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Amino acids: what they are and what they are used for
Knowing the different types of amino acids our body needs and understanding how these nutrients can help us maintain good health is crucial to the proper functioning of our body.
In this article we will examine in more detail what amino acids are and what they are good for, analyzing all the foods rich in them and finding out in which cases it is necessary to include specific supplements in our diet.
What are amino acids
Amino acids are essential molecules for our body. They are responsible for the production of proteins, which perform a number of vital functions in our body, such as repairing and growing tissue, producing enzymes and hormones, supporting the immune system, and transporting nutrients throughout the body.
The number of amino acids that the body uses to form proteins is 20, of which 9 must be obtained from food, while the other 11 can be synthesized from other substances.
How are amino acids classified?
Amino acids are divided into two main categories: essential and non-essential amino acids.
Essential amino acids
These are the amino acids that the human body cannot synthesize itself. They must therefore be obtained through food or supplements. They are vital for many body functions and their deficiency can lead to various health problems. There are a total of 9 essential amino acids:
- Phenylalanine: Important for the production of neurotransmitters such as dopamine, noradrenaline and adrenaline, which are essential for signal transmission in the nervous system.
- Isoleucine: Involved in energy production and muscle repair, also helps regulate blood sugar and the formation of hemoglobin.
- Lysine: Necessary for protein synthesis, hormone and enzyme production, and calcium absorption. It is also important for collagen production and connective tissue integrity.
- Leucine: Helps stimulate muscle protein synthesis and muscle growth. It is crucial for regulating blood sugar levels and wound healing.
- Methionine: Essential for protein synthesis and the production of molecules such as cysteine and taurine. It is also involved in fat metabolism and detoxification of the body.
- Threonine: Important for metabolism and protein synthesis, contributes to the formation of collagen and elastin and supports immune function.
- Tryptophan: Precursor of serotonin, which regulates mood, sleep and appetite. It is also used to produce niacin (vitamin B3), which is important for energy metabolism.
- Valine: Involved in muscle growth and tissue repair, also provides energy to the muscles during exercise.
- Histidine: Necessary for tissue growth and repair, especially important in childhood and adolescence. It is also a precursor to histamine, which is involved in the immune response and sleep regulation.
Non-essential amino acids
These are the amino acids that the body can produce itself from other substances present in the body. Although they do not need to be ingested directly through food, they are still essential for many body functions. There are 11 non-essential amino acids:
- Alanine: Helps convert glucose into energy and plays an important role in sugar and acid metabolism.
- Asparagine: Important for protein synthesis and nervous system function, helps in the production of other amino acids and nitrogen regulation in the body.
- Arginine: Essential for the synthesis of nitric oxide, which dilates blood vessels and improves blood flow. It is also involved in wound healing, immune function, and the removal of ammonia through the urea cycle.
- Aspartic acid: Plays a key role in the urea cycle, helps remove ammonia from the body and is involved in the synthesis of other amino acids.
- Cysteine: Essential for the production of glutathione, a powerful antioxidant. It is important for the health of hair, skin and nails and contributes to the formation of keratin.
- Glutamic acid: Functions as a neurotransmitter and is involved in cellular metabolism, helps regulate brain functions and in the synthesis of glutathione.
- Glycine: Has a variety of roles including protein synthesis and collagen formation, supports central nervous system function, and helps regulate blood sugar levels and prevent muscle breakdown.
- Proline: Important for the synthesis of collagen, which is essential for the health of skin, tendons, ligaments and bones.
- Serine: Necessary for protein synthesis and fat metabolism, also helps in the formation of cell membranes and the functioning of the immune system.
- Tyrosine: Precursor of important neurotransmitters such as dopamine, noradrenaline and adrenaline, which regulate mood, attention and stress response. It is also involved in the production of melanin, the pigment that determines the color of skin and hair.
- Glutamine: The most abundant free amino acid in the body, crucial for cellular metabolism, protein synthesis and immune function. Particularly important for gut health, serving as an energy source for intestinal cells and maintaining the integrity of the intestinal barrier.
What are amino acids good for?
As mentioned above, the main function of amino acids is protein synthesis. The different types of amino acids and the way they are combined with each other determine the specific function of each protein.
This means that amino acids are involved in many functions, including:
- the digestion of food
- the growth and repair of body tissue
- the synthesis of hormones and neurotransmitters
- the energy supply
- the health of skin, hair and nails
- building muscle mass
- strengthening the immune system
- support of the digestive system
What is the relationship between amino acids and muscle mass?
Amino acids are crucial for the growth, maintenance and repair of muscle mass, so a high-protein diet is essential for those looking to build muscle mass, improve their athletic performance and ensure optimal recovery after exercise.
Which foods are rich in amino acids?
Animal foods such as meat, fish, eggs and dairy are considered complete protein sources because they contain all nine essential amino acids. Particularly recommended foods include turkey, which is rich in tryptophan, salmon, which provides not only essential amino acids but also fatty acids and omega-3 fatty acids, and eggs, an ideal protein source for muscle growth and repair.
Various plant foods are also rich in amino acids. These include quinoa, various legumes (such as peas, beans, lentils and soy) and mushrooms.
By integrating these foods into your diet, you can ensure you get enough of all the amino acids you need to maintain good health.
In addition, to maximize amino acid absorption from foods, it is recommended to use simple cooking methods that do not disturb the protein structure. Recommended cooking methods include steaming, boiling, baking or microwaving.
What are amino acid supplements good for?
Amino acid supplements are dietary supplements that provide additional levels of essential amino acids for people who suffer from them.
They are particularly useful for people who engage in intense and prolonged physical activities as they promote rapid muscle protein synthesis.
The amino acids contained in these foods are immediately ready to be absorbed by the body without the need for complex digestion, which allows the body to use them immediately and thus significantly speeds up the recovery process after training.
These supplements can also improve the body's response to the training stimulus by contributing to muscle growth and better maintenance of lean muscle mass in the long term.
RedMoringa has developed a special line of food supplements for those who need to remedy a deficiency of essential amino acids. Soon we will expand our range with our new products, all enriched with Moringa extracts, a plant with amazing properties that helps to better absorb the active ingredients contained in the supplements.
Head to our shop and discover all the latest news.
Sources:
Quellen:
https://www.gensan.com/mag/cibi-con-aminoacidi/
https://www.my-personaltrainer.it/integratori/integratori-aminoacidi.html
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