Amino acids are sometimes referred to as the building blocks of life or the building blocks of protein. They are organic compounds that the human body uses to help form protein. All amino acids contain oxygen, carbon, hydrogen, and nitrogen.
There are three different types of amino acids, and they are:
Essential amino acids
Conditional amino acids
Nonessential amino acids
Nonessential and conditional amino acids are made by the body, regardless of nutrition intake, whereas essential amino acids come from the food that we eat. A diet rich in protein is considered an important part of the body receiving enough essential amino acids.
Generally, when people talk about amino acid supplements, they are talking about supplements that contain one or more of the nine essential amino acids that the body does not produce on its own. These include:
Amino acids are sometimes referred to as the building blocks of life or the building blocks of protein. They are organic compounds that the human body uses to help form protein. All amino acids contain oxygen, carbon, hydrogen, and nitrogen.
Benefits of amino acid supplements
Like any medication or supplement, there are risks and benefits. Speak with your healthcare provider to see if supplementation with an essential amino acid blend would improve your overall health.
Muscle function
Proper amino acid levels are important for muscle development and strength. They help control the balance between the atrophy and growth of human muscle.
Supplementing your diet with essential amino acids may increase the supply of nitrogen to your body. It can also help maintain the amount of amino acids stored in your skeletal muscles.
Sports performance
Amino acids are frequently marketed to athletes along with a high protein diet. Your muscle growth may be increased if you consume essential amino acids shortly before or after exercise.
Amino acids may also aid in the exercise recovery period. It is unclear, however, if there is a significant difference between supplementing with amino acids and simply eating a high protein diet.
Blood glucose levels
Amino acids have been shown to be beneficial to blood sugar levels. Some people with type 2 diabetes who take amino acids are able to lower their blood sugar without impacting their insulin levels. It is unclear what the long-term effects of amino acid supplements on blood sugar may be.
Skin conditions
Young women who take amino acid supplements may improve their overall skin condition and its moisture level. They can also improve their muscle mass.
What foods have amino acids?
Amino acids are building blocks of protein. The amino acids come together to form proteins. There are 20 types of amino acids overall belonging into three different categories:
Essential
Nonessential
Conditional
Out of these 20 amino acids, the body does not produce nine essential amino acids, which we need to get from the foods we eat. The nine essential amino acids include:
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Foods that have a high content of amino acid include:
Mindful portion sizes of nuts and seeds that include:
Almonds
Hazelnuts
Mixed nuts
Peanuts
Peanut butter
Sunflower seeds
Walnuts
Legumes and beans are a source of high-quality protein (20-45%). Legumes and beans include:
Peas
Chickpeas
Lentils
Soybeans
Peanuts
Cooked kidney beans
Black beans
Garbanzo beans
Edamame
Most fishes are high in amino acids and other essential micronutrients. Salmon is high in amino acids and omega 3 fatty acids.
Soy protein products:
Tofu
Tempeh
Low-fat dairy products
Mushrooms contain a total of 17 amino acids including the essential ones. A study has claimed that supplementing a cereal diet with mushrooms would help to overcome lysine deficiency.
A 100-gram serving of cottage cheese provides about 25% of your daily value of protein. It consists of a substantial amount of amino acids including threonine and tryptophan.
Turkey has a high amount of amino acid called tryptophan. Tryptophan is necessary for:
Digestion
Healthy skin
Proper functioning of the nerves
Produces serotonin that affects moods and happiness quotient
Eggs are packed with essential amino acids. The amino acids provided by eggs are better absorbed and utilized by the body than other sources like casein or soy.
Quinoa is an excellent source of all the nine essential amino acids that your body requires from the food. It has a higher amount of lysine as compared to wheat and rice making it a better source of amino acids.
