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Every time we heard somewhere, either from doctors mouth or from some other experts that amino acids are important to us to maintain good health. 

But do we ever think, what exactly amino acids are and why it is important for us? Which food provide us adequate amount of amino acids

Let’s find out the role of amino acid, that it plays in our body and foods rich in amino acids.

What is Amino acid? 

Amino acids are the compounds that combine together to form protein. When a person eats a food that contains protein, the proteins are broken down into amino acids in digestive system. The body then combines theses amino acids in many ways to carry out several functions in our body.

In our body, 20 amino acids are required for normal function.These are divided into 3 categories:

Essential amino acid- which a person should consume from the food. 

Non-Essential amino acids- There are naturally made in the body to perform many function. 

Conditional amino acids- These are also produced naturally in the body, but required only at certain stage of life or in certain diseases. 

Role of Essential amino Acids in Our Body

The common but the important role of amino acids includes muscle building, cause chemical reactions in the body, transport nutrients, prevent illness, and carry out many other functions. Its deficiency can result in decreased immunity, digestive problems, depression, fertility issues, lower mental alertness, slowed growth in children, and many other health issues.

Each of the essential amino acids plays a different and vital role in our body, and its deficiency shows symptoms that vary accordingly.

Lysine: The important role of Lysine includes building muscle, maintaining bone strength, aiding recovery from injury or surgery, and regulating hormones, antibodies, and enzymes. 

Not much study done, but study on rat indicates that its deficiency can lead to stress-induced anxiety.

• Lysine rich foods: Red meat, pork, cheese, fish like sardines and cod, soybean, spirulina, fenugreek seed etc.  

Histidine- This is another important amino acid that facilitates growth, the formation of blood cells, and tissue repair. It also helps maintain the special protective covering over nerve cells, which is called the myelin sheath.

Research showed that histidine supplements may lower BMI and insulin resistance. Deficiency of it  cause anemia. 

• Histidine rich foods- Pork, Beef, Lean chicken breast, tuna, Tofu, canned Navy Beans, milk, pumpkin seeds, whole wheat pasta, eggs etc.

Threonine: Threonine is a component found in tooth enamel, elastin and collagen and thus necessary for healthy skin and teeth. It helps in fat metabolism and may be beneficial for people with indigestion, anxiety, and mild depression.

A previous study found its deficiency in fish that lowered the resistance to disease.

• Threonine rich foods: Lean beef, lamb, pork, tofu collagen, gelatine, cheese, sunflower seeds, flaxseeds, wheat germ, cashews, almonds, lentils, pistachios etc.

Methionine: Methionine and the nonessential amino acid cysteine play a role in the health and flexibility of skin and hair and keep the nails strong. It also help reduce cholesterol levels, prevent from kidney stones. It help in proper absorption of selenium, zinc and the removal of heavy metals like lead and mercury to reduce damage in the body.

Research founds that deficiency of methionine can lead to inflammation of the liver (steatohepatitis), anemia, and greying hair.

• Methionine rich foods: Beef, fish, pork, tofu, milk, cheese, nuts, beans, and whole grains like quinoa.

Valine: Valine is essential to promote muscle repair and growth. It is also essential for mental focus, emotional calm and muscle coordination. People may also use valine as a supplements for muscle growth, tissue repair, and energy.

Deficiency of it may cause insomnia and reduced mental function.

• Valine rich foods: Beef, chicken, fish, tofu, pork, beans, podded peas, seeds, nuts, yogurt and whole grains like oatmeal.

Isoleucine: This amino acid is necessary for making haemoglobin as well as help with wound healing, immunity, blood sugar regulation, and hormone production. It is primarily found in muscle tissue and regulates energy levels.

Older adults may be more prone to isoleucine deficiency than younger people. Deficiency of it may cause muscle wasting and shaking.

• Isoleucine rich foods: Beef, chicken, fish, pork, tofu, dairy, whole grains, beans, lentils, seeds, nuts and vegetables like peas.

Leucine: Leucine perform number of functions in the body. It help to regulate blood sugar, help in growth and repair of muscle and bone. It also help in wound healing and the production of growth hormone.

Leucine deficiency cause skin rashes, hair loss and fatigue.

• Leucine rich foods: Soy, beans, legumes chicken, beef, pork, fish (tuna), tofu, canned beans, milk, cheese, squash seeds, and eggs.

Phenylalanine: This helps the body to use other amino acids, proteins and enzymes. Phenylalanine is converted to tyrosine in the body, which is necessary for specific brain functions. It shown its effects on depression, pain and skin disorders. Phenylalanine can also be used by the body to make the amino acid tyrosine. It is used as an ingredient in artificial sweetener containing aspartame. Over use of it had bad health effects like anxiety,

Phenylalanine deficiency, have seen rare but can lead to poor weight gain in infants and also cause fatigue, memory problems and eczema in adults. People with a rare genetic disorder called phenylketonuria (PKU) are unable to metabolize phenylalanine. As a result, they should avoid consuming foods that contain high levels of it. 

• Phenylalanine rich foods: Phenylalanine is found in most protein-containing foods such as milk, eggs, cheese, nuts, soybeans, chicken, beef, pork, beans and fish.

Tryptophan: This essential amino acid is necessary for growth and development in infants and production of vitamin B3, serotonin and melatonin. Serotonin is a neurotransmitter that regulates appetite, sleep, mood, and pain. Melatonin also regulates sleep. It can also be taken as supplement. 

Tryptophan deficiency can leads to low serotonin level which irritation, anxiety and aggression. It deficiency also cause a condition called pellagra, which can lead to dementia, skin rashes, and digestive issues like vomiting and nausea. 

• Tryptophan rich foods: High tryptophan foods include turkey, red meat, pork, tofu, fish, chicken, beans, milk, nuts, seeds, oatmeal, and eggs.

The bottom Line

Essential amino acid consumption is important for good health. Many studies show that low levels of protein and essential amino acids affect muscle mass and strength. Taking adequate amount of these amino acids in variety of protein rich foods, can help people to recover from many problems. Some supplements can also help for growth and development in the body but it is best to seek advice from a doctor before using it.