Amino acids are essential and nonessential. That is, a list of 20 for the human body, a table in the food as needed for pregnant women

Most of the skeletal tissues, muscles, organs are made up of essential and non-essential amino acids. They help to produce proteins needed by the body for growth, tissue repair, digestion of food, and many other biological processes.

What are amino acids?

Amino acids - are organic acids containing one or more amino groups. These structural elements are released during the hydrolysis of protein molecules. They occupy a central position in the nitrogen metabolism, as it is the end product.

In nature, they found about 300. In the human body contains 69 amino acids and their derivatives.

They are a crystalline structure properties having taste qualities: sweet as glycine, bitter as leucine. Under the influence of high temperatures acid melted, many of them are water-soluble. they come from the gut into the bloodstream, are carried to tissues, viscera, where proteins are synthesized, and participate in a variety of chemical reactions.

Definition and availability of amino acids in the blood is important for clinical practice, since on this basis can be judged on the functioning of the kidneys and liver. When toxicosis during pregnancy, impaired metabolism destructive renal functions, as well as cancer diseases, febrile conditions the number of amino acids in the blood increases.

The content of free amino acids in muscle tissue, brain, liver, significantly higher than in blood. This is due to the fact that the tissue cells actively concentrate the amino acids from the environment. Many amino acids are used in medicine. This protein hydrolysates, amino acid mixtures used in parenteral nutrition. Excess acid causes some toxic effects.

Types of amino acids: essential and nonessential

Amino acids, essential and nonessential, called "building the proteins of life."

Classified into three structural groups:

• Electrochemical, based on the acid-base properties.
• Structure is based on the structure of the radical side.
• Biological, based on the degree of amino acids are indispensable for the body.

All amino acids are divided into 2 groups: a part of the protein, and are not involved in its formation.

amino acids function in the body

Amino acids are essential and nonessential are necessary not only for the construction of protein molecules, they have other functions:

• Participate in the formation of other amino acids.
• Participate in the formation of hormones, neurotransmitters and neurotransmitter.
• Are part of the natural compounds: bile acids, coenzymes, antibiotics.
• Are sources of metabolites involved in metabolism.
• Support human mental activity.
• Restore tissue after damage.
• Regulate the operation of the central nervous system.
• Responsible for hormones.

Amino acids are involved in almost all the processes occurring in the body.

essential amino acids

Essential - is acids which can not be synthesized in the body. But they are the basis of many vital processes by which the work of the body depends.

A disadvantage of leading to the development of many diseases, including the nervous, immune and digestive systems. Group irreplaceable acid enters the body through food. They are contained in the products plant and animal origin.

histidine

Acid is partially replaceable, used for the production of histamine, which is essential for the immune response, digestion, sexual function, the rhythm of the sleep cycle.

Necessary for growth and tissue repair, it supports the production of nerve cells, which form a protective sheath around the nerve. Is a mediator of inflammation, it stimulates the secretion of hydrochloric acid. Acid in the form of the drug is prescribed for ulcers and other diseases of the gastrointestinal tract.

isoleucine

Acid having a branched chain, involved in muscle metabolism, concentrated primarily in muscular tissues. It helps produce hemoglobin and regulates energy, increases endurance.

leucine

The second amino acid with a branched chain, which is involved in protein synthesis, muscle recovery. It helps regulate blood sugar levels, promotes healing of bodies involved in the formulation of growth hormone.

Lysine

Synthesizes a protein involved in the creation of hormones, enzymes, transports fatty acids into the cells. It is part of the collagen. It is used in the body for calcium absorption, improving nitrogen balance. A positive effect on sexual function for women and men - improves erection and increases libido.

methionine

Promotes metabolism, detoxification, is necessary for tissue growth. It helps in the assimilation of zinc and selenium, is an integral part of the phospholipids. Acid promotes refining of fats and helps with toxemia during pregnancy, prevents fat deposits on surface of the liver and kidneys.

Acid, as a drug used for liver disease, various forms of fatty liver poisoning.

phenylalanine

It is a precursor of dopamine, adrenaline, noradrenaline. It plays an important role in the structure and function of proteins and enzymes, as well as in the manufacture of other amino acids. As a result of chemical reactions transformed into a tyrosine, improves memory, reduce appetite.

threonine

Is a major part structural proteins such as collagen and elastin. They are needed for the regeneration of the skin, connective tissue, ensuring its elasticity and firmness. It plays an important role in fat metabolism and immune function.

tryptophan

Vitamin is an integral part of purine nucleotides. Is necessary to maintain proper nitrogen balance, is a precursor to serotonin, which regulates appetite, sleep, mood. As a biological precursor of nicotinic acid has a therapeutic effect in pellagra (variety beriberi). It neutralizes the harmful effects of nicotine.

valine

The third amino acid with a branched chain. It helps to stimulate the growth and regeneration of the muscles involved in energy production.

Conditionally essential amino acids

Conditional amino acids are not necessary for the body. They can be synthesized independently, but in cases of illness, stress, heavy physical exertion, when the body of the young growth, they should additionally come from food.

