Let's simply learn about essential amino acids.

Have you ever wondered what the proteins in our bodies are made of? Just like putting together beads of different colors to make a beautiful necklace, the proteins in our bodies, which are essential for life, need to come together to make many small units. Those small units are what make us They are called amino acids . Simply put, these are the basic building blocks of proteins. So, today we'll talk about what these amino acids are, how they are important to our bodies, and where we get them.

What exactly are amino acids?

Think about it, these amino acids are like the letters of the Sinhala alphabet. We form words by combining letters one by one, right? In the same way, amino acids also combine one by one to form different types of proteins . There are thousands of different proteins in our body, each of which has a specific job to do. Each protein has a unique amino acid sequence. This sequence is what gives the protein its different shapes and also determines the function it performs in the body.

What types of amino acids are there?

Our bodies need about 20 different types of amino acids to function properly. These 20 amino acids are what make up the proteins in our bodies.

However, of these 20 amino acids, there are some that our body can make, and there are also some that it cannot make.

Essential Amino Acids

These are the ones our bodies can't make on their own, so we There are 9 types of amino acids that you must obtain from food . They are:

• Histidine: This helps make a neurotransmitter called histamine, a chemical in the brain that is important for our immune system , digestion, sleep, and sexual function.
• Isoleucine: This is involved in our muscle metabolism and immune system. It also helps make hemoglobin and control energy.
• Leucine: Helps the body make proteins and growth hormones . It is also important for muscle growth, repair, wound healing, and blood sugar control.
• Lysine: Helps produce hormones and energy. It is also essential for calcium absorption and immune function.
• Methionine: Helps in tissue growth, metabolism, and detoxification. It also helps in the absorption of essential minerals like zinc and selenium .
• Phenylalanine: This is needed to make the brain's chemical messengers, such as dopamine , epinephrine, and norepinephrine . It is also important for making other amino acids.
• Threonine: This is very important for the proteins collagen and elastin . These proteins give our skin and connective tissues their structure. It also helps blood clot and stop bleeding. Threonine is also important for fat metabolism and the immune system.
• Tryptophan: This helps maintain the proper nitrogen balance in our body. It also helps in the production of the brain chemical serotonin . Serotonin controls our mood, appetite, and sleep.
• Valine: This is involved in muscle growth, tissue regeneration, and energy production.

Think of these 9 essential amino acids as vitamins that we cannot live without. If we don't get them from food, our bodies can suffer.

Nonessential Amino Acids

The other 11 amino acids can be made by our bodies. That's why they're called "non-essential" amino acids. However, even though they're "non-essential," they're still very important for the body to function. These are: Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamic acid, Glutamine , Glycine, Proline, Serine, and Tyrosine.

Conditional Amino Acids

Some non-essential amino acids become "essential" when we are sick or under great stress. That is, the body needs them more at such times, so it is important to get them from food. These are called "conditional" amino acids. Examples include arginine, cysteine, glutamine, tyrosine, glycine , ornithine, proline, and serine.

What is the structure of an amino acid?

Simply put, every amino acid is an organic chemical . That means they contain carbon-hydrogen bonds. Every amino acid has a basic structure. It has a central carbon atom, a primary amino group, a carboxylic acid group, a hydrogen atom, and a side chain group called an "R-group." This R-group is what makes each amino acid different from the next. The R-group determines the chemical nature of each amino acid, and also controls how it behaves with other amino acids and the environment.

Amino acids are joined together in a special way called peptide bonds . This is how proteins are formed. Then, the R-groups in each of these amino acids cause the protein to take on specific three-dimensional shapes. This shape determines what function a protein will help with.

What do amino acids do for our bodies? (Working part)

We now know that our bodies use amino acids to build proteins. The function of each protein is determined by the type of amino acid and the way they are joined together. Therefore, amino acids are involved in many important functions in our bodies. For example:

• Helps digestion.
• Helps to grow and repair body tissues. When you exercise and get tired, your muscles need these to repair themselves.
• Helps make hormones and brain chemical messengers (neurotransmitters).
• It acts as a source of energy.
• Helps maintain healthy skin, hair, and nails.
• Helps build muscle.
• Strengthens our immune system.
• Helps maintain a normal digestive system.

How many amino acids do we need per day?

There's no rule that says you have to eat foods that contain amino acids at every meal. But it's important to get a balanced amount of them throughout the day. The Recommended Daily Allowance (RDA) for essential amino acids per kilogram of body weight (roughly 2.2 pounds) is as follows:

• Histidine: 14 milligrams
• Isoleucine: 19 milligrams
• Leucine: 42 milligrams
• Lysine: 38 milligrams
• Methionine: 19 milligrams
• Phenylalanine: 33 milligrams
• Threonine: 20 milligrams
• Tryptophan: 5 milligrams
• Valine: 24 milligrams

These amounts are general recommendations. They may vary depending on your age, health, and activity level. Therefore, it is best to seek advice from a doctor or nutritionist.

What foods contain amino acids?

We can find essential amino acids in a variety of foods. The best sources of amino acids are found in animal proteins. For example, things like beef, chicken, fish, and eggs. Animal proteins are easily absorbed and used by our bodies.

• Complete Proteins: "Complete proteins" are foods that contain all 9 essential amino acids. Examples of these are beef, chicken, fish, eggs, dairy, soy , quinoa, and buckwheat .
• Incomplete Proteins: Foods that contain some essential amino acids but do not contain all 9 are called "incomplete proteins." Examples of these are nuts, seeds, beans, and some grains.

If you are a vegetarian or vegan, it is important to make sure you are getting all 9 essential amino acids. This means adding a variety of incomplete proteins to your diet throughout the day. This will allow you to get the amino acids that are missing from one food item from another.

Should I take amino acid supplements?

Generally, if we eat a healthy, balanced diet, we can get all the essential amino acids our bodies need. Some people take amino acid supplements to improve sleep, improve mood, and improve athletic performance.

However, these supplements are not approved (meaning they have not been proven safe and effective) by agencies like the US Food and Drug Administration ( FDA ). Therefore, you should definitely talk to your doctor before using any supplement, even amino acid supplements. He or she can tell you exactly whether you need it or not, and whether it is right for you.

So, what's the most important thing? (Take-Home Message)

Okay, so, from what we've talked about, these are the most important things you need to remember:

• Amino acids are the building blocks of proteins, like bricks to build a house.
• Our bodies need about 20 types of amino acids to function properly.
• 9 of them are essential , meaning we must get them from food. The other 11 are produced in the body.
• Amino acids are responsible for many important things, such as building and repairing tissues in our bodies, producing hormones, providing energy, and boosting immunity.
• It's important to eat a balanced diet. In particular, include complete proteins (such as meat, fish, eggs, dairy, soy) and incomplete proteins (such as nuts, beans).
• If you are unsure whether you are getting enough amino acids, or are considering supplementation, please talk to your doctor first.

So, I hope this information is useful to you. To stay healthy, it is very important to be careful about the food we eat!

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