What are the essential amino acids? Essential amino acids: description, role, benefits, products

24.08.202327.05.2017

We are protein organisms. And amino acids are the building blocks from which the body builds its own proteins. The human body can synthesize some amino acids, but there are several essential amino acids that can only be obtained in finished form - from food. Such amino acids are called essential.

Lack or absence of essential amino acids is dangerous to health! It is often said that we eat a lot of unnecessary things and this is true. But if something important is missing in the diet, it is no better. And essential amino acids are undoubtedly important.

ESSENTIAL AMINO ACIDS:

Which amino acids are essential?

Humans cannot synthesize some amino acids due to the lack of the corresponding enzyme. There are 8 such amino acids for adults and 10 for children.

8 amino acids are essential for a healthy adult: , , , , , , and .

Description of essential amino acids.

Valine (essential amino acid):

participates in the exchange of nitrogen in the body,
needed for muscle metabolism
restores damaged tissues,
is a source of energy.

Leucine (essential amino acid):

protects muscle tissue,
restores bones, skin and muscles,
lowers blood sugar levels,
stimulates the synthesis of growth hormone,
is a source of energy.

Isoleucine (essential amino acid):

necessary for hemoglobin synthesis,
regulates blood sugar levels,
restores muscle tissue,
participates in energy supply processes,
increases endurance.

Threonine (essential amino acid):

participates in the synthesis of collagen and elastin,
participates in protein and fat metabolism,
helps the liver function (prevents the deposition of fats in the liver),
stimulates the immune system,
Threonine is found in the heart, central nervous system and skeletal muscles.

Methionine (essential amino acid):

participates in the processing of fats, preventing their deposition in the liver and artery walls,
promotes digestion,
protects against radiation exposure,
useful for osteoporosis and chemical allergies,
methionine is used in complex therapy of rheumatoid arthritis and toxicosis of pregnancy.

Tryptophan (essential amino acid):

used for the synthesis of serotonin (one of the most important neurotransmitters),
improves sleep,
stabilizes mood
reduces appetite,
increasing the release of growth hormone,
reduces the harmful effects of nicotine.

Lysine (essential amino acid):

is part of almost all proteins,
necessary for bone formation and growth of children,
promotes calcium absorption,
supports nitrogen metabolism,
participates in the synthesis of antibodies, hormones and enzymes,
participates in collagen formation and tissue repair,
increases muscle strength and endurance,
promotes an increase in muscle volume (anabolic),
improves short term memory
increases female libido,
prevents the development of atherosclerosis,
thickens the hair structure,
prevents the development of osteoporosis,
improves erection,
prevents recurrence of genital herpes.

Phenylalanine (essential amino acid):

Phenylalanine in the body can be converted into another amino acid - tyrosine, which is used in the synthesis of dopamine and norepinephrine (two main neurotransmitters),
affects mood
reduces pain,
improves memory and learning ability,
suppresses appetite.

Arginine (essential amino acid):

slows down the growth of tumors, including cancer, by stimulating the body’s immune system,
promotes liver detoxification,
contained in seminal fluid,
helps increase potency,
found in connective tissue and skin,
participates in metabolism in muscle tissue,
dilates blood vessels and increases their blood flow,
lowers blood pressure,
helps reduce blood cholesterol levels,
prevents the formation of blood clots,
stimulates the synthesis of growth hormone and accelerates growth in children and adolescents,
increases muscle mass and reduces fat mass,
helps normalize the condition of connective tissue.

Histidine (essential amino acid):

is part of the active centers of many enzymes,
promotes tissue growth and repair,
important for joint health
contained in hemoglobin,
Histidine deficiency can cause hearing loss.

What does the lack or absence of essential amino acids lead to?

A lack of essential amino acids causes problems such as:

metabolic disease,
growth arrest
weight loss,
decreased immunity.

We need all the essential amino acids to synthesize proteins, so if one is not enough, other amino acids will not be used either. Most often, this missing building block is methionine, since plant foods are low in it. High levels of methionine can be found in sesame seeds, Brazil nuts and cereals.

The description of essential amino acids uses materials from the website okfit.ru.

Amino acids are the material that forms proteins. Some of them are formed in the body itself, others can only come from food. These “food” amino acids are called essential.

