Essential Amino Acids: Definition, Benefits and Food Sources

Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body.

They're needed for vital processes like the building of proteins and synthesis of hormones and neurotransmitters.

Some may also be taken in supplement form for a natural way to boost athletic performance or improve mood.

They’re categorized as essential, conditionally essential or nonessential depending on several factors.
This article tells you everything you need to know about essential amino acids, including how they function, possible food sources and the benefits of taking a supplement.

What Are Essential Amino Acids?

Amino acids are organic compounds composed of nitrogen, carbon, hydrogen and oxygen, along with a variable side chain group.

Your 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.

These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan  and valine.

Unlike nonessential amino acids, essential amino acids can’t be made by your body and must be obtained through your diet.

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.

Conditionally Essential Amino Acids

There are several nonessential amino acids that are classified as conditionally essential.

These are considered to be essential only under specific circumstances such as illness or stress.
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.

Summary The nine essential amino acids can’t be produced by your body and must be obtained through your diet. Conditionally essential amino acids are only essential under special circumstances like illness.

Their Roles in Your Body

The nine essential amino acids perform a number of important and varied jobs in your body:

1. 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 .
2. Valine: Valine is one of three branched-chain amino acids, 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 .
3. 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 .
4. 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.
5. 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.
6. Leucine: Like valine, leucine is a branched-chain amino acid that is critical for protein synthesis and muscle repair. It also helps regulate blood sugar levels, stimulates wound healing and produces growth hormones.
7. Isoleucine: The last of the three branched-chain amino acids, isoleucine is involved in muscle metabolism and is heavily concentrated in muscle tissue. It’s also important for immune function, hemoglobin production and energy regulation .
8. 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 .
9. 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.

Summary All nine essential amino acids perform varied roles in your body. They’re involved in important processes such as tissue growth, energy production, immune function and nutrient absorption.

Health Benefits of Supplementing With 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.

May Help Improve Mood and Sleep

Tryptophan is needed for the production of serotonin, a chemical that acts as a neurotransmitter in your body.

Serotonin is an essential regulator of mood, sleep and behaviors.

While low serotonin levels have been linked to depressed mood and sleep disturbances, several studies have shown that supplementing with tryptophan can reduce symptoms of depression, boost mood and improve sleep.

A 19-day study in 60 older women found that 1 gram of tryptophan per day led to increased energy and improved happiness, compared to a placebo.

Can Boost Exercise Performance

The three branched-chain essential amino acids are widely used to alleviate fatigue, improve athletic performance and stimulate muscle recovery after exercise.

In a study in 16 resistance-trained athletes, branched-chain amino acid supplements improved performance and muscle recovery and decreased muscle soreness, compared to a placebo.

A recent review of eight studies found that supplementing with branched-chain amino acids was superior to rest in promoting muscle recovery and reducing soreness after exhaustive exercise.

Additionally, taking 4 grams of leucine per day for 12 weeks increased strength performance in untrained men, showing that essential amino acids can benefit non-athletes as well.

Can Prevent Muscle Loss

Muscle loss is a common side effect of prolonged illnesses and bed rest, especially in older adults.
Essential amino acids have been found to prevent muscle breakdown and preserve lean body mass.

A 10-day study in 22 older adults on bed rest showed that those who received 15 grams of mixed essential amino acids maintained muscle protein synthesis, while the process decreased by 30% in the placebo group.

Essential amino acid supplements have also been found to be effective in preserving lean body mass  in elderly people and athletes .

May Promote Weight Loss

Some human and animal studies have demonstrated that branched-chain essential amino acids may be effective in stimulating fat loss.

For example, an eight-week study in 36 strength-trained men found that supplementing with 14 grams of branched-chain amino acids per day significantly decreased body fat percentage, compared to whey protein or a sports drink .

A study in rats showed that a diet composed of 4% supplemental leucine reduced body weight and fat.

However, other studies investigating the potential link between branched-chain amino acids and weight loss have been inconsistent. More studies are needed to determine if these amino acids can promote weight los .

Summary Supplementing with certain essential amino acids may help improve mood, boost exercise performance, prevent muscle loss and promote weight loss.

Food Sources and Recommended Intake

Since your body cannot produce essential amino acids, they must be provided through your diet.
Fortunately, many foods are rich in essential amino acids, making it easy to meet your daily needs.
The US recommended daily allowances per 2.2 pounds (1 kg) of body weight for the nine essential amino acids are :

• Histidine: 14 mg
• Isoleucine: 19 mg
• Leucine: 42 mg
• Lysine: 38 mg
• Methionine (+ the non-essential amino acid cysteine): 19 mg
• Phenylalanine (+ the non-essential amino acid tyrosine): 33 mg
• Threonine: 20 mg
• Tryptophan: 5 mg
• Valine: 24 mg

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.

Summary Both animal and plant products, such as meat, eggs, quinoa and soy, can contain all nine essential amino acids and are considered complete proteins.

The Bottom Line

There are nine essential amino acids, which you must get through your diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

They’re vital for functions such as protein synthesis, tissue repair and nutrient absorption.

