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AMINOACIDS
Proteins are large compounds of smaller units called amino acids, which consist of carbon, hydrogen, oxygen, nitrogen, and occasionally sulphur.
Amino acids are used in every cell of the body to build the proteins we need to survive.
Even though scientists have discovered over 50 amino acids, only 20 are used to make proteins in the body.
8 are defined as "essential amino acids" because the body cannot manufacture itself but must acquire from food.
The other twelve can be synthesized by an adult body. Thousands of combinations of those twenty are used to make all of the proteins in our bodies. Amino acids bond together to make long chains called proteins.
Alanine
Alanine is a non-essential amino acid required for the metabolism of glucose and tryptophan.
It can be found in meat, poultry, fish, eggs and dairy products. Avocado also supplies alanine.
Arginine
Arginine is a non-essential amino acid that stimulates the secretion of growth hormone by the pituitary gland in the brain.
It is also abundant in seminal fluid. Supplementation could help with sperm count and motility.
Arginine plays an important role in cell division, the healing of wounds, removing ammonia from the body, immune function, and the release of hormones.
It can be found in any protein containing foods such as meat, poultry, dairy products, fish, etc. Other foods high in arginine include chocolate, peanuts and walnuts, hole-wheat, nuts, seeds, peanuts, brown rice, popcorn, soy, raisins, chocolate, carob.
Asparagine
Asparagine is a non-essential amino acid
required by
the nervous system to maintain the equilibrium and also required in amino acid transformation.
It plays an important role in the synthesis of ammonia.
It is found in dairy, beef, poultry and eggs.
Aspartic Acid
Aspartic acid is a non-essential amino acid and is found in abundance in plant proteins, especially in sprouting seeds.
It is needed for stamina, brain and neural health and assists the liver by removing excess ammonia and other toxins from the bloodstream. It is also very important in the functioning of RNA, DNA, as well as the production of immunoglobulin and antibody synthesis.
It is found in dairy, beef, poultry, sprouting seeds.
Cysteine
Cysteine is a sulphur containing non-essential amino acid found in beta-keratin, the main protein in nails, skin as well as hair. It is important in collagen production and assists in skin elasticity and texture.
Cysteine can be found in red peppers, garlic, onions, broccoli, brussel sprouts, oats, and wheat germ. However, it is not an essential amino acid, and can be synthesized by the human body if a sufficient quantity of methionine is available.
Glutamic Acid
Glutamic acid, a non-essential amino acid is an important excitatory neurotransmitter . It's known as "brain fuel". It improves mental functions, memory, relieves fatigue. It can also curb excessive cravings for sweets.
Excellent sources of glutamic acid include meat, poultry, fish, eggs, and dairy products, as well as some protein-rich plant foods.
Glutamine
Glutamine is a non-essential amino acid and is found in large amounts in the muscles of the body. It is converted to glutamic acid in the brain.
Glutamine is found in many high protein foods, such as fish, meat, beans, and dairy as well as in vegetables such as raw parsley and spinach.
Glycine
Glycine is a non-essential amino acid required to build protein in the body and synthesis of nucleic acids. Most proteins contain only small quantities of glycine. A notable exception is collagen, which is about one-third glycine.
High protein food such as fish, meat, beans, and dairy products contain good amounts of glycine.
Histidine
Histidine is a non-essential amino acid in adults. It is essential in the infant for proper growth and development.
Histidine is precursor of histamine in the body, a compound released by the immune system cells during an allergic reaction.
It also stimulates stomach acid secretions and acts as protector of nerve cells having a calming effect on the nervous system.
Dairy, meat, poultry and fish are good sources of histidine as well as rice, wheat and rye.
Isoleucine
Isoleucine is an essential amino acid that promotes muscle recovery after physical exercise and it is needed for the formation of hemoglobin. It also assists with regulation of blood sugar and energy levels.
It is present in almonds, cashews, chicken, eggs, fish, lentils, liver, meat etc.
Leucine
Leucine is an essential amino acid needed for optimal growth in infancy and childhood and for nitrogen equilibrium in adults. It is suspected that Leucine plays a part in maintaining muscles by equalizing synthesis and breakdown of proteins.
It is found in protein foods, as well as brown rice, beans, nuts and whole wheat.
Lysine
Lysine, an essential amino acid which is lacking in vegetables and grains, plays an essential role in calcium absorption. Studies have revealed that Lysine can very efficiently suppress the Herpes simplex virus.
Good sources of lysine are found in cheese, eggs, lime beans, potatoes, milk, meat and brewer's yeast.
Methionine
Is a sulphur-containing essential amino acid. It is a chelator, which means that it combines with toxic elements such as lead, mercury and cadmium and eliminates them from the body.
It also assists in the breakdown of fats preventing the build-up of fat in the arteries, as well as assisting with the digestive system.
Foods containing methionine include fruits, meat, vegetables, nuts and legumes. High levels of methionine can be found in spinach, green peas, garlic, some cheeses, corn, brazil nuts, pistachios, cashew nuts, kidney beans, tofu. Most meat is also a rich source of Methionine including chicken, beef and fish.
Phenylalanine
Phenylalanine is an essential amino acid abundant in meat and cheese, are converted into a brain chemical which transmits nerve impulses, norepinephrine (noradrenalin).
Norepinephrine promotes mental alertness, improves memory, alleviates depression and suppresses appetite very effectively, thus assisting weight loss.
It is contained in most protein rich foods but good sources are found in dairy products, almonds, avocados, lima beans, peanuts and seeds.
Proline
Proline is a non-essential amino acid. It improves skin texture and aids collagen formation and helps contain the loss of collagen during aging.
Meat sources contain proline.
Serine
Serine is a non-essential amino acid required for the metabolism of fat, tissue growth and the immune system as it assists in the production of immunoglobulins and antibodies.
It is found in meats and dairy products, wheat gluten, peanuts as well as soya products.
Threonine
Threonine is an essential amino acid required to help maintain the proper protein balance in the body, as well as assist in the formation of collagen and elastin in the skin.
Good levels of threonine are found in most meats, dairy and eggs, as well as in lower quantities in wheat germ, nuts, beans and some vegetables.
Tryptophan
Tryptophan is an essential amino acid required for the production of niacin (vitamin B3).
Tryptophan is a precursor for serotonin (a calming neurotransmitter), and/or melatonin (a sleep-inducing hormone secreted by the pineal gland in response to darkness or low light levels).
It is particularly plentiful milk, chocolate, oats, bananas, dried dates, yogurt, cottage cheese, meat, fish, turkey, chicken, sesame, chickpeas, and peanuts.
Tyrosine
Tyrosine is a non-essential amino acid needed by the thyroid gland to produce one of the major hormones, thyroxine.
Thyroxine regulates many functions, such as growth rate, metabolic rate and hence the efficiency with which fat is burnt to energy.
The action of this amino acid in brain functions is clear with its link to dopamine as well as norepinephrine, but it is also helpful in suppressing the appetite and reducing body fat, production of skin and hair pigment, the proper functioning of the thyroid as well as the pituitary and adrenal gland.
Meat, dairy, eggs as well as almonds, avocados and bananas are good sources of this nutrient.
Valine
Valine is an essential amino acid. It has a stimulating effect and is needed for muscle metabolism, repair and growth of tissue and maintaining the nitrogen balance in the body.
Foods that are good sources of valine include cottage cheese, fish, poultry, beef, peanuts, sesame seeds, lentils, soya products,
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