much their composition differs from the composition of various proteins in the human body. So for the synthesis of thymus protein and blood globulin, tryptophan and valine contained in eggs and milk will not be enough, for the synthesis of insulin - there will not be enough phenylalanine and valine, for the formation of blood albumin - there will not be enough lysine and phenylalanine and, again, valine. This means that when using only eggs and milk as sources of essential amino acids, the body will still receive less of them, and in order to make up for the shortage, it will begin to destroy its own proteins, i.e. devour itself, which will inevitably lead to a decrease in immunity, a decrease in muscle mass, and in the long term - to premature aging.

The main components of the cells of our body are proteins - proteins, and therefore it is necessary to constantly replenish the reserves of proteins in the body. But not all proteins are equally valuable, their benefits depend on how rich they are in essential amino acids, since it is from them that protein synthesis is carried out in the human body. Amino acids are the structural chemical units that make up proteins. A person needs 20 amino acids out of 150 existing in nature. The body is capable of self-synthesis of 12 amino acids, and therefore they are referred to as indispensable, they must be delivered to the body along with food. What foods contain amino acids?

The essential amino acids are valine, leucine, isoleucine, methionine, lysine, tryptophan, threonine and phenylalanine. Consider what foods contain these amino acids and why they are needed.

Valine

Valine is necessary in order to restore damaged tissues and metabolic processes in muscles in case of heavy loads, as well as to maintain normal nitrogen metabolism in the body. They have a stimulating effect. It is found in mushrooms, meat, grains, dairy products, peanuts and soy.

Lecithin

Leucine protects muscle tissue, it is a source of energy. It contributes to the restoration of bones, skin, muscles. They slightly lower blood sugar levels and stimulate the release of growth hormone. It can be obtained from nuts, meat and fish, lentils, brown rice, and most seeds.

Isoleucine

Isoleucine is essential for the synthesis of hemoglobin. They stabilize and regulate blood sugar levels, as well as energy supply processes. Isoleucine is needed by athletes, as well as people with certain mental illnesses. This amino acid is supplied to the human body from the following foods: cashew nuts and almonds, chicken meat and eggs, fish, rye, liver, lentils, soybeans and most seeds.

Methionine

Methionine is an assistant in the processing of fats, their deposition in the liver and on the walls of arteries is prevented. It promotes digestion, it provides detoxification processes, reduces muscle weakness, and protects the body from the effects of radiation. It is useful in the presence of chemical allergies and osteoporosis. This amino acid is found in the following foods: fish, eggs, milk, legumes and meat.

Lysine

Lysine is essential for normal bone formation and growth in children. It promotes the absorption of calcium, it supports normal nitrogen metabolism in adults. Takes part in the synthesis of antibodies, enzymes, hormones, tissue repair and collagen formation. Lysine can be obtained from fish, meat, milk and dairy products, wheat, and nuts.

Threonine

Threonine contributes to the maintenance of normal protein metabolism in the body. This amino acid stimulates the immune system. It is found in dairy products and eggs.

tryptophan

Tryptophan is essential for the production of niacin. It is used in case of insomnia, depression and to stabilize mood. It is used for heart disease, in order to control body weight, reduce appetite, increase the release of growth hormone. It helps reduce the negative effects of nicotine. Helps with hyperactivity syndrome in children, with migraine attacks. What foods contain this amino acid? Tryptophan can be obtained from bananas, meat, sesame seeds, dates, oats and peanuts.

Phenylalanine

Phenylalanine is involved in the synthesis of the main neurotransmitter: dopamine, and therefore this amino acid affects mood, improves memory and learning ability, reduces pain, and suppresses appetite. The body receives phenylalanine if a person consumes beef, chicken, fish, eggs, soy, milk and cottage cheese.

It is possible to obtain essential and non-essential amino acids from biologically active food additives, which may be relevant if a person follows a diet, vegetarianism, and in the presence of various diseases.

What role do essential amino acids play for a person, his health and longevity? One of the most important. Amino acids maintain nitrogen balance, which determines the normal development and functioning of the body, they are the building material for protein, without which life is impossible - it nourishes and supplies cells with oxygen, transmits genetic information, regulates metabolism, muscles and the nervous system. Some amino acids are synthesized by humans, but there are also those that we can only get from the outside, they are called essential, and we will talk about them in more detail.

