Diet

Amino acids list

General

Amino acids are the basic substances of proteins and there are 20 different amino acids from which the body can form many different proteins in addition to other substances. The 20 amino acids can be divided into two groups, the essential and the non-essential amino acids.
There are eight essential amino acids Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine. Essential means that these amino acids cannot be produced by the body and should therefore be supplied in sufficient quantities through food. Essential amino acids are found in all plants and can therefore be absorbed through grain products, vegetables and fruits. In addition to the essential amino acids, there are twelve non-essential amino acids that can be produced by the body and do not necessarily have to be ingested through food. The non-essential amino acids are Alanine, Arginine, Aspartic acid, Asparagine, Cysteine, Glutamine, Glutamic acid, Glycine, Histidine, Proline, Serine and Tyrosine.

The various amino acids have different properties and areas of application, which are presented below.

Leucine

Amino acids can be divided into essential and non-essential.

Leucine is an important building block for some proteins and therefore works in the liver and supports healing processes. It also plays a central role in the metabolism of muscle tissue, leading to its development and maintenance. Leucine is used in weight training to build muscle and as a component of medical infusion solutions.

Read more on the topic: Leucine

Isoleucine

Isoleucine is like leucine strong in the Energy supply to the muscles involved. Especially with big ones Endurance exercise Isoleucine serves as an energy source and is broken down to generate energy during extremely long exposure. It is therefore particularly important for athletes. Isoleucine is also used for parenteral ("past the intestine", artificial nutrition) nutrition.

Valine

Valine Not only is it used around the human body, it is also used in the industrial fermentation of alcoholic beverages. In humans, valine is a Part of many enzymes, plays at the Energy generation plays an important role and can also make a contribution to the growth of muscles. Valine is also used in solutions for artificial nutrition.

Lysine

Lysine has its area of application elsewhere in the body. Lysine mainly plays in the immune system a role and is also on Protein building involved. Since lysine is also on Build up of collagen involved can be a deficiency too rough skin, brittle nails up to Hair loss to lead. A permanent lysine deficiency can lead to growth disorders and problems of the immune system.

Methionine

Methionine is a sulfur-containing amino acid and is am Structure of various protein molecules involved. In addition, methionine is used in the construction of another amino acid (cysteine). Also at Allergies, Liver problems, and other medical conditions, methionine plays a role.

Tryptophan

Tryptophan occurs to a greater extent in soybeans, peas, walnuts and oatmeal and is not soluble in water. Tryptophan has an important function in the system of the Messenger substances in the body. A deficiency in tryptophan can lead to too Mood swings up to depressions to lead. Tryptophan is also used as a component of artificial nutrition solutions.

Phenylalanine

Like other amino acids, phenylalanine is also involved in the production of other amino acids. Especially in the liver can Phenylalanine converted to tyrosine become. To do this, however, it must be available in sufficient quantities. Phenylalanine is still required for the production of messenger substances such as noradrenaline.

Threonine

Threonine can, like other essential amino acids in the Enzyme regulation play an important role. It is also found in human medicine, for example, with Elimination of digestive disorders Application.

Arginine

In addition to the eight essential amino acids, there are twelve other non-essential amino acids. One of them is Arginine which especially at Sport, stress and illness situations is needed. In addition to enzymes and messenger substances, arginine also becomes Body tissues such as skin, hair, and muscles educated.

Cysteine

Cysteine is only available in small amounts in the diet, so that a varied diet is required to maintain the cysteine balance. At least for adults, however, it is certain that the body can also synthesize all of its cysteine requirements from the essential amino acid methionine, provided that the diet contains enough of it. In addition to participating in Degradation and dissolution processes does it work for the Detoxification of the body with, and also with the Combating so-called free radicals in the body.

Histidine

A sufficient intake of Histidine is especially crucial in infancy, otherwise it will too Growth retardation and dysfunction can come. Histidine is also increasingly used in recovery from illness. Of the Structure of the blood pigment, the Strengthening the immune system and the Wound healing are the most important functions.

Tyrosine

Tyrosine is found in most proteins and is one Base substance for many other substances in the body. Tyrosine is a Precursors to neurotransmitterswhich are necessary for the transmission of nerve stimuli. A deficiency over a long period of time can therefore have serious consequences.

Alanine

Alanine is mainly on Structure of proteinaceous substances involved and is mainly used by the Muscle cells synthesized. It also plays with the Lowering blood sugar levels an important role. A lack of alanine can, in severe cases, lead to muscle breakdown and be associated with attacks of weakness.

Asparagine

The best known source for Asparagine is the asparagus, in which this amino acid is found in large quantities. Along with aspartic acid, it has one important function in the nervous system of man and acts as Transmitter. In addition, both amino acids are used in Uric acid cycle. The typical urine smell after an asparagus meal is well known to everyone. Asparagine and aspartic acid also play a role here.

Glutamine and glutamic acid

Glutamine and Glutamic acid have different tasks in the human metabolism. Glutamine deficiency is often evident, especially after illness and surgery. Especially with Build-up of protein compounds Glutamine plays an important role and is therefore found in many tissues (small intestine, immune system and mucous membrane cells). A defect can too immunodeficiency and Dysfunction of the digestive tract and thus contribute to an impairment of the quality of life. Glutamic acid is primarily involved in the synthesis of proteins. One study showed that the higher a patient's glutamic acid level, the worse the subjective sleep experience.

Glycine

Glycine can be made in the body from other amino acids and is the smallest amino acid with a simple structure. It is part of the Hemoglobin metabolism (Hemoglobin carries oxygen in the blood), is at the Energy supply in the creatine metabolism involved and plays an important role in skin regeneration, hair formation and cartilage build-up.

Likewise, glycine is called Part of the DNA needed and is at the Regulation of blood sugar levels involved.

Proline

Proline can be produced by the body from glutamic acid and ornithine and therefore does not necessarily have to be ingested through food. It is used in the body Collagen production needed and is at the Formation of body tissues involved. In the case of chronic or long-lasting illnesses, proline can no longer maintain its protective function of collagen and must be supplied more intensively. Meat and dairy products are rich in proline, whereas plant products hardly contain any amounts of this amino acid. A defect can too Joint problems and one general decline in performance to lead. In addition, the stability of the arterial walls can suffer from the lack of proline. Proline can only work if it is sufficient vitamin C develop fully in the body, so that there should always be enough vitamin C in the diet.

Serine

The last non-essential amino acid is serine. Serine can be made from threonine, glycine and glucose and does not necessarily have to be ingested through food.
Not only is it a component of many proteins, but it is also one of the components of many membranes in the human body.
In the brain in particular, it occurs in higher concentrations in the cell walls (cell membranes) and plays a decisive role in the transmission of stimuli to the cells. A lack of serine can lead to various symptoms. Concentration disorders and inattention are among the consequences of a serine deficiency in the body.
Two other amino acids (cysteine and tryptophan) can be made from serine. Acetylcholine is also produced on the basis of serine and, as a hormone, has effects (lowering blood pressure, increases glandular function and accelerates bowel movements) on various human organs. A serine deficiency can only arise if there are far too few proteins in the diet. A large part of the serine is produced in the body itself. If the production of serine in the body is too low, soybeans, peanuts and grains are the main sources of serine.