Functioning of amino acids

Proteins formed from amino acids form hair, bone tissue, nails, tendons, muscles and are involved in a number of physiological processes. Their deficiency disrupts the water balance, which leads to the appearance of edema. Each protein building block has its own purpose. Depending on their purpose, they perform the following functions:

form tissues;
participate in the functioning of the brain;
promote the absorption of vitamins and minerals, allowing them to perform their intended functions;
strengthen muscles and supply them with energy.

To maintain shape, the body needs a regular supply of essential amino acids. Their deficiency may be the reason:

insomnia and depression;
deterioration of male potency and decreased libido in women;
thyroid dysfunction;
exhaustion.

Essential amino acids: what are they called and where to look for them?

There are 8 amino acids that can only be obtained through food. All of them can be found in meat, fish, poultry and dairy products. You should not limit yourself exclusively to this diet, as there are other food products containing them. Each of these amino acids requires separate consideration.

Methionine

There is a lot of methionine in milk, nuts and legumes. The daily requirement is 1.5 g. It is absorbed 100% without the help of other elements.

Valin

Eggs, rice, legumes, nuts, seaweed, and pumpkin seeds are rich in valine. Quail eggs and walnuts are preferable because valine is absorbed better from them. Its daily norm is 4 g.

Phenylalanine

Phenylalanine is found in dried mushrooms and fruits (apricots, bananas, figs), low-fat sour cream and yogurt, Jerusalem artichoke, sesame seeds, soy sprouts, and milk powder. Its daily requirement is 4 g.

Tryptophan

Tryptophan can be found in mushrooms, dates, sunflower seeds, sesame seeds, bananas, oatmeal, corn, soybeans, brown rice, pine nuts and peanuts. The daily norm per 1 kilogram of weight is 3.5 mg.

The absorption of synthetic tryptophan is worse than natural tryptophan, which is obtained from foods. If for some reason it is impossible to consume this natural amino acid, then it is better to combine its chemical variation with foods that are rich in carbohydrates.

Leucine

Sources of leucine include brown rice, nuts, oat and corn cereals, wheat germ, beans and flour. B vitamins (especially B5 and B6) help this amino acid to be absorbed. The daily norm of leucine is 6 g.

Isoleucine

Isoleucine is found in eggs, seeds, soybeans, nuts, lentils, rye, chickpeas, liver, caviar (red and black). Its daily requirement is 4 g. If there is enough valine and leucine in the body, then isoleucine is absorbed better.

Threonine

To saturate your body with threonine, you need to include soy, caviar, seeds, seafood, nuts, canned meat and fish, and sausages in your diet. Adults need 0.5 g per day, children - 3 g. For better absorption of this amino acid, vitamins B3 and B6, as well as magnesium, are needed.

Lysine

The record holders for lysine content are rabbit, veal, pork, soy, hard cheeses, beans and cereals. Lysine works in tandem with an amino acid such as arginine. They are present in ideal proportions in dairy products. Therefore, such food is digested faster.

Along with foods rich in lysine, it is useful to consume gelatin, chocolate and nuts. They also contain a lot of arginine. The average daily intake of such a duet is 2 g. The child’s body cannot produce arginine, so it can only be taken into the body with food. Do not forget about the consumption of vitamins A, B1, C and P, as well as iron. They help lysine perform its functions better.

Amino acids and sports

Athletes especially need amino acids. Muscles need high-quality protein, and the heart needs proper care. It is known that during heavy physical activity the heart is subject to rapid wear.

To support the muscles, liver and heart, and improve the appearance of the skin, you need to take together:

methionine;
threonine;
aspartic acid.

Glycine and arginine are also included in the sports nutrition diet. If playing sports has led to any injuries, it is recommended to pay special attention to lysine and products containing it. It quickly regenerates muscle tissue.

Bodybuilders consume amino acids in the form of dietary supplements. Their goals:

enriching muscles with energy and accelerating their growth;
decreased appetite, which allows you to get rid of unnecessary fat;
decreased pain threshold;
fast recovery.

Two types of dietary supplements are produced for athletes: free amino acids and hydrolysates. Free amino acid supplements are a synthetic product. Their use is less preferable. Hydrolysates are a natural product, instantly digested and absorbed. The results from both products are equally good.

Taking amino acids

The rules for taking amino acids depend on the purpose of their use. If you need to gain muscle mass, they are taken in the morning and before playing sports. The daily dosage is 0.2 g of amino acids per kilogram of human weight.

