Amino acids are compounds that are the building material of all proteins in the body (protein amino acids), although they also have other properties. What are the types of amino acids? What are essential and endogenous amino acids? What is the role of amino acids in the body? What are the sources of food? What do they apply?
Amino acidsbelong to organic compounds, i.e. derived from living organisms. There areprotein amino acids(building proteins of organisms, there are 20 of them) and non-protein amino acids (having other functions than building blocks, there are over 300 of them).
The name "amino acid" is an abbreviation of the full name: α-amino carboxylic acid. In common use, in principle, the systematic names of these compounds derived from chemistry are not used. Protein amino acids in particular have common names. In biology and genetics, three-letter and one-letter abbreviations for protein amino acids are used.
Amino acids - breakdown. Endogenous, exogenous …
Protein amino acidsare classified according to several criteria. There are three main breakdowns of amino acids due to:
1. the possibility of the production of an amino acid by the human body or the need to supply it with food, i.e. the biological value
- exogenous amino acids(essential, the body cannot produce them on its own): histidine, leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
- endogenous amino acids(not essential, the body produces them itself): alanine, aspartic acid, asparagine, glutamic acid, serine
- conditionally essential (the body produces them itself, only when adequate amounts of their precursors are available): arginine, cysteine, glutamine, glycine, proline, tyrosine.
2. structure of the amino acid side chain
- hydrophobic (non-polar)
- with an alkyl side chain: glycine, alanine, valine, leucine, isoleucine, methionine, proline,
- with an aromatic side chain: phenylalanine, tryptophan,
- hydrophilic (polar)
- neutral (-OH, -C (O) NH2 or -SH group in the side chain): tyrosine, serine, threonine, cysteine, glutamine, asparagine,
- acidic (-COOH group in side chain): glutamic acid, acidaspartic,
- basic (-NH2, -NH group or imidazole ring in the side chain): lysine, histidine, arginine.
3. possible end product of metabolism
- glucogenic - can be a substrate for the synthesis of glucose from non-sugar precursors: alanine, arginine, asparagine, aspartic acid, cysteine, phenylalanine, glycine, glutamine, glutamic acid, histidine, isoleucine, methionine, proline, serine , tyrosine, valine
- ketogenic - can be a substrate for the synthesis of ketone bodies: phenylalanine, isoleucine, leucine, lysine, tryptophan, tyrosine.
Amino acids - properties, role in the body
1. Histidine - is an essential amino acid for organisms during the growth period. In adults, it is synthesized in appropriate amounts by the intestinal flora. Participates in the synthesis of nucleic acids, enzymes and hemoglobin. Regulates the use of micronutrients. It is a precursor of histamine released from cells of the immune system during an allergic reaction.
2. leucine - a branched amino acid, participates in the regeneration of muscles and bones, protects against the breakdown of muscle proteins caused by activity and stress, participates in the regulation of blood sugar levels, synthesis of growth hormone, promotes faster loss of excess body fat.
- Leucine for mass and slimming - action, side effects and dosage of the supplement
3. isoleucine - a branched amino acid, participates in building muscles, protects against the breakdown of muscle proteins caused by activity and stress, accelerates regeneration after injuries, increases strength, increases energy levels, participates in the regulation of blood glucose levels.
4. lysine - supports the absorption of calcium, is necessary for the growth and development of cartilage and tendons, the synthesis of nucleotides, lactation, is involved in tissue renewal, the production of hormones, enzymes, antibodies, and affects the metabolism of fats by producing carnitine. Lysine protects against recurrences of cold sores and genital herpes. May reduce the risk of osteoporosis.