Essential amino acids for humans and their role

The human body does not have the ability to synthesize some of the amino acids we need, so we are forced to extract them from protein foods, which, during digestion, enzymes decompose into amino acids involved in the production of the body's own proteins. Such irreplaceable or essential amino acids include leucine, phenylalanine, lysine, valine, tryptophan, isoleucine, methionine, threonine. There are also partially replaceable, formed from amino acids obtained with food - arginine and histidine. Children especially need them so that there are no problems with growth and development. An adult organism already synthesizes them itself.

Some essential amino acids are essential for the production of so-called conditionally essential amino acids. Without methionine, cysteine ​​is not formed, and phenylalanine is needed to produce tyrosine. The remaining ten of the main amino acids are called nonessential and are easily synthesized - these are asparagine, aspartic acid, glycine, serine, glutamine and glutamic acid, alanine, hydroxyproline, hydroxylysine, proline.

If you are interested in the formulas of essential amino acids for humans, then you can open a textbook on organic chemistry and find them in the appropriate section, but we will find out what they do, what they are responsible for in the life of the human body.

1. Leucine - helps to reduce sugar levels, stops the destruction of muscle tissue that occurs during increased physical exertion, stimulates fat burning, together with isoleucine and valine, participates in the process of muscle regeneration, increases the release of growth hormone, lowers the level of leukocytes.
2. Phenylalanine - easily overcomes an obstacle in the form of a barrier between the central nervous system and the circulatory system, therefore it helps to treat various neurological diseases, depression, chronic pain, increases the overall emotional background, improves the functioning of the liver and pancreas, mental activity, affects memory and concentration, enhances production of thyroid hormones. However, in large doses, it can damage nerve tissue.
3. Lysine is the strongest fighter against viruses, especially with herpes infection and respiratory infections, it helps to produce antibodies, strengthens the immune system, helps the production of collagen, muscle protein, growth hormones, helps to absorb calcium, which promotes bone renewal, makes hair healthy, affects libido, together with ascorbic acid and proline, it prevents vascular and heart diseases.
4. Valine is named after valerian, it provides us with energy, promotes tissue growth and regeneration, is necessary for the normal functioning of the brain, regulates the nitrogen balance in the body, maintains normal serotonin levels, suppresses excessive appetite, reduces sensitivity to cold, heat, pain, it is used for the treatment of multiple sclerosis. Best of all, valine shows its properties in combination with isoleucine and leucine.
5. Tryptophan - helps fight insomnia, bad mood, depression, stabilizes appetite, lowers cholesterol, dilates blood vessels, helps to synthesize growth hormone, serotonin, niacin or vitamin B3.
6. Isoleucine - necessary for athletes, increases endurance, accelerates muscle recovery processes, fills with energy, participates in the synthesis of hemoglobin, regulates glucose levels.
7. Methionine is indispensable for normal digestion, elimination of fats and toxins, it is necessary for a person to produce creatine, which increases endurance, reduces the level of histamine, therefore helps with various allergies and joint diseases, greatly alleviates toxicosis, maintains the beauty and health of the skin, hair, participating in the synthesis of collagen .
8. Threonine is especially necessary for children, since its participation is necessary for the creation of strong bones, muscles, for the synthesis of elastin and collagen. Threonine is needed for the nervous, immune, circulatory, digestive systems to work normally, and prevents the accumulation of fats in the liver.
9. Arginine - is necessary when the body grows, gets sick or ages, because then its production is insufficient. It enhances the production of growth hormone, rejuvenates the body, stimulates the immune system, helps to reduce the layer of subcutaneous fat.
10. Histidine - takes part in the process of hematopoiesis, the formation of hemoglobin, gastric juice, increases libido, prevents the appearance of allergies, autoimmune reactions, with its deficiency, the development of rheumatoid arthritis, hearing loss is possible.

Scientists have not yet compiled a definitive list of essential amino acids for humans, research and debate on this issue are ongoing.

Essential amino acids for humans in food

Amino acids maintain normal nitrogen balance. Nitrogen obtained from food in a healthy person with normal nutrition is equal to that excreted (urea, ammonium salts). After a serious illness or when the body grows, this balance is disturbed and the balance becomes positive, that is, slightly less nitrogen is excreted than was received. With the aging of the body, during serious illnesses, with starvation or lack of protein in the diet, the balance becomes negative.