If the purpose of taking amino acids is the desire to lose weight, then you need to take them more often, up to 4 times a day. Keep in mind that amino supplements must enter the body at least 30 minutes before meals.

Harmful effects of amino acids on the body

Natural amino acids have no side effects. Despite this, they must be taken with caution, as negative consequences are still possible.

Increasing the daily norm can negatively affect the kidneys.
If you are inactive, the excess protein entering the body is converted into fat deposits.
Excess methionine can cause toxic effects on the body.
In exceptional cases, allergies may occur.

Regardless of the purpose of taking amino supplements, check with your doctor and get advice. A thoughtful approach will help you avoid unpleasant consequences. Listen to your body and be healthy!

Greetings to 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 figure out why they are so special. And where are they distributed? 🙂

Protein enters our body with food. Under the influence of digestive enzymes, it breaks 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 nonessential 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 essential amino acids, table:

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

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

Valin restores muscles. An excellent source of energy.
Histidine– improves hematopoiesis. It also helps repair muscles and helps them grow. For joints to be healthy, this amino acid is needed. Contained in hemoglobin.
Isoleucine– participates in the process of hemoglobin production. Keeps blood sugar under control. Increases a person's energy and helps increase endurance.
Leucine– this is our additional protection. It is involved in strengthening the immune system. Acts as a blood composition stabilizer. The sugar content has increased - 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, this is a molecule we desperately need. It is essential for us to absorb calcium, which forms and strengthens bones. Involved in the formation – attention, girls – of collagen. Improves hair condition. There is also a pleasant effect for men - it is an excellent anabolic steroid, it increases muscles. Among other things, it increases female libido and male strength. Guys, do you understand what I mean? 😉
Methionine– improves digestion and liver function. An excellent assistant in fat processing. Facilitates the period of toxicosis in pregnant women. Has a positive effect on hair health.
Threonine– helps the digestive system and gastrointestinal tract function normally. Stimulates the body's protective functions (immunity), helps in the formation of elastin and collagen. It is an indispensable helper for the liver. 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. It acts on us as a relaxant: it normalizes sleep, helps us feel better, lifting our mood. Stabilizes appetite, has a positive effect on the functioning of the heart and the condition of the arteries.
Phenylalanine. Our brain uses phenylalanine to synthesize norepinephrine, which is needed to transmit signals from nerve cells to the brain. The important properties of this amino acid are: stabilizing mood, suppressing unhealthy appetite, improving memory, increasing sensitivity. Phenylalanine helps relieve pain.

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

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

For those who play sports, a lack of these chemical compounds impairs the performance of their workouts. The chance of injury also increases.

Essential amino acids for athletes

These “builders” are needed by everyone without exception: a growing, working, elderly organism. For trainees and those who play intense sports, special nutrition is required.

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

growth of the whole organism;
restoration 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 training people, additional intake of essential amino acids is extremely beneficial. Before, during and after exercise, taking these substances increases protein formation.

Thus, 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 food of animal origin in general. There are also plenty of them in seafood and fish.

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

What to eat is everyone’s personal choice. Here is a list of what foods to look for essential amino acids in.

Valin	This amino acid is found in animal products, dairy products, and fermented milk. There is a lot of valine in soybeans, in almost all grains, mushrooms and nuts, and wheat germ.
*Histidine*	cereals, rice, rye, nuts (especially raw), legumes, soy. Eat animal foods, wheat germ and you will not lack histidine.
*Isoleucine*	any meat, fish and seafood, chicken eggs, milk and dairy products. From plant foods: nuts - cashews and almonds, soybeans, most seeds, rye, lentils, wheat germ
*Leucine*	this is meat, fish, milk, all nuts, brown rice, most seeds, wheat germ.
*Lysine*	There is a lot of it in cheese, especially hard varieties. It is also found in all animal foods. All milk is rich in it, wheat, almost all nuts, legumes (especially green beans).
*Methionine*	a lot in milk and sour milk, chicken eggs, all grains, cereals, sesame seeds, nuts. Brazil nuts are champions in methionine content. Meat is also very rich in this essential amino acid.
*Threonine*	you will find in all animal products. There is also enough threonine in peas.
*Tryptophan*	any meat, milk and fermented milk, fish, oats, sesame seeds, dates, bananas, legumes.
*Phenylalanine*	cheese, cottage cheese, milk, dried mushrooms - chanterelles, soy. You will find phenylalanine in animal foods - any meat, chicken eggs, fish and seafood.