Some may also prevent muscle loss and improve mood, sleep, athletic performance and weight loss.
Fortunately, these vital compounds are found in many animal-and-plant=based-foods, helping you meet your daily needs through a healthy and balanced diet.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                      FOR CROCHET DESIGNS                                                                                                    

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Health Benefits of the Superfood Amaranth

Amaranth is a grain-like seed and a vegetable for thousands of years. The Aztecs used it as a staple and even included it in their religious rituals. It has about the same yield as many other commonly used grains like rice and a similar nutritional value to quinoa, which makes it well worth looking into.

1.Gluten Free – Amaranth isn’t really a grain and it does not have the sometimes troublesome proteins you find in wheat, rye, and barley. Amaranth flour can be used to thicken soups, sauces, and more. It can also be used with other gluten free flours and gums in baking.

2. Cholesterol – The oils and phytosterols in amaranth help lower cholesterol levels, including LDL and triglycerides.

3. Inflammation – The anti-inflammatory properties of peptides and oils in amaranth can ease pain and reduce inflammation. This is especially important for chronic conditions where inflammation erodes your health, such as diabetes, heart disease, and stroke.

4. Cancer – The same peptides in amaranth that protect against inflammation may also help prevent cancer. The antioxidants in this grain may even help protect cells from other damage that can lead to cancer.

5. Blood Pressure – The fiber and phytonutrients in amaranth lower blood pressure according to some recent studies. This seed tackles cholesterol, inflammation, and blood pressure, making it an all-around good food for heart health.

6. Protein – Amaranth is a very rich source of protein and this protein is also highly bioavailable. The protein in amaranth is more digestible than other seeds and grains and has been compared to the digestibility of milk protein.

7. Lysine – Vegetables and grains are often lacking in this essential amino acid. Amaranth has a good amount of lysine which helps the body absorb calcium, build muscle, and produce energy.

8. Fiber – Amaranth is a high fiber food. This makes it filling and means it aids digestive health, cholesterol, blood pressure, and slows the absorption of sugars to let the body keep up with energy production.

9. Minerals – Amaranth is a very rich source of minerals like calcium, magnesium, and copper. It is also a good source of zinc, potassium, and phosphorus. These build strong bones and muscles, aid hydration, boost energy, and are vital in thousands of processes throughout the body.

10. Vitamins – Amaranth is also a good source of many essential vitamins too, including A, C, E, K, B5, B6, folate, niacin, and riboflavin. These act as antioxidants, raise energy levels, control hormones, and do much more.

11. Immune System – Amaranth may boost immune function according to some studies, probably thanks to the potent vitamins, minerals, and antioxidants.

12. Gray Hair – Amaranth helps prevent premature graying, mainly due to the minerals this seed has in abundance.

Amaranth, like most seeds, nuts, and grains, does contain some phytic acid, a phosphorus storage molecule that can bind to many minerals and keep us from digesting and using these vital nutrients. It is always better to soak, ferment, or sprout seeds and grains before cooking them to neutralize most of the phytic acid. Amaranth has a modest amount of oxalic acid, which should be avoided or only moderately used by those with gout, kidney problems, or rheumatoid arthritis.

13. Snack Bonus – You can pop amaranth, like popcorn, and use it as a healthy snack or as a treat by mixing it with coconut syrup or honey. 

14.  It’s High In Calcium
Amaranth helps reduce risk of osteoporosis and other calcium deficiencies because it has twice the calcium as milk. 
15. Works As An Appetite Suppressant
Protein reduces insulin levels in the blood stream and releases a hormone that makes you feel less hungry. Since amaranth is roughly 15% protein, the fact that it aids in weight loss or maintaining weight is one of the health benefits. 
16. Improves Eyesight
While I can’t find an article to back this up, some cultures believe that amaranth greens are a natural way to improve eyesight. Eat them as salad or brew them in tea. 
17. Amaranth Is Easy To Digest
Amaranth is traditionally given to patients recovering from illness or people coming off of fasts. It’s the mix of amino acids that allows for very easy digestion.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
 PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                               
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Watermelons For Weight Loss: 3 Reasons To Load Up On The Summer Frui

It seems as if summer has arrived early this year. For nothing else can explain the sudden surge in temperatures. But, being the eternal optimists that we are, we chose to embrace all the good that the weather has brought along. For starters, the lovely seasonal fruits! The fruit carts are full of them already. Juicy and fleshy watermelons are one reason we are particularly so excited about summers. According to researchers, red fleshed water melon is a good source of lycopene, which helps lower the risk of heart disease. Citrulline, an amino acid in the rind and flesh of water melon, can stimulate better blood flow, normalise blood pressure levels and boost immune function.
1. Low Calories: Watermelons are extremely low on calories. You would be surprised to know that 100 grams of watermelon contains only 30 calories and 0 percent saturated fats.
2. Fills You Up: Did you know water melons are 92 percent water? So, load up on watermelons without guilt. The decent amount of fibre content of water melon also helps aid weight loss. Fibre takes time to digest, which means it stays in your system for long, and gives you a feeling of fullness.