- Lysine: properties and occurrence
5. methionine - essential for growth, protects liver cells, participates in the synthesis of choline and creatine, is involved in the metabolism of fats. It is a sulfur donor used in the synthesis of antioxidants
6. phenylalanine - is a precursor of tyrosine, along with it participates in the formation of adrenaline. Phenylalanine deficiency leads to decreased energy, memory problems, mood deterioration, confusion, etc. There is a very rare metabolic disorder -phenylketonuria, in which the body does not produce the enzyme needed to use phenylalanine. Undetected disease in the first 2-3 weeks of life leads to mental retardation
7. threonine - has a very wide range of effects in the body. Supports the functioning of the nervous system, cardiovascular system, liver and immune system. It participates in building strong bones and tooth enamel and accelerates wound healing. Supports the digestion of fats and prevents their accumulation in the liver
8. tryptophan - participates in the synthesis of vitamin PP, i.e. nicotinic acid, in reproduction and lactation, necessary for the formation of neurotransmitters (serotonin and melatonin), occurs in blood platelets, gastrointestinal mucosa, nervous tissue, improves the functioning of the brain and nervous system, has an antidepressant effect , reduces hyperactivity and tension.
- Tryptophan - properties, demand and sources of occurrence
9. valine - a branched amino acid, participates in building muscles, prevents their breakdown during exercise and promotes the increase of endurance. It is essential for the smooth functioning of the nervous and immune systems. It is crucial for athletes
10. alanine - participates in the processes that convert glucose into energy used by the body's cells. Supports the immune system, provides energy for the brain, nervous system and muscle tissue
- Beta alanine - action, dosage and effects of using the supplement
11. aspartic acid - strengthens the immune system, participates in the removal of ammonia from the body. It is necessary for the functioning of the brain and nervous system (improves cognitive abilities), DNA and RNA, and the synthesis of antibodies. It plays a key role in the Krebs cycle, is essential for proper metabolism and energy supply at the cellular level.
- D-aspartic acid (DAA) - action, dosage, side effects
12. asparagine - essential in the synthesis of glycoproteins. Increases resistance to fatigue and improves the functioning of the liver.
13. glutamic acid - essential for the functioning of the nervous system, stimulates the brain, reduces fatigue, is part of glutathione. It penetrates the blood-brain barrier, strongly supports its functioning and detoxification, transforming toxic ammonia into glutamine with antioxidant properties. It affects the level of intelligence, cognitive abilities, clarity of thinking and mood. In addition, it is important for carbohydrate metabolism.
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14. serine - participates in the synthesis of purine and pyrimidine nitrogenous bases necessary for the production of genetic material, has a pain-relieving effect. It takes part in the hydrolysis of peptide bonds, i.e. protein digestion. It is a precursor to many amino acids. Low serine levels are responsible for chronic fatigue syndrome and fibromyalgia.
15. arginine - essential in the synthesis of nitric oxide (II) NO, which dilates blood vessels and reduces their viscosity. It improves the immune system, physical fitness, pituitary gland function and wound healing.
- L-arginine: is it worth taking arginine supplements?
16. cysteine - a component of glutathione (a very important antioxidant), cystine, a substrate for the production of taurine. It is necessary for the production of white blood cells, i.e. building the body's immunity. It slows down the aging process. Participates in the production of skin, hair and nails.
- L-cysteine: action, properties, sources
17. glutamine - is a source of energy for intestinal mucosa cells, strengthens the immune system as it is a substrate for the production of lymphocytes and macrophages, is of particular importance in metabolic processes in the brain and kidneys.
- Glutamine: action and effectiveness of glutamine supplements
18. glycine - plays a very important role in the synthesis of hemoglobin, participates in the synthesis of purine nitrogen bases and pyrimidines necessary for the production of genetic material, is part of glutathione, participates in the processes of detoxification of the body.
19. proline - is a component of the body's supporting tissues, mainly collagen proteins. Strengthens the heart muscle. It gives flexibility to blood vessels, which slows down the development of atherosclerosis.
20. tyrosine - necessary for the synthesis of thyroid hormones (thyroxine) and adrenal glands (adrenaline and noradrenaline), it is a substrate in the production of body pigments - melanin and pain-reducing substances - enkephalins. Tyrosine increases the concentration of many neurotransmitters in the body, which is especially important for people living in chronic stress, tired and aging.