Conditionally essential amino acids

They are so named because they themselves are produced in the body. We only get a larger share through food.

Tyrosine: increases thinking abilities, vigor, reduces stress levels. Helps us 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.
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 - three 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. You need isoleucine per day - 3.5 g. The essential chemical compound methionine is 3 g. Tryptophan and threonine are needed 2.5 g each. Phenylalanine – norm 3 g.

What to do if you are missing essential amino acids

A lack of these substances may occur if you eat solid fast food. And even then, you have to try. It's another matter if you are actively training. Then you simply need to take additional medications containing beneficial substances.

For those who are intensely involved in strength sports, regular nutrition is not enough. Therefore, sports nutrition is a must buy. You can buy this food after thoroughly studying the composition and properties of the product. Now the domestic manufacturer produces excellent products. And the price-quality balance is not inferior to foreign manufacturers. Such products can be found in pharmacies too. But it’s better to buy it in a special store.

Symptoms of essential amino acid deficiency

appetite will decrease;
you will feel overwhelmed, lethargic, sleepy;
symptoms of anemia will be observed - dizziness, darkening of the eyes, fainting;
the body's resistance to infections will decrease;
Hair will begin to noticeably fall out.

There is no need to make a diagnosis and select treatment on your own. It's better to go to the doctor.

The lack of these extremely useful substances is a terrible thing. Eat where they are found and everything will be okay. 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, joint problems, disruption of the cardiovascular system and brain.

Eat high-quality and healthy food

Include dairy and fermented milk foods in your diet.
Boil, stew, bake or steam meat and fish. Eat them with vegetables and fresh herbs.
Make snacks from nuts and seeds - 50 g per day is enough. Also, during the day, eat fresh berries, vegetables and fruits - only when they are in season. In winter, eat dried and frozen fruits.
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 and interesting, then share it on social networks. And don't forget the blog. And I will continue to explore the topic of healthy and wholesome nutrition. See you later!

It is known that essential acids are very important for humans. They help all organs and systems work correctly and harmoniously. The main function of amino acids is to restore nitrogen balance. They are a component of proteins, without which human existence is impossible. Nonessential amino acids are produced by the body, and essential amino acids, or, as they are also called, are received only from the outside. More precisely, from food. Every person needs to know the list of foods with essential amino acids in order to include them in their daily menu.

Types of Essential Amino Acids

As mentioned above, those amino acids that are not produced by the body are called essential amino acids. Since they act as building materials for protein, they are present in protein foods. Proteins break down into amino acids when broken down in the human body.

There are a total of eight essential amino acids in the adult human body. They have the following names:

leucine– reduces sugar levels, prevents the destruction of muscle tissue that occurs during physical activity, helps the body break down fat deposits, enhances the formation of growth hormone, reduces the number of leukocytes;
lysine– reduces the body’s susceptibility to viruses, participates in the production of antibodies, collagen, protein for muscles, growth hormone, improves hair condition, stops the development of heart disease, increases sexual desire;
phenylalanine– helps in the treatment of diseases of the nervous system, liver, helps relieve stress, depression, relieves pain, restores emotional background, mental activity;
valine– the amino acid is named after valerian, replenishes energy reserves in the human body, participates in the processes of tissue repair and growth, improves brain activity, normalizes nitrogen balance, restores serotonin levels;
tryptophan– improves sleep quality, elevates mood, dilates blood vessels, eliminates signs of depression, improves appetite, promotes the synthesis of serotonin, growth hormone, vitamin B3;
methionine– normalizes digestion, removes harmful substances from the body, participates in hemoglobin synthesis, increases endurance, reduces the amount of histamine;
isoleucine− restores the concentration of glucose in the blood, enriches it with energy, increases endurance, accelerates the recovery process of muscle tissue;
threonine– helps strengthen the skeleton, improves the synthesis of collagen and elastin, reduces the concentration of fats in the liver, strengthens the immune system, the central nervous system, and prevents the development of diseases of the cardiovascular system.

On a note! To date, scientists have not compiled a definitive list of essential amino acids. Disputes about this have been going on for a long time.

