The cells of the human body are mainly composed of proteins, the reserves of which must be constantly replenished. The benefits of these elements depend on their saturation with amino acids, which synthesize the same proteins in the body. It is important to know in which foods amino acids can be found in order to replenish the supply of essential elements from natural sources.
What amino acids do humans need?
The list of essential amino acids includes valine, isoleucine, leucine, lysine, methionine, tryptophan, phenyalanine, and threonine. Valine, which repairs damaged tissues and muscle metabolic processes, maintains normal nitrogen metabolism in the body, is found in meat, mushrooms, dairy and grain products, as well as in soybeans and peanuts. Leucine protects muscles, is a source of energy, helps bones and skin repair, lowers blood sugar and stimulates growth hormone levels. Leucine is found in nuts, meat, fish, brown rice, lentils, and most seeds.
There are twenty proteinogenic amino acids in total, nine of which the body cannot synthesize in sufficient quantities on its own.
Without isoleucine, hemoglobin synthesis is impossible, as well as stabilization and regulation of blood sugar levels. Essential for athletes and patients with certain mental health conditions, this amino acid is found in fish, cashews, almonds, chicken, eggs, lentils, soybeans, liver, rye, and seeds. Methionine helps to metabolize fats, prevents them from accumulating on the walls of arteries and in the liver, aids the digestive process, and is beneficial for osteoporosis, chemical allergies and muscle weakness. It can be obtained from the food composition of eggs, fish, milk, meat and legumes.
Foods rich in amino acids
Lysine is essential for normal bone formation and growth in children, absorption of calcium, synthesis of antibodies, hormones, enzymes, collagen, tissue repair and maintenance of nitrogen metabolism in the body. Its main sources are dairy products, meat, fish, nuts and wheat. Threonine, which helps maintain normal protein metabolism and stimulates immunity, is found in eggs and dairy products.
Even average physical activity leads to the consumption of 80% of all free amino acids, so their regular replenishment is vital for the body.
Tryptophan is important for depression, insomnia, heart disease, hyperactivity, migraines, and increased appetite. It can be obtained along with eating meat, bananas, oats, dates, peanuts, and sesame seeds. And finally, phenylalanine - this amino acid takes part in the synthesis of dopamine, improves memory, learning and mood, reduces pain and reduces appetite. It is found in soy, chicken, fish, beef, eggs, cottage cheese and milk.
