Amino acids are the basic building blocks of proteins and are therefore indispensable for the human organism, as it consists of about 20 % proteins. A large part of our muscles, cells and tissues consists of amino acids, therefore they take over many important functions in our body. They not only give the cell structure, but are also important for the transport and storage of nutrients of all kinds.
Amino acids are essential for wound healing and the restoration of muscles, bones, hair and skin. They can eliminate negative effects associated with all kinds of metabolic disorders. They also influence the functions of organs, arteries, tendons and glands.
If there is an imbalance in the so-called amino acid pool, i.e. a limited supply of nutrients, all symptoms can occur, such as: sleep disorders, mood swings, hair loss, skin problems, diabetes, weight problems, high cholesterol, high blood pressure, osteoarthritis or potency disorders.
What types of amino acids are there?
A distinction is made between essential and non-essential amino acids. The organism needs essential amino acids, but cannot produce them itself. It is therefore important that these are supplied in sufficient quantities through food or dietary supplements. Essential amino acids are mainly found in plants and can be absorbed through fruit, vegetables and cereal products. The body could not survive without these vital amino acids. In contrast to the essential amino acids, non-essential amino acids can be produced by the body itself. However, it should be noted that the classification of essential and non-essential amino acids has nothing to do with the degree of importance they have for our organism. The concrete need for proteins is different from person to person and therefore the production of non-essential amino acids also depends on various factors, such as age and physical or mental stress, which is why it is worthwhile to also supply non-essential amino acids.
Essential amino acids:
Leucine
Leucine supports the liver and healing processes. It also plays an important role in the metabolism of muscle tissue, supports muscle development and contributes to muscle maintenance. Leucine is increasingly found in almonds, peanuts, peas, soybeans, cheese, beef liver, tuna and chicken breast.
Lysine
Lysine is important for the immune system and helps to build protein. It is also involved in the formation of collagen, which is why a deficiency can lead to brittle nails, brittle skin and even hair loss. A persistent deficiency can lead to immune system problems and even growth disorders. Lysine is more abundant in beans, celery, oranges and mandarins.
Isoleucine
Like leucine, isoleucine is strongly involved in the energy supply of the muscles. Isoleucine serves as an energy source especially during endurance stress and is degraded for energy production during extremely long periods of stress. Isoleucine is therefore particularly important for athletes. Isoleucine is increasingly found in lentils, peas, peanuts, cashew nuts, cheese, beef, chicken and prawns.
Valine
Valine also plays an important role in energy production and muscle building. Valine is abundant in oatmeal, spelt flour, yeast, cheese, eggs, chicken and tuna.
Phenylalanine
Phenylalanine, like other amino acids, is involved in the production of other amino acids. In the liver, phenylalanine can be converted to tyrosine. However, there must be enough. Phenylalanine is also required for the production of messenger substances such as noradrenaline. Phenylalanine is increasingly found in pumpkin seeds, soya, pork, eggs, cow’s milk and salmon.
Methionine
Methionine is a sulphur-containing amino acid and helps to build up various protein molecules. Methionine also builds up other amino acids, such as cysteine, and plays an important role in liver problems, allergies and other diseases. Methionine is increasingly found in Brazil nuts, eggs, fish and liver.
Tryptophan
Tryptophan has an important function in the system of messenger substances in the body. A deficiency can manifest itself in mood swings or even depression. It is found increasingly in soybeans, peas, walnuts and oat flakes, as well as in bananas, spinach, carrots and tomatoes and is not water-soluble.
Threonine
Like other essential amino acids, threonine can be of great importance in enzyme regulation. It is also used in human medicine, for example in the treatment of digestive problems. Threonine is increasingly found in carrots, leaf spinach and papaya.
Histidine
Histidine is mainly involved in the regulation of human growth and contributes to the formation of blood cells. Children in particular should be adequately supplied with histidine, otherwise growth disorders can occur. Histidine supports wound healing and tissue regeneration, which is why it is usually used after operations. Histidine is increasingly found in lentils, soybeans, wheat germ, tuna, pork, chicken, salmon and cheese.
Non-essential amino acids
Alanine
Alanine is a component of muscle protein. It is used to generate energy. Alanine is increasingly found in rice, soy, corn, oats, egg white, gelatine, beef and pork.
Arginine
Arginine is one of the amino acids richest in nitrogen. It stimulates nitrogen production and thus helps to dilate blood vessels. This allows the blood to flow better through the veins and prevents the clumping of blood platelets. Arginine is found increasingly in dried peas, whole grain rice, oats, walnuts, peanuts, hazelnuts, Brazil nuts, pumpkin seeds, pine nuts, salmon, poultry, beef and pork.
Asparagine, aspartic acid
Aspartic acid helps the body to detoxify ammonia and serves as a neurotransmitter in the synapses of the central nervous system. Asparagine is of secondary importance in the organism. Aspartic acid is increasingly found in apple and grapefruit juice, coconuts, potatoes, alfalfa (lucerne) and eggs.
Cysteine
The body protein keratin consists mainly of cysteine. Keratin is the basic building block for hair, skin and nails. Cysteine is able to stabilize the structure of other proteins and is a component of glutathione, which belongs to the body’s own antioxidative protection system. Cysteine is increasingly found in oats, soybeans, poultry, salmon, eggs, beef and pork.
Glutamine, glutamic acid
Glutamine and glutamic acid have several functions in the organism. They are the starting substance for the formation of various amino acids. Glutamine is the most abundant of all amino acids in the body. Glutamine acts as a nutrient for cells that divide quickly like immune and intestinal cells. Glutamine is also a nitrogen receptor and therefore contributes to the detoxification of ammonia. Glutamine is found in wheat, soya, curd cheese, milk, yoghurt, beef and pork.
Glycine
Glycine is mainly involved in bodybuilding processes and in the production of haemoglobin and DNA. Glycine is a building block of creatine and glutathione, which serves to protect cells and detoxify the body. Furthermore, the amino acid, which also acts as an inhibitory neurotransmitter, takes over important functions in the brain. Glycine is increasingly found in pumpkin seeds, oats, soybeans, gelatine, liver, pork, beef and poultry.
Proline
Hydroxyproline is a building block of collagen which is essential for the structure of skin, bones, ligaments, tendons and connective tissue. Vitamin C is needed to form hydroxyproline. Proline is found in wheat, fruit juices, milk and dairy products.
Serine
Serine is important for the nervous system, muscle tension and memory. Serine is found in milk and dairy products, as well as in eggs, oats and corn.
Selenocysteine
Selenocysteine protects the body from oxidative stress and is a component of the enzyme deodase, which activates and breaks down thyroid hormones. Selenocysteine is found in plant foods.
Tyrosine
Tyrosine is considered in the body as a starting substance for various compounds, such as adrenaline and stress hormones, which raise heart rate and blood pressure. Tyrosine also influences the metabolism. It contributes to movement control as well as to concentration and memory performance. Tyrosine is increasingly found in pumpkin seeds, soybeans, salmon, poultry, milk, eggs and pork.
