What essential amino acids are needed for human and where they are contained
Essential amino acids are not synthesized in the human body, but enter the body only from food.For the correct work of the human brain and whole body the following essential amino acids are particularly important:
Isoleucineis an essential amino acid that determines physical and mental endurance, because it regulates the processes of energy supply of the body. It is necessary for the synthesis of hemoglobin, regulates the level of sugar in the blood. Due to the aforementioned properties it is very important during physical exertions, as well as for people withproblems with the psyche, including mental illness. Lack of isoleucine causes excitation, anxiety, fear, fatigue, dizziness, fainting, palpitations, sweating.
Sources of isoleucine: almonds, cashews, chicken, chick peas, eggs, fish, lentils, liver, meat, rye, most seeds, soy proteins.
Leucine is a very important essential amino acid that does not directly affect the functioning of the brain, but is a source of psychic energy. It stimulates growth hormone and thus contributes to the restoration of bones, skin, and muscles. It also lowers the level of sugar in the blood, so is recommended in the recovery period after injuries and surgeries.
Sources of leucine: brown rice, beans, meat, nuts, soy and wheat flour.
Lysine is an essential amino acid, which is involved in the synthesis, formation of collagen and tissue restoring. Lysine deficiency can lead to irritability, fatigue and weakness, poor appetite, slow growth and weight loss. Lysine is involved in the synthesis of antibodies, hormones, enzymes and thus contributes to the antiviral protection of the body. It is necessary for the normal formation of bones and the growth of children. It also promotes the absorption of calcium and the maintenance of normal nitrogen exchange in adults.
Food sources of lysine are: cheese, eggs, fish, milk, potatoes, red meat, soy and yeast products.
Methionine is an essential amino acid that protects joints and provides detoxification of the body. Methionine in the body passes into cysteine, which is the precursor of glutathione. It is very important during poisoning, when a large amount of glutathione is required to neutralize toxins and protect the liver. It also prevents the deposition of fats. The amount of methionine in the body depends on the synthesis of taurine, which, in turn, reduces the reaction of anger and irritability, reduces hyperactivity in children. Methionine is used in the complex therapy of rheumatoid arthritis and pregnancy toxicity. Methionine exerts a pronounced antioxidant effect (binds free radicals). It is also necessary for the synthesis of nucleic acids, collagen and many other proteins.
Nutritional sources of methionine: legumes, eggs, garlic, lentils, meat, onions, soybeans, seeds and yogurt.