9 Essential Amino Acids & Their Importance

Rita, a 30 year old working woman recently heard a lot about the amazing benefits of amino acid. She came to know that these components are apparently rich in protein as they help build up muscles and strengthen the nervous system. But too much of information confuses her up. How to consume these amino acids? What to consume, and what not! 

Amino acids are the fundamental building blocks of our tissues and the singular components of protein. All amino acids are important to health, but it is the essential amino acids, which our body is unable to produce naturally, are particularly important.

The essential amino acids

There are around 20 to 22 standard amino acids. Of which, 9 are considered essential. Since our body cannot synthesize the essential amino acids from other materials, we can only get them from food.

1. Histidine:
 
•    Sources – Dairy, meat, poultry, fish, rice, wheat.
•    Functions – Needed for the growth and repair of tissues of all kinds. It looks after the nerve cells and spinal cord.

2. Lysine:

•    Sources – Cheese, eggs, milk, meat, potatoes.
•    Functions – Maintains the nitrogen balance as well as the lean body mass. Also needed to produce antibodies, enzymes for digestion.

3. Phenylalanine:

•    Source – Almonds, avocados, nuts, seeds.
•    Functions – Elevates the mood by stimulating the nervous system. It aids the memory, helps in the absorption of UV rays. This in turn gives a higher rate of Vitamin D.

4. Methionine:  

•    Source – Meat, fish, beans, eggs, garlic, onions, yogurt.
•    Functions – Acts as a good anti-oxidant and helps in memory recall.

5. Tryptophan:    

•    Source – Chocolates, cod liver oil, egg white, soy beans.
•    Functions – Helps to treat insomnia and stabilise the mood.

6. Leucine:

•    Source -- Nearly all protein sources, brown rice, nuts, whole wheat.
•    Functions – Responsible for the regulation of blood-sugar levels, growth and repair of bones and skeletal muscle. It also helps in healing wounds.

7. Isoleucine: 

•    Source – Chicken, cashews, almonds.
•    Functions – Helps in formation of haemoglobin and blood-clots.

8. Valine:

•    Source – Dairy, meat, grain, mushrooms, soy, peanuts.
•    Functions – Helps in the growth and repair of muscle tissue. Maintains the nitrogen balance and preserves the use of glucose.

9. Threonine:

•    Source – Meat, dairy, eggs.
•    Functions – Helps in protein absorption and maintenance of mental health.

The importance of amino acids is often underestimated. They are extremely versatile and essential for maintaining a healthy body. It is highly advisable to incorporate the various amino acids in your diet for an improved immune system.

By Dr. Shabtab Khalid.
Courtesy-- Zilaxo Advanced Pain Solution

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