Amino acids are the basic structural units of proteins. They are commonly classified into six (6) groups based on the chemical or structural properties of their side chains (I will talk about groups of amino acids in another article). In total, there are 20: aspartic acid, glutamic acid, alanine, arginine, asparagine, cystine, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tyrosine, tryptophan and valine.
Amino acids are found in many forms of life. They form short polymer chains called peptides or longer chains called either polypeptides or proteins. They constitute the basic elements of peptides, which contain about ten. Each peptide is linked to another by a peptide bond. Each of these combinations giving rise to different protein structures with a specific function.
What is the role of amino acids?
It is from amino acids that the organism builds the various proteins present in all cells and tissues of our body that depend on them for their maintenance and regeneration. Amino acids constitute 20% of the total mass of the body. They play fundamental roles to ensure its proper biological balance such as:
- Energy production
- Transport of oxygen to the cells
- Development of bone, skin and muscle
- Constituents of hormones, enzymes, neurotransmitters, and antibodies
In addition, many researchers found that amino acids improve heart health. Supplementing with an amino acid mixture may improve heart function and lower heart-disease risk in people with diabetes, according to the American Heart Journal... In another recent study led by Elisabet Borsheim from University of Texas Medical Branch: “Supplementing the diet of elderly people with the full set of essential amino acids can boost their lean body mass, strength and physical function, according to a new study.”
There are two types of Amino acids:
Non-essential amino acids - that can be synthesized by the organism from fat or carbohydrates present in the body. Those non-essential acids are aspartic acid, glutamic acid, alanine, arginine, asparagine, cystine, glutamine, histidine, proline, serine and tyrosine. Our organism may obtain these amino acids either through food, or by synthesizing itself from other amino acids, lipids (fats), carbohydrates or vitamins.
Essential amino acids - cannot be synthesized by our organism. They must be provided daily by food we eat. In total, they are about eight (8): isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Failure to obtain even 1 of these essential amino acids could prevent the organism to use other elements protein that would have had to be involved, resulting in the degradation of the body's proteins and muscle functioning.
It is through the precise combination of different amino acids that the body produces different proteins essential for cell regeneration and many biological processes. Therefore, it requires that they all be available at the time of the synthesis of these proteins. When certain amino acids necessary for the synthesis of a protein is missing, the protein can not be synthesized and there is no storage place where it would draw those, there is lack of production.
How much amino acid do we need?
To meet the needs of the whole body in amino acids and protein, we need to consume an average of 1 g per kg of weight per day for an adult physically active, but some professions (bodybuilding, boxing) require more amino acids intake.
Source of amino acids
• Vegetables, mainly cereals (wheat, wheat), carbohydrates (pasta, rice, lentils, beans), pulses and soybeans are good source of amino acids.
• Animal, mainly dairy products, meat, fish and seafood and eggs. These animal proteins contain all the essential amino acids with a well-balanced composition, and therefore a better biological value than proteins of vegetable. Vegetable proteins often miss some amino acids.
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