Essential amino acids – why are they important?
Amino acids are molecules that combine in chains to form proteins. They play crucial role in almost every system throughout the body. They build muscles, transport nutrients, carry oxygen throughout the body in your blood, supply energy to the body.
There are 20 amino acids that divides into 9 essential and 11 non-essential amino acids. Non-essential amino acids can be synthesized by the body from other metabolism byproducts, but 9 essential not. This is why they should be supplemented through the diet.
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine are 9 essential amino acids. We need to make sure we’re getting enough of them through our diet, especially from protein-rich foods like meat, fish and eggs, or supplements, like EAA Perfect 7Nutrition. These essential amino acids are essential for muscle growth and recovery, keeping our immune system strong, and ensuring our metabolism is running smoothly.
How EAA support the body?
Essential amino acids (EAAs) are like superheroes for your body! They play crucial roles in keeping you healthy and strong. They help repair and grow your muscles after workouts, protect you from infections and diseases, and keep your metabolism running smoothly.
• Histidine is used by body to make specific hormones and metabolites. It takes part in the synthesis of some proteins, improves the functioning of digestive system and stimulates the proper functioning of the human immune system. It helps to produce red blood cells and hemoglobin, having impact on the repair and growth of tissue and is used by body to produce histamine as a response to allergic reaction.
• Valine, leucine and isoleucine are three branched-chain amino acids (BCAAa). They play important role in the building and repairing of muscles by positively influencing the muscles by encouraging protein synthesis. BCAAs are used as an efficient energy source during exercise and may help to reduce muscle soreness after workouts.
• Lysine is involved in the production of enzymes and hormones and energy, plays major role in protein synthesis and calcium absorption. Lysine is also involved in the production of collagen, which is a protein that is essential for the health of your skin, bones, and connective tissues.
• Methionine regulates metabolic processes and participates in methylation, which is responsible for processes such as the proper growth of tissues and the formation of immune cells, and is involved in the production of glutathione, which is a powerful antioxidant that helps to protect your cells from damage. It also plays a role in the metabolism of fats and helps to regulate the levels of certain amino acids in the body.
• Phenylalanine is synthetize by your body into nonessential amino acid tyrosine which is used to produce other important molecules. Phenylalanine is essential for the synthesis of dopamine, norepinephrine and dopamine – essential for the functioning of the nervous system. These neurotransmitters are involved in regulating mood, energy, and focus.
• Threonine supports immune system and fat metabolism, and also helps to support healthy digestion.
• Tryptophan is a precursor of serotonin, that regulates appetite, sleep, mood and pain.
Overall, each of the essential amino acids plays a critical role in supporting the health and function of your body in unique ways. By ensuring that you consume enough of these amino acids through your diet or supplements, you can help to support your
How many of each essential amino acids do you need?
According to the reports of WHO estimated requirements are as below:
· Histidine – 10 mg/kg/day
· Isoleucine – 20 mg/kg/day
· Leucine – 39 mg/kg/day
· Lysine – 30 mg/kg/day
· Methionine – 10 mg/kg/day
· Phenylalanine – 25 mg/kg/day
· Threonine – 15 mg/kg/day
· Tryptophan -4 mg/kg/day
· Valine – 26 mg/kg/day
Benefits of essential amino acids supplementation
While you can find most of essential amino acids in food if you eat a balanced diet, taking concentrated doses in supplements can have a positive effect on your body.
- they can improve your mood and help with regulating your sleep. Tryptophan is necessary for serotonin production, known as the happiness hormone, and low levels of serotonin are linked with depression and sleep issues.
- regulating digestion – thanks to histamine, generated with help of histamine, your digestive system work properly.
- enhanced muscle growth-supplementation of amino acids may increased the supply of nitrogen to the body and ensure that your muscles have everything they need to grow.
- increased energy– essential amino acids, especially leucine end valine are great sources of energy to fuel the body.
- improved performance and recovery– 3 branched-chain amino acids, BCAAs, improve overall performance and muscle recovery. They reduce the soreness of muscles after extensive work-out and make your body respond better to the to your exercise.
- better skin, nails and hair condition – as lysine helps with collagen production, and threonine with generating elastin and collagen, which helps with moisture level of skin and hair, and encourage growth of hair and nails.
- hormones producing – amino acids, especially lysine, helps to maintain healthy hormone levels.
Where to find essential amino acids?
To provide the body with the right amount of essential amino acids (EAA), you it is best to consume proteins from a variety of sources, including animal and plant products.
Animal products rich in essential amino acids are fish, eggs, meat, poultry, and dairy products such as milk, yogurt or cheese. Plant products rich in EAA are beans, lentils, chickpeas, peas, nuts, pumpkin or sunflower seeds, tofu, quinoa and amaranth.
By including a variety of protein sources in your everyday diet you provide the body with various amino acids and ensure optimal intake of EAAs.
If you find it challenging to get sufficient amino acids from your diet, it may be beneficial for you to consider taking EAA supplements in the form of dietary supplements.
You do not need to eat all essential and non-essential amino acids in every meal, but it is important to get the balance of them throughout the day.