- BCAA - composition, dosage, effects and side effects of using BCAA
- Creatine - dosage, effects and side effects of using the supplement
- Whey protein: types, effects, dosage
- Protein supplements - types, impact on he alth and slimming, effectiveness ranking
Amino acids - structure
Each amino acid contains α-carbon, toconnected with:
- basic amino group -NH2
- acidic carboxyl group -COOH
- hydrogen -H
- side chain -R, which is different for each amino acid
Some amino acids have an imino group -NH, hydroxide -OH, hydrosulfide -SH, an aromatic ring (a flat ring of carbon or carbon atoms and other elements with delocalized bonds) or a heterocyclic ring (with at least one ring atom) other than coal).
Amino acids - sources in food. Table 1
Amino acids build proteins, so in general, you'll find them in high-protein foods: meat, fish, eggs, cheese, soybeans and other legumes. However, they are present in many other products in varying amounts. In which food can we find the most individual amino acids?
| Histidine | lean beef and lamb, parmesan cheese, lean pork, chicken and turkey, soybeans, tuna, pumpkin seeds, eggs, beans, quinoa, teff, wild rice, spirulina |
| Leucine | hard cheeses, soybeans, beef, chicken, pork, pumpkin seeds, sunflower seeds, pistachios, sesame, chia seeds, tuna, salmon, mackerel, seafood, peanuts, beans |
| Izoleucyna | eggs, soybeans, spirulina, white fish, pork, beef, poultry, hard cheese, milk, sunflower seeds, peanuts |
| Lysine | beef, hard cheese, mozzarella, chicken and turkey, pork, soybeans, tuna, mackerel, halibut, cod, shrimp and other seafood, pumpkin seeds, pistachios, chia, sunflower seeds, eggs, beans |
| Methionine | Brazil nuts, beef, hard cheeses, pork, fish, soybeans, eggs, yogurt, milk, cream, beans |
| Phenylalanine | soybeans, parmesan cheese, gruyere cheese, edam, mozzarella, pumpkin seeds, peanuts, sunflower seeds, almonds, pistachios, beef, poultry, pork, fish, lobsters, eggs, yogurt, milk, buttermilk, cream, beans, teff, quinoa, rice |
| Treonina | beef, soybeans, pork, poultry, liver, parmesan cheese, goat cheese, salmon, tuna, trout, mackerel, seafood, pumpkin and sunflower seeds, peanuts, linseed, sesame, beans |
| Tryptophan | pumpkin seeds, chia seeds, sesame seeds, sunflower seeds, linseed, pistachios, cashews, almonds, hazelnuts, soybeans, mozzarella, hard cheese, red meat, poultry, fish, crabs, seafood, oatmeal , branoatmeal, beans, eggs |
| Cysteine | soybeans, beef, sunflower seeds, sesame seeds, chia seeds, pistachios, flaxseeds, pumpkin seeds, Brazil nuts, pine nuts, chicken and turkey, oatmeal, oat bran, pork, fish, mussels, eggs, feta , yoghurt, milk, lentils, chickpeas, beans, kamut, teff, couscous, bulgur |
| Glycine | gelatin, broth cooked on bones, cartilage, crusts |
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Find out moreAmino acids - in what products do they appear? Table 2
| Walina | Parmesan cheese, cottage cheese, yogurt, goat cheese, milk, eggs, soybeans, beef, poultry, pork, pumpkin and sunflower seeds, pistachios, linseed, cashews, almonds, fish, pinto beans, mushrooms, rice |
| Alanina | gelatin, spirulina, eggs, poultry, beef, fish, oysters, pork, cheese, yogurt, soybeans, beans, pumpkin seeds, sunflower seeds, peanuts |
| Aspartic acid | soybeans, peanuts, beans, chickpeas, almonds, nuts, linseeds, seafood, fish, beef, poultry, eggs, pork, asparagus, milk |
| Asparagina | dairy, beef, poultry, eggs, fish, seafood, asparagus, potatoes, pulses, nuts, seeds, soybeans |
| Glutamic acid | soybeans, sunflower seeds, eggs, sesame, peanuts, parmesan cheese, fish, gelatin, poultry |
