Humans and animals would not be able to work if they have a lack of amino acids in their food. We show you which important functions they perform in our organism and which foods provide you with the essential amino acids.
Importance of Amino Acids
Amino acids are chemical compounds that are vital for every living organism. However, an amino acid does not stand on its own but combines with others to form a chain. Proteins are created from these chains. This is why amino acids are also called the building blocks of proteins. If you want to have authentic amino acid supplements to balance your hormone level, you must consider amino energy.
Depending on the structure of the chain, different proteins are formed that fulfill different functions in our organism. If one or more certain amino acids are deficient, the chains can no longer be formed completely so that the function of all proteins in the body is restricted.
The body itself can produce some amino acids. Others we have to ingest daily through food. The following eight amino acids are also called “essential amino acids” and are found in various forms:
Amino Acids In Food: Methionine
The sulfur-containing amino acid methionine is needed primarily for the production of the non-essential amino acid cysteine. We also need them to build up some protein molecules and to run various metabolic processes. As an antioxidant, methionine also neutralizes free radicals and thus protects us from oxidative stress. A healthy adult should consume about 21mg of methionine per kilogram of body weight. However, the daily requirement for methionine can decrease in certain diseases, particularly in the liver and urinary tract diseases.
Foods that are particularly high in methionine:
- Brazil Nuts
- Wall nuts
- Green Leafy Vegetables
When preparing food, be careful not to cook it too long. Otherwise, large amounts of methionine will burn into the boiling water. Besides, excessive temperatures can destroy the structure of the amino acid.
Note: All types of meat and fish, especially in their raw form, contain considerable amounts of essential amino acids. However, the consumption of meat and fish is usually not sustainable and is associated with a lot of animal diseases. Therefore, fish and meat are not included in the list of foods.
Amino Acid Affecting Mood: Tryptophan
Tryptophan is essential for our well-being and a balanced mind through its conversion into serotonin.
Tryptophan is particularly known for its mood-lifting, calming and balancing effects. Because the body converts the amino acid to the neurotransmitter serotonin. This gives happiness and hormone to ensure a relaxed and balanced state of mind. Therefore tryptophan is also considered a natural remedy for depressive disorders. They can often cause drowsiness and perform many other functions. Properly maintains the balance of nitrogen and is a pioneer of serotonin, thereby regulating your sleep and appetite.
Besides, the amino acid is essential for a healthy sleep rhythm. This is because excess serotonin is then converted to the sleep hormone melatonin. This regulates our sleep and wake phases and thus ensures restful nights. Tryptophan also acts as a pro-vitamin in the synthesis of vitamin B3 that is also known as niacin. On average, you should consume it around 3.5 mg to 6 mg per kilogram of body weight. Foods that are considered a good source of tryptophan:
- Pumpkin Seeds
- Cacao powder
Unlike methionine, tryptophan is a very resistant amino acid. So the food content is not affected by cooking, roasting, and baking.
Note: We recommend a balanced diet of organic products to look for and especially food from the region to buy. This is good for the carbon footprint. And one should avoid unnecessary pesticides.
Amino Acid For Wound Healing: Lysine
The amino acid lysine promotes rapid wound healing. With some other amino acids, lysine is responsible for the formation of collagen. Collagen is a protein that is primarily responsible for the construction of connective tissue. Lysine also promotes cell division and bone growth. These functions make the amino acid an indispensable factor for fast and successful wound healing.
As with most amino acids, the recommended daily dose for lysine can only be given roughly. The values are between 8mg to 45mg per kilogram of body weight.
Foods that can provide you with a significant amount of lysine are as follows:
- Pumpkin Seeds
- Whole Grain
The Fitness Amino Acid: Leucine
Leucine is found in many nutritional supplements and is particularly popular with strength athletes.
The amino acid leucine is primarily known among athletes and is used in many dietary supplements in the fitness industry. This is due to the function of the amino acid to build and maintain muscles. It can also promote wound healing, especially in muscle.
Leucine also serves as a source of energy for the body. This counteracts an excessive drop in glucose and has a balancing effect on our blood sugar level. The daily leucine requirement is between 10mg and 50mg per kilogram of body weight.
Foods that have a high leucine content:
- Whole grain
- Pumpkin seeds
- Vegetarian food
A dietitian-nutritionist explains that some foods of plant origin do not comprise the nine vital amino acids. But we can complete them without demanding to incorporate a food of animal origin. If someone says that complete proteins are only attained in animal originated foods, this is a non-sense mind-set that we should leave behind. Because not all proteins of plant sources are incomplete, says the nutritionist.
Buckwheat, soybeans, chickpea, hemp seeds, and pistachios contain all the vital amino acids. Therefore, if we combine lentils that are rich in lysine and less in methionine with brown rice rich in methionine and less in lysine, we will get a plate with a significant amount of protein. It is not necessary to eat meat to get all the amino acids. You can go for mixing legumes and vegetables. Also, you can have lentils and rice for food at night.
One of the famous nutritionists clarifies that it makes no sense to attend the consumption of specific food to complete the needs of single vital amino acids.
Studies showed that including a variety of foods every day, for example, vegetables, fruits, nuts, whole grains, animal and vegetable proteins, seeds, and healthy fats are vital for our body to function efficiently.