The biochemistry of the impact of essential amino acids on humans is known, but recently we knew very little about them. To compensate for the lack of certain substances, artificial analogues have been created, but it is still preferable to receive them in their natural form, eating a balanced diet. Protein food is vital for health. The most complete protein is milk, but vegetable protein is inferior to it in value. But if you combine foods correctly, you can provide the required amount of essential amino acids - for example, a mixture of corn and beans. Products contain these substances not one by one, but in various combinations. The daily allowance can be obtained by consuming 500 g of dairy products, but besides milk, there are other foods.

What foods are rich in essential amino acids for humans?

1. Leucine: nuts, brown rice, soy flour, lentils, oats, all seeds.
2. Phenylalanine: Dairy products, avocados, legumes, seeds, and nuts. It is formed in the body during the breakdown of aspartame, a sweetener often used in food products.
3. Lysine: cheese, dairy products, wheat, potatoes.
4. Valine: All dairy products, soy protein, grains, mushrooms, peanuts.
5. Tryptophan: oats, legumes, milk, cottage cheese, yogurt, pine nuts, peanuts, sesame seeds.
6. Isoleucine: nuts, especially almonds, cashews, all seeds, rye, soybeans, peas, lentils.
7. Methionine: Lentils, beans, garlic, onions, soybeans, beans, whole seeds, yogurt, dairy products.
8. Threonine: milk, yogurt, cottage cheese, cheese, all green vegetables, grains, beans, nuts.
9. Arginine: pumpkin seeds, sesame seeds, peanuts, raisins, Swiss cheese, yogurt, chocolate.
10. Histidine: dairy products, rice, wheat, rye, soybeans, lentils, peanuts.

I hope that such a table of essential amino acids for humans and the products in which they are contained will help you create a balanced diet for yourself - vegetables, herbs, legumes and grains, all dairy and sour-milk products, dried fruits, fruits and berries, seeds and nuts.

There is no single daily norm of essential amino acids for a person, it all depends on your individual needs or on the characteristics of the nutrition system. An average adult needs at least 0.8-4.0 g of each essential amino acid per day to be healthy. Children and adolescents need more of them, as the body is actively growing and developing. Professional athletes, scientists, people who have had a serious illness also need a slightly larger dose of these substances.

Symptoms that may indicate a lack of amino acids:

1. Loss of appetite
2. General weakness, dizziness, constant drowsiness, darkening of the eyes
3. Weakened immunity
4. Hair loss, skin deterioration
5. Anemia
6. Growth retardation, developmental delays

But some people may be allergic to protein, amino acids are absorbed very quickly. Then you need to reduce the daily dose. In other cases, an overabundance can be caused by a lack of vitamins, because vitamins usually neutralize excess amino acids, processing them into useful substances. This may be manifested by the following symptoms:

1. Nausea, heartburn
2. Changes in hair pigmentation
3. Hypertension, aortic aneurysm
4. Various joint problems
5. Thyroid dysfunction
6. Pre-infarction or pre-stroke condition

Essential amino acids for humans - preparations based on them

Artificially synthesized amino acids are used for the production of medicines, dietary supplements, enrich animal feed.

1. Leucine is added to various dietary supplements, drugs for the treatment of anemia, liver problems. Used as a food additive - flavor enhancer E641.
2. Phenylalanine is used in the treatment of schizophrenia and Parkinson's disease, as well as in the production of a sweetener (aspartame dipeptide) used in the production of carbonated drinks and chewing gum.
3. Lysine is usually enriched in food and animal feed.
4. Valin is recommended by a doctor for overweight, insomnia, migraines, depression, and strong physical exertion.
5. Tryptophan is prescribed for insomnia, tension, fear, and PMS.
6. Isoleucine is used to treat neuroses, hand tremors (tremor), stress, weakness, lack of appetite, it is added to antibiotics and muscle recovery agents.
7. Methionine enriches the composition of drugs that reduce the accumulation of fat by the liver, promote its recovery, increase the synthesis of phospholipids, for antifibrotics that prevent scarring, for the healing of erosions and ulcers of the stomach, duodenum, antidepressants.
8. Threonine is prescribed for injuries, burns, sepsis, inflammation of the intestines, after operations, to improve mental activity and concentration.
9. Arginine is used for the production of immunomodulators, hepatoprotectors, cardiac drugs, nutrition during rehabilitation after operations, burns, biologically active supplements for professional athletes, weightlifters, bodybuilders.
10. Histidine is part of drugs for the treatment of arthritis, anemia, ulcers, and various vitamin complexes.

