Amino Acids: Defination, Classifications ,benefits and food sources
- An amino acid is an organic molecule that is made up of a basic amino group (−NH2), an acidic carboxyl group (−COOH), and an organic R group (or side chain) that is unique to each amino acid.
- The term amino acid is short for α-amino [alpha-amino] carboxylic acid. Each molecule contains a central carbon (C) atom, called the α-carbon, to which both an amino and a carboxyl group are attached. The remaining two bonds of the α-carbon atom are generally satisfied by a hydrogen (H) atom and the R group
Every amino acid also has another atom or group of atoms bonded to the central atom, known as the R group, which determines the identity of the amino acid. For instance, if the R group is a hydrogen atom, then the amino acid is glycine, while if it’s a methyl (start a text, C, H, end text, start subscript, 3, end subscript) group, the amino acid is alanine.
Amino acids and proteins are the building blocks of life and play many critical roles in our body. Amino acids are compounds that combine to form proteins and synthesis of hormones and neurotransmitters.
When proteins are digested or broken down, amino acids are left. The human body uses these amino acids to make proteins to help the body:
- Break down food
- Grow
- Repair body tissue
- Perform many other body functions
Amino acids can also be used as a source of energy by the body. Some amino acids may also be taken in supplement form for a natural way to boost athletic performance or improve mood.
Put very simply, amino acids are the building blocks of life. When you ingest a protein, your body breaks it apart into the individual amino, reorders them, refolds them and turns them into whatever is needed at the time. But some amino acids are incredibly unique in the way they’re used in your body, especially when it comes to fitness
Classifications:
Amino acids are classified into three groups:
- Essential amino acids
- Nonessential amino acids
- Conditional amino acids
Essential Amino Acids:
The Essential amino acids can’t be made by your body and They must be obtained through your diet.
Our body needs 20 different amino acids to grow and function properly. Though all 20 of these are important for your health, only nine amino acids are classified as essential amino acids. These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
The best sources of essential amino acids are animal proteins like meat, eggs and poultry.
When you eat protein, it’s broken down into amino acids, which are then used to help your body with various processes such as building muscle and regulating immune function.
Non-essential Amino Acids:
Non-essential amino acids are those which are produce by our bodies, even if we do not get it from the food we eat.
Nonessential amino acids include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.
Conditional Amino Acids:
Conditional amino acids are usually not essential, except in times of illness and stress.
Conditional amino acids include arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.
For example, although arginine is considered nonessential, your body can’t meet demands when fighting certain diseases like cancer, That’s why arginine must be supplemented through diet in order to meet your body’s needs in certain situations.
The nine essential amino acids perform a number of important and varied jobs in your body:
- Phenylalanine: Phenylalanine is a precursor for the neurotransmitters tyrosine, dopamine, epinephrine and norepinephrine. It plays an integral role in the structure and function of proteins and enzymes and the production of other amino acids.
- Valine: Valine is one of three branched-chain amino acids (BCAAs), meaning it has a chain branching off to one side of its molecular structure. Valine helps stimulate muscle growth and regeneration and is involved in energy production.
- Threonine: Threonine is a principal part of structural proteins such as collagen and elastin, which are important components of the skin and connective tissue. It also plays a role in fat metabolism and immune function.
- Tryptophan: Though often associated with causing drowsiness, tryptophan has many other functions. It’s needed to maintain proper nitrogen balance and is a precursor to serotonin, a neurotransmitter that regulates your appetite, sleep and mood.
- Methionine: Methionine plays an important role in metabolism and detoxification. It’s also necessary for tissue growth and the absorption of zinc and selenium, minerals that are vital to your health.
- Leucine: Like valine, leucine is a branched-chain amino acid (BCAAs), that is critical for protein synthesis and muscle repair. It also helps regulate blood sugar levels, stimulates wound healing and produces growth hormones.
- Isoleucine: The last of the three branched-chain amino acids (BCAAS), isoleucine is involved in muscle metabolism and is heavily concentrated in muscle tissue. It’s also important for immune function, haemoglobin production and energy regulation.
- Lysine: Lysine plays major roles in protein synthesis, hormone and enzyme production and the absorption of calcium. It’s also important for energy production, immune function and the production of collagen and elastin.
- Histidine: Histidine is used to produce histamine, a neurotransmitter that is vital to immune response, digestion, sexual function and sleep-wake cycles. It’s critical for maintaining the myelin sheath, a protective barrier that surrounds your nerve cells.
As you can see, essential amino acids are at the core of many vital processes. Though amino acids are most recognized for their role in muscle development and repair, the body depends on them for so much more.
That’s why essential amino acid deficiencies can negatively impact your entire body including your nervous, reproductive, immune and digestive systems.
Health Benefits of Essential Amino Acids:
While essential amino acids can be found in a wide array of foods, taking concentrated doses in supplemental form has been linked to several health benefits.
- Improve exercise performance
- Prevent muscle damage
- Help in weight loss
- Increased endurance
- Reduce muscle soreness
- Lean muscle growth
- Increased muscle growth
- Reduce exercise fatigue
- Greater fat burner
Food sources:
As we know, our body cannot produce essential amino acids, they must be provided through diet. Fortunately, many foods are rich in essential amino acids, making it easy to meet your daily needs
Foods that contain all nine essential amino acids are referred to as complete proteins.
Complete protein sources include:
- Meat
- Seafood
- Poultry
- Eggs
- Dairy Products
Soy, quinoa and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well.
Other plant-based sources of protein like beans and nuts are considered incomplete, as they lack one or more of the essential amino acids.
However, if you’re following a plant-based diet, you can still ensure proper intake of all essential amino acids as long as you eat a variety of plant proteins each day.
For example, choosing a variety of incomplete proteins such as beans, nuts, seeds, whole grains and vegetables can ensure that your essential amino acid needs are met, even if you choose to exclude animal products from your diet.
Reference:
https://www.healthline.com/nutrition/essential-amino-acids
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