• Juicy and fleshy watermelons are one reason for summers
• Amino acid in the flesh of water melon can stimulate blood flow
• Watermelons are extremely low on calories

It seems as if summer has arrived early this year. For nothing else can explain the sudden surge in temperatures. But, being the eternal optimists that we are, we chose to embrace all the good that the weather has brought along. For starters, the lovely seasonal fruits! The fruit carts are full of them already. Juicy and fleshy watermelons are one reason we are particularly so excited about summers. According to the book 'Healing Foods,' by DK Publications, red fleshed water melon is a good source of lycopene, which helps lower the risk of heart disease. Citrulline, an amino acid in the rind and flesh of water melon, can stimulate better blood flow, normalise blood pressure levels and boost immune function.

Did you know the juicy and delectable fruit may also aid weight loss?! Many of us have harboured many misconceptions about the delicious fruit along the way. For instance, many of us are weary of including water melons in our weight reduction diet, as we think it is too sweet and may undo all our work out efforts. On the contrary, eating watermelons may, in fact, help you a great deal in your weight loss journey.

Here are 3 reasons why:

1. Low Calories: Watermelons are extremely low on calories. You would be surprised to know that 100 grams of watermelon contains only 30 calories and 0 percent saturated fats.

2. Fills You Up: Did you know water melons are 92 percent water? So, load up on watermelons without guilt. The decent amount of fibre content of water melon also helps aid weight loss. Fibre takes time to digest, which means it stays in your system for long, and gives you a feeling of fullness.

3. Good For Muscle Soreness And Recovery: Watermelon may serve as a good post workout food, too. After a strenuous physical activity, it is natural for muscles to sore or even encounter a minor injury in the process, especially when you are just starting out. Watermelon may help heal the soreness of muscles and ensure speed healing of wounds. The compound L-citrulline, present in in watermelon, is converted into another essential amino acid (known as L-arginine) by the body, which helps to enhance blood circulation and relaxing blood vessels. This helps you to recover from the injury quickly and return to working out sooner.
How To Use Water Melon

1. Include Them In Salads: You can make yourself a delicious fruit salad with freshly cut watermelons. You can also throw in some kiwi, goat cheese and watercress leaves, and spruce it up with balsamic vinegar dressing and sesame seeds

2. Detox Drinks: Watermelons make for great excellent detox foods, too. Their high water content is extremely mineralising, and has a great alkalising and diuretic effect. Make yourself a refreshing watermelon juice or blend it in a smoothie with other healthy fruits and herbs like kiwi and mint.

3. Don't Toss Away The Seeds: No, you don't have to toss away the watermelon seeds yet. A  nutritionist, says, "Watermelon seeds are rich in lysine, which can work wonders for diabetics." The seeds are low in calories, rich in magnesium, iron and folate, which are an extremely important nutrient for expecting mothers.

Who said weight loss had to be a boring affair? Make most of the wonder fruit till the season allows. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                           https:// kneereplacement-stickclub.blogspot.com/                              
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New technology could deliver drugs to brain injuries

Scientists have developed a new technology that could deliver drugs to treat traumatic brain injuries resulting from car crashes, falls or violence.

The discovery provides a means of homing drugs or nanoparticles to injured areas of the brain, researchers said.

"We have found a peptide sequence of four amino acids, cysteine, alanine, glutamine, and lysine (CAQK), that recognises injured brain tissue," said Erkki Ruoslahti from Sanford Burnham Prebys Medical Discovery Institute (SBP) in the US.

"This peptide could be used to deliver treatments that limit the extent of damage," said Ruoslahti.

Traumatic brain injuries usually result from car crashes, falls, and violence.

While the initial injury cannot be repaired, the damaging effects of breaking open brain cells and blood vessels that ensue over the following hours and days can be minimised, researchers said.

"Current interventions for acute brain injury are aimed at stabilising the patient by reducing intracranial pressure and maintaining blood flow, but there are no approved drugs to stop the cascade of events that cause secondary injury," said Aman Mann from SBP.

More than one hundred compounds are currently in preclinical tests to lessen brain damage following injury.

These candidate drugs block the events that cause secondary damage, including inflammation, high levels of free radicals, over-excitation of neurons, and signalling that leads to cell death, researchers said.

"Our goal was to find an alternative to directly injecting therapeutics into the brain, which is invasive and can add complications," said Ruoslahti.

"Using this peptide to deliver drugs means they could be administered intravenously, but still reach the site of injury in sufficient quantities to have an effect," he said.

The CAQK peptide binds to components of the meshwork surrounding brain cells called chondroitin sulfate proteoglycans. Amounts of these large, sugar-decorated proteins increase following brain injury, researchers said.

"Not only did we show that CAQK carries drug-sized molecules and nanoparticles to damaged areas in mouse models of acute brain injury, we also tested peptide binding to injured human brain samples and found the same selectivity," said Mann.

"This peptide could also be used to create tools to identify brain injuries, particularly mild ones, by attaching the peptide to materials that can be detected by medical imaging devices," added Ruoslahti.

"And, because the peptide can deliver nanoparticles that can be loaded with large molecules, it could enable enzyme or gene-silencing therapies," he said.

The findings were published in the journal Nature Communications.
 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

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