Essential amino acids are used to build muscle, to replenish energy reserves during intense training. You should not prescribe yourself not only medicines, but also nutritional supplements. They are sold without a prescription, but no one is immune from the appearance of problems in the event of uncontrolled intake of such drugs. It is best to consume these health-promoting substances in their natural form, because so many different foods are rich in them!

If you eat fully healthy natural food, lead an active lifestyle, and do not lie on the couch, then nutritional supplements and medicines will not be needed, and your body will function perfectly and there will be no failures in its work.

Hello blog readers! Everything that comes to us with food breaks down into many molecules. including amino acids. And 9 of these organic molecules are essential amino acids for humans. Their lack threatens developmental disorders, depression and other disorders. Let's see why they are so special. And where are they distributed? 🙂

Together with food, protein enters the body. Under the influence of digestive enzymes, it will break down into amino acids. There are essential and non-essential amino acids. They can be called organic molecules, compounds, substances. Therefore, by eating food rich in protein, we “build” our body.

We can synthesize essential amino acids ourselves. And we have to take the essential ones from food, since we do not have a special enzyme for their formation.

Replaceable and irreplaceable amino acids, table:

There are also conditionally essential organic compounds. In the table, I marked them with an asterisk. They can be synthesized in the body. But in such microdoses that in certain situations (for example, trauma), we need to take them from food. But about them a little later.

Let's now deal with the irreplaceable builders. It may be difficult to remember the names, but you will definitely remember their action.

• Valine restores muscles. An excellent source of energy.
• Histidine- improves blood formation. It also helps repair muscles and helps them grow. For joints to be healthy, this particular amino acid is needed. Found in hemoglobin.
• Isoleucine- Participates in the process of hemoglobin production. Keeps blood sugar under control. Increases human energy, helps to increase endurance.
• Leucine This is our additional protection. It is involved in strengthening the immune system. Acts as a blood stabilizer. The sugar content has risen - he lowers it. If the level of leukocytes is too high (inflammation) - it lowers them and uses the body's reserves for resistance. This same organic molecule boosts our energy.

• Lysine. Oh, it's a much-needed molecule. It is indispensable for us to absorb calcium, which forms and strengthens bones. Involved in the formation - attention, girls - collagen. Improves the condition of the hair. Here and for men there is a pleasant effect - this is a wonderful anabolic, it increases muscles. Among other things, it increases female libido and male power. Guys, do you understand what I mean? 😉
• Methionine- improves digestion and liver function. An excellent helper in the processing of fats. Facilitates the period of toxicosis in pregnant women. Has a positive effect on hair health.
• Threonine- helps the digestive system and gastrointestinal tract to function normally. Stimulates the protective functions of the body (immunity), helps in the formation of elastin and collagen. For the liver - this is an indispensable assistant. Threonine prevents fat from being deposited in the liver.
• tryptophan is the protector of our emotional well-being. The production of serotonin (this is the hormone of joy) is included in the work of tryptophan. For us, it acts as a relaxant: it normalizes sleep, helps to feel better, uplifting mood. Stabilizes appetite, positively affects the work of the heart and the condition of the arteries.
• Phenylalanine. Our brain uses phenylalanine to synthesize norepinephrine - it is needed to transmit signals from nerve cells to the brain. Important properties of this amino acid are: mood stabilization, suppression of unhealthy appetite, memory improvement, increased susceptibility. Phenylalanine helps relieve pain.

In fact, scientists are still arguing how many amino acids are essential for humans. But this list is the closest to the truth at the moment.

In case of a lack of these substances, such disorders as weight loss, deterioration of the immune system, digestive and gastrointestinal functions develop.

For those involved in sports, the lack of these chemical compounds worsens the result of training. It also increases the chance of injury.

