First of all, we have to differentiate that there are two types of amino acids, essential and non-essential. Amino acids They are the chemical units or building blocks that create proteins.
Amino acids build our muscles, tendons, organs, glands, our hair or nails.
Essential amino acids are those that we get through foodWhile the amino acids that our body can make from other sources are called non-essential amino acids.
We will focus on essential amino acids, which we have to get through food, because a poor diet can cause us discomfort and ailments.
Next we will observe which are the most important to be healthy.
Essential amino acids
They are those that cannot be synthesized in the bodyTo obtain them properly, it is necessary to eat foods rich in proteins that contain them in sufficient quantities. Our body breaks down these proteins to obtain amino acids and thus form new proteins.
Histidine
We can find it in hemoglobin and It is used to treat arthritis, allergies, ulcers or anemia. Essential for repairing and building new tissues.
It is important to keep nerve cells in good condition, necessary for the production of red and white blood cells, protects the body from radiation damage, lowers blood pressure and helps remove heavy metals from the body.
Food where to find it: Fish, meat, eggs, dairy, legumes, whole grains, nuts and seeds.
Leucine
Promotes the healing of muscle tissue, skin and bones. It is recommended for all those who are recovering from surgery. This amino acid lowers blood sugar levels and increases growth hormone production.
Foods: Eggs, fish, meat, dairy, legumes, seeds, nuts and whole grains.
Isoleucina
This substance is needed to create hemoglobin, regulates the amount of sugar and energy levels. It is very valuable for athletes because it helps the muscle repair of muscle tissue, skin and bones. If this amino acid is deficient in the body, it can cause mental and physical disorders.
Food where to get it: Eggs, fish, dairy, legumes, meat, whole grains, seeds, nuts.
Lysine
This amino acid ensures adequate absorption of calcium and is concerned with maintaining a nitrogen balance in adults. It also favors the creation of collagen which is essential to maintain correct cartilage and connective tissue.
Has the ability to fight cold sore outbreaks and reduces elevated triglycerides.
Foods to get lysine: Red meat, cod, blue fish, caraway, amaranth, watercress, asparagus, spinach, milk and derivatives, especially Parmesan cheese.
Methionine
A powerful antioxidant that It provides us with a large amount of sulfur, prevents disorders in the hair, skin and nails. It helps to break down fats, prevents them from accumulating in the liver and arteries, detoxifies harmful agents such as lead and other heavy metals.
In addition, it helps decrease muscle weakness, prevents hair loss and protects from radiation. Ideal for women who take contraceptives since it generates the production of estrogens.
Food: Eggs, fish, dairy products, derivatives, legumes, seeds, nuts and seeds.
Phenylalanine
Elevate mood and decrease pain, aids memory and learning, is used to treat arthritis, depression, muscle cramps, migraines, obesity, schizophrenia or Parkinson's disease.
You can increase this amino acid if you take: milk and its derivatives, egg, chicken, salmon, sardines, potato or soy.
Threonine
This amino acid helps maintain an adequate amount of protein in the body, iimportant for the production of collagen, elastin or tooth enamel. It prevents fat from accumulating in the liver, its metabolism and helps its assimilation.
We can get it from meats, organ meats, dairy and eggs, legumes, vegetables and cereals.
Tryptophan
It is a natural relaxant, relieves insomnia, reduces anxiety and depression. It fills you with energy and stabilizes your mood. Take care of migraine attacks and help the immune system. Control weight as it reduces your appetite, increases the release of growth hormones and controls hyperactivity in children.
Food: where else we can achieve it is through ham, eggs, parmesan cheese, almonds or salted anchovies.
Valine
It is necessary for the good functioning of muscle metabolism and coordination, repairs tissues and maintains good nitrogen levels in the body. It is used to treat liver and gallbladder diseases, ideal for those who do sports as it provides energy to muscle tissue.
Food: Eggs, fish, dairy products and all their derivatives, whole grains, seeds, legumes and nuts.
Foods where to find essential amino acids
- Foods of animal origin: Eggs, fish, meat, milk and their derivatives.
- Vegetarian food: Legumes, cereals, greens, vegetables, seeds and nuts.
Amino acids provide many virtues to our body. To be healthy we have to maintain a healthy but balanced diet, rich in fresh vegetables and fruits. Do not forget the part of animal proteins such as meat or fish.