There are two more essential amino acids present in the child's body. They're called:

histidine– participates in hematopoiesis, hemoglobin production, reduces the body’s susceptibility to allergens, prevents the occurrence of autoimmune reactions, promotes the formation of gastric juice;
arginine– promotes growth, breaks down fat deposits, promotes rejuvenation of the body, strengthens the immune system.

On a note! If there is a deficiency of histidine in the child’s body, hearing impairment and the formation of rheumatoid arthritis are possible.

For a growing body, the balance of amino acids is especially important, so the nutrition of children must be monitored with special care. For adults, arginine and histidine are partially replaceable, since their body already knows how to produce these amino acids on its own, and not just get them from food.

In addition, there are 10 nonessential amino acids. They're called:

serine;
glycine;
asparagine;
glutamine;
aspartic acid;
alanine;
glutamic acid;
proline;
hydroxyproline;
Hydroxylysine.

List of foods with essential amino acids

To compensate for the lack of valuable components in the body, you need to introduce foods containing them into your diet. In this case, it is worth studying the full list of ingredients, which consist of a large number of essential amino acids.

List of animal products:

eggs– eggs contain essential amino acids, as well as a large number of other useful components, they are perfectly absorbed by the body, provide adequate nutrition to muscle tissue, and help with weight loss;
dairy– a valuable source of essential amino acids, which also contains a lot of calcium, necessary for the formation of the skeleton and strengthening the teeth;
meat– the maximum level of essential amino acids is in white meat, this is a valuable source of animal protein required for the full functioning of the human body;
fish– another source of protein, well absorbed by the human body, contains many useful components, including essential amino acids.

Previously, it was believed that it was possible to enrich the body with essential amino acids only by consuming food of animal origin. However, it was later proven that there are enough of them in plant ingredients. After all, some plant products also contain protein.

The list of plant products with a high content of essential amino acids includes the following:

cereals– healthy products containing essential amino acids, slow carbohydrates and other valuable components; after cooking, the result is a low-calorie dish that can be consumed while losing weight;
legumes– these plant crops also contain a large amount of vegetable protein and, accordingly, essential amino acids;
seeds and nuts– are distinguished by a rich composition, which includes essential amino acids.

On a note! Rich in essential amino acids from quinoa. This cereal crop is not as famous as millet or buckwheat. However, it is rich in plant protein, so it has value for the body. 100 g of quinoa contains about 14 g of protein. It is especially suitable for vegetarians, as its nutritional value is comparable to meat.

Table of foods containing essential amino acids

A list of frequently consumed foods and the amount of essential amino acids they contain are shown in the table.

Products , 100 g	Proteins, g	Amino acids, mg
Products , 100 g	Proteins, g	Histidine	Methionine	Threonine	Isoleucine	Fenilanin	Valin	Lysine	Leucine	Tryptophan
Meat
Veal

Rabbit meat
Chicken

Beef
Beef liver
Fish and seafood



Sea bass


Squid
Dairy



Kostroma cheese
Soviet cheese
Cereals



Pearl barley

Flour products

Wheat bread
Rye bread
Legumes

Daily rate

To prevent the human body from experiencing a deficiency of essential amino acids, it is necessary to regularly replenish its reserves. To do this, you need to introduce foods containing protein into your daily diet. The daily intake of essential amino acids required by a person depends on his weight.

With an average adult weight of 60 kg, the daily norms of amino acids are as follows:

valine – 3.5 g;
leucine – 5 g;
lysine – 4 g;
isoleucine – 3.5 g;
methion – 3 g;
phenylalanine – 3 g;
threonine – 2.5 g;
tryptophan – 2.5 g.

At certain periods of life, the body needs more essential amino acids than usual. The need for them increases with increased physical and mental stress and illness.

However, there are also opposite situations when the human body requires less amino acids. We are talking about disorders at the genetic level that are associated with the digestibility of organic compounds.

The degree of digestibility of essential amino acids depends on the type of product from which they are obtained. For example, organic compounds from egg whites, cottage cheese, fish, and meat are well accepted by the human body. It is also important to take into account the right combination of foods. Let’s say that buckwheat porridge and milk have excellent compatibility.

Deficiency and excess of essential amino acids

Essential amino acid deficiency can be determined by the following symptoms:

poor body resistance to viruses and bacteria;
developmental and growth delays;
drowsiness;
anemia;
deterioration of the structure of the skin, nail plate and hair;
bad feeling.