Essential amino acids for athletes

These "builders" are needed by everyone without exception: a growing, working, elderly organism. For those who train and those who play sports intensively, special nutrition is required.

The main functions of irreplaceable "builders" and their role in nutrition during sports:

• growth of the whole organism;
• recovery of damaged muscles after training;
• maintaining a normal mental state and increasing intellectual activity;
• production of anabolic hormone;
• protein synthesis;
• inhibition of catabolism. From this, damaged muscles are restored qualitatively;
• burning unnecessary fats;
• energy sources.

It has been proven through scientific research that for exercising people, the additional intake of essential amino acids is extremely beneficial. Before training, during and after exercise, the intake of these substances increases the formation of protein.

So, a training person will recover faster and his physical performance will improve.

Where are essential amino acids found?

They are present in abundance in meat and in general in food of animal origin. In seafood and fish, they are also decent.

Scientists have long believed that only animal products contain the components necessary for humans that form protein. They thought that only animal proteins can build the human body. But protein of plant origin cannot be as complete for a person. This claim has now been refuted. Studies by Swiss and German scientists have given such results - plant foods also contain a lot of protein, which is absorbed by the body. Only you have to eat a little more than meat.

What to eat is a personal choice. Here is a list of foods to look for essential amino acids.

Conditionally essential amino acids

They are so named due to the fact that they themselves are produced in the body. We get only a large share from food.

1. Tyrosine: increases mental abilities, cheerfulness, lowers stress levels. Helps us to resist viral infections by strengthening the immune system. This organic molecule is found in all animal products. In plant foods, tyrosine is found in rice, leafy vegetables, and peanuts.
2. Cysteine: removes toxins. Sources: meat, fish, soy, onion, wheat germ, red pepper, egg yolk, oats.

Daily Value of Essential Amino Acids

I will write about how much in grams a person needs so that there is no deficiency of essential amino acids. The norm is indicated on the basis that a person weighs 60 kg or close to this weight.

If your weight is 60 +/- a couple of kilograms, then the daily norm of histidine is 2.1 g. The amino acid valine in this case is 3.5 g. Leucine will need 5 g. The organic molecule lysine: for you the norm is 4 g. Isoleucine you need per day - 3.5 g. The irreplaceable chemical compound methionine - 3 g. Tryptophan and threonine need 2.5 g each. Phenylalanine - the norm is 3 g.

What to do if essential amino acids are not enough

The lack of these substances can be if you eat solid fast food. And yes, it does take some effort. Another thing is if you are actively training. Then an additional intake of drugs containing useful substances is simply necessary for you.

For those who are heavily involved in power sports, regular nutrition is not enough. Therefore, sports nutrition is a must. You can buy this food, having studied the composition and properties of the product well. Now the domestic manufacturer produces excellent goods. And the price-quality balance is not inferior to foreign manufacturers. Such products can be found in the pharmacy too. But it is better to buy it in a special store.

Essential Amino Acid Deficiency Symptoms

• appetite will decrease;
• you will feel overwhelmed, lethargic, sleepy;
• symptoms of anemia will be observed - dizziness, darkening in the eyes, fainting;
• the body's resistance to infections will decrease;
• your hair will start to fall out.

It is not necessary to deal with the diagnosis and selection of treatment on your own. Better go to the doctor.

The lack of these extremely useful substances is a terrible thing. Eat where they are contained and everything will be ok. An excess of essential amino acids is also an unpleasant thing. Too much of these substances in the body is fraught with disruption of the thyroid gland, problems with the joints, disruption of the cardiovascular system and the brain.

Eat quality and healthy food

1. Include dairy and dairy foods in your diet.
2. Boil, stew, bake or steam meat and fish. Eat them with vegetables and fresh herbs.
3. Make snacks from nuts, seeds - 50 g per day is enough. Also during the day, eat fresh berries, vegetables and fruits - only in season. In winter, eat dried fruits and frosts.
4. Eat legumes, grains and cereals with vegetables and herbs.

If your menu is something like this, then you are safe. Friends! If you learned something new, interesting, then share it on social networks. And don't forget to subscribe to blog updates. And I will continue to analyze the topic of healthy and wholesome nutrition. See you later!