| Glutamine | seafood, fish, red meat, liver, broth, red cabbage, milk, eggs, yogurt, ricotta cheese, nuts, beans, parsley, green leafy vegetables, asparagus, broccoli, spirulina |
| Serine | wheat germ, soybeans, hard cheese, eggs, peanuts, beans, fish, poultry, pork, beef, almonds, walnuts, pistachios, cashews |
| Arginina | poultry, pork, pumpkin seeds, soybeans, peanuts, spirulina, cheese, milk, yogurt, chickpeas and other legumes |
| Proline | broth cooked on bones, gelatin, liver, cartilage, skins |
| Tyrosine | parmesan cheese, gruyere cheese, edam, mozzarella, soybeans, beef, pork, salmon, tuna, mackerel, shrimp, halibut, haddock, cod, poultry, pumpkin seeds, peanuts, sesame, sunflower seeds, chia, almonds, eggs, yoghurt, milk, buttermilk, cream, beans, oats |
Amino acids - application
The most famous industrially produced amino acid, or actually the s alt of this amino acid, is monosodium glutamate, or sodium s alt of glutamic acid - umami flavored spice and flavor enhancer. Flavor enhancers are also mixtures of glycine, cysteine and alanine.
Amino acids are found in preparations for parenteral nutrition of malnourished patients after surgery. Methionine and lysine are added to animal feed based on soy and corn, which greatly increases their nutritional value.
Some disease states are treated with protein and non-protein amino acids, such as L-DOPA in Parkinson's disease, glutamine and histidine in gastrointestinal ulcers, arginine, citrulline and ornithine in liver diseases.
- Neurotransmitters: types and action
Methionine is used to treat depression, inflammation, and liver disease. It is very valuable in the case of the so-called estrogen dominance (which applies to most women taking hormonal contraception). Phenylalanine is used to treat depression because it stimulates the production of dopamine and norepinephrine in the brain.
This amino acid may be helpful in the treatment of Parkinson's disease, as it reduces stiffness, difficulty speaking, and improves gait disturbance. This effect has currently only been demonstrated in animals. Threonine is used to treat Lou Gehrig's disease and to relieve the symptoms of multiple sclerosis.
Tryptophan helps in the treatment of depressive states accompanying menopause, relieves the symptoms of restless legs syndrome, helps control hyperactivity in children, relieves stress, helps with sleep regulation and migraine headaches.
Glutamic acid is used to treat Parkinson's disease, schizophrenia, muscular dystrophy, and alcoholism. Cysteine can be found in dietary supplements as it accelerates skin regeneration, hair and nail growth.
Glutamic acid derivatives are surfactants in soaps and shampoos. The synthetic sweetener aspartame, on the other hand, is made from a combination of aspartic acid and phenylalanine.
See the gallery of 7 photosAbout the author
Aleksandra Żyłowska-Mharrab, dietician Food technologist, dietitian, educator. A graduate of Biotechnology at the Gdańsk University of Technology and Nutritional Servicesat the Maritime University. A supporter of simple, he althy cuisine and conscious choices in everyday nutrition. My main interests include building permanent changes in eating habits and individually composing a diet according to the body's needs. Because the same thing is not he althy for everyone! I believe that nutritional education is very important, both for children and adults. I focus my activities on spreading knowledge about nutrition, analyze new research results, and make my own conclusions. I adhere to the principle that a diet is a lifestyle, not strict adherence to meals on a sheet of paper. There is always room for delicious pleasures in he althy and conscious eating.