However, it is not only a lack of organic compounds that can cause poor health. If they are in excess, there are also pronounced signs:

joint diseases;
dysfunction of the thyroid gland;
high blood pressure.

An excess of essential amino acids occurs when there is a lack of vitamins in the human body. If there are enough of them, they will neutralize excess amino acids and their levels will be normal. Thus, if you need to reduce the amount of essential amino acids, you should take vitamin complexes in order to eliminate the lack of vitamins, and also include foods with a high content in your menu.

Preparations based on essential amino acids

If you cannot increase the level of essential amino acids using food, you will have to use medications. Moreover, their main action may be aimed not at eliminating the deficiency of organic compounds, but at treating a specific disease.

For example, leucine is found in medications used to treat anemia and liver diseases. Phenylalanine is present in drugs for schizophrenia, and valine is included in tablets against insomnia and depression. And isoleucine is present in antibiotics, as well as drugs for restoring muscle strength.

During its life, the human body, even when at rest, continuously works: cellular exchange occurs, the heart contracts, the lungs work, etc. For such constant work, our body needs energy, which can be acquired as a result of a healthy and balanced diet. All food products are made up of various combinations of fats, carbohydrates, proteins, vitamins, water and minerals. Enough has already been written about minerals and vitamins. Let's talk about something else.

As you know, proteins, fats and carbohydrates play the role of energy suppliers; in addition, proteins and fats are necessary building materials for continuously occurring cell renewal processes. The cells of the nervous system use predominantly glucose, a component of carbohydrates, as a source of their activity. To ensure normal functioning of the heart muscle, fatty acids are used - a component of fats. But to build its own tissues, our body uses hormones, enzymes, immune proteins synthesized from amino acids, which are obtained as a result of the breakdown of proteins in the stomach and intestines under the influence of various enzymes. Simply put, amino acids are the building blocks of protein molecules.

There are nonessential and essential amino acids. Essential ones include valine, leucine, threonine, isoleucine, phenylalanine, methionine, lysine, tryptophan, and non-essential ones include aspartic acid, asparagine, alanine, glycine, serine, glutamine, proline, tyrosine, cysteine. There are also partially replaceable amino acids - histidine and arginine.

Essential amino acids are necessary for a person to function normally, but, unlike non-essential amino acids, they are not synthesized in the body and must be supplied with food. If the human body lacks essential amino acids, the growth and development of the body is delayed. A person’s age, gender and profession determine the optimal content of essential amino acids in food protein. Any amino acids, both essential and non-essential, have a nitrogen component, which is the same for everyone, and a unique carbon skeleton. The human body requires a full set of twenty essential amino acids for normal functioning. The body can synthesize non-essential amino acids in its own cells, but essential amino acids must come in ready-made form from food products.

Essential amino acids in food

Valine is found in meat, mushrooms, peanuts, dairy products, grains and soy;

Isoleucine - in almonds and cashews, chicken and fish, eggs, liver, rye, soybeans, lentils and most seeds;

Threonine - in dairy products and eggs;

Tryptophan - in meat, peanuts, bananas, sesame seeds, dates, oats;

Phenylalanine - in fish, beef, chicken, soy, eggs, cottage cheese and milk.

What role do certain essential amino acids play in the life of our body? Isoleucine increases the overall endurance of the body, it helps break down cholesterol and regulate blood sugar levels, in addition, isoleucine takes part in the synthesis of hemoglobin and metabolism in myocytes. Valine is necessary to maintain the proper level of nitrogen metabolism in the body; it stimulates mental abilities. Leucine promotes the regeneration of bone and muscle tissue, is an essential source of energy, and reduces sugar levels in diabetes. Lysine is necessary for our body for the development of bone tissue and maintaining normal sexual function in women, exhibits an antiviral effect, supports nitrogen metabolism and stimulates mental activity. Methionine, improving digestion, promotes the digestion of fat, breaks down cholesterol, is an antioxidant and prevents hair loss. Threonine promotes tissue growth and the absorption of dietary protein, activates the immune system, and detoxifies the body. Tryptophan promotes good sleep, regulates the functions of the central nervous and immune systems, improves digestion, and accelerates hair growth. Phenylalanine is an antidepressant, stimulates the central nervous system, improves memory and attention, increases performance and reduces appetite.

Each of these amino acids must be supplied to the body in sufficient quantities, otherwise complete protein synthesis is impossible. Therefore, nutrition must be adequate to the needs of the body.