These include:

• Arginine.
• Histidine.
• Tyrosine.
• Cysteine.
• Alanine.

nonessential amino acids

Amino acids that are capable of producing the human body coming from outside without further substances are interchangeable.

alanine

It helps to regulate blood sugar levels, involved in the construction of muscle mass.

He takes part in the creation of antibodies that help to stock up glycogen in the liver and muscles. The food is part of the protein.

arginine

L-arginine 32% nitrogen, accelerates insulin secretion, stimulates protein regeneration. Nitric oxide is essential for wound healing, because it increases the flow of blood and oxygen to the wound, helping formation of collagen, reduces inflammation.

While arginine is the only producer of nitric oxide, 40% arginine from the resulting cleaved intestine and the liver, which reduces its delivery for the production of nitric oxide. With a lack of acid in the body could be a risk of developing diabetes, the occurrence of erectile dysfunction.

asparagine

Acid, which is present in the immune system is involved in its metabolism.

Aspartic acid, also known as L-aspartate

Its role is to remove harmful substances from the body, such as ammonia. It is produced from other amino acids, so no need to get it from the food, where it is part of the protein. It is involved in the production of urea cycle, the construction of the proteins included in the nucleic acids and nucleotides.

Cysteine

Required for the synthesis of glutathione, a major cellular antioxidant that plays a key role in tissue repair and collagen synthesis. It promotes a positive nitrogen balance, minimizing muscle breakdown, repair muscle tissue, is involved in antioxidant activity. Lack of cysteine ​​affects zazhivlyaemost wounds.

Glutamic acid (glutamate)

It is a stimulating neurotransmitter in the brain, converting into glucose transports nitrogen in the body. It is used for a number of mental and neurological diseases because it binds ammonia action in the central nervous system.

glutamine

It acts as a fuel source for fibroblasts and epithelial cells necessary for wound healing. Produced by muscle, are consumed with gastrointestinal and renal cells. Is a source of energy for the intestinal, renal, neural cells, the main azotonositelem affects the acid-base balance.

Lack of amino acids in patients contributes to the rapid loss of muscle mass.

Glycine

Acid involved in the building of proteins, part of hemoglobin, nucleotides. Participates in the detoxification process - bind toxic compounds. Glycine receptors are found in many parts of the spinal cord and brain, help regulate nerve stimulation.

The lack of effect on the development of arthrosis, arthritis, increased excitability.

proline

Protein is the building block for the production of collagen, bone, cartilage. This acid supplements to improve bone health, cardiovascular and skin systems.

serine

Acid precursor tryptophan, stimulates the formation of the chemicals involved in the transmission of information between neurons. Involved in the metabolism of fats, synthesis of pyrimidines, purines, creatine is a component of phospholipids.

tyrosine

Controls norepinephrine and dopamine in the brain, it promotes the development of adrenaline. It is involved in the pigmentation of skin, hair growth, the operation of the iris. It is a thyroid hormone.

The optimal ratio of amino acids

Amino acids are essential and nonessential must be balanced in the body.

When one or another too much, the unpleasant symptoms may occur:

• gastrointestinal disorders, such as bloating;
• stomach ache;
• diarrhea;
• accumulation of uric acid that leads to inflammation in the joints;
• drop in blood pressure;
• renal work.

Human physiological need for amino acids is variable, depending on the activity of catabolic processes and protein anabolism.

The recommended daily intake of amino acids depends on the person, his activity, lifestyle. For example, athletes and active people, those who are ill or recovering from surgery, need more of them. In these cases, a balanced diet provides optimal doses of amino acids, helps to speed up healing, reduces muscle loss.

Providing essential amino acids and the body protein dependent on the quality and the power mode. The diets containing a sufficient amount of protein will always be an optimum ratio of amino acids. The diet should be varied to cover the body's need for amino acids.

Vegetable and animal protein: which one is better?

There are no good or bad protein, the body needs all kinds in sufficient quantities. Eating only protein found in animal products, the person will experience a shortage of the nutrients contained in the vegetable protein, and vice versa. Not only the ratio of proteins plays a role, it is important to more availability of good and bad fats, carbohydrates.

Products containing useful amino acids, but having a lot of animal fats are dangerous to health, especially for those who are watching their weight. The diet should be varied and cover all human needs for nutrients.

sources of amino acids

nonessential amino acids appear in the result of synthesis by chemical reactions. Essential for the most part present in foods such as meat, chicken, fish. From non-plant protein products of the best sources are legumes.

To restore the body after exercise, heavy physical labor, many use amino acid supplements.

Table of amino acids in food

List of products containing essential amino acids, in mg per 100 g of product:

products	Meti-Onin	Treo Nin	Phenyl alanine	Lei ching	GIST din	Lysine	Isola ching	valine	Trip-Tofan
Beef	529	597	788	1735	806	2010	1007	1158	229
Pork	345	655	580	1075	580	1240	708	830	190
chickens	570	960	890	1826	380	1697	827	900	332
Turkey	520	962	853	1820	437	1933	1030	1020	355
Cod	502	893	801	1299	455	1499	1499	902	220
Herring	352	899	698	1601	499	1798	899	999	248
pollack	352	899	700	1301	402	1800	900	1001	202
Milk	67	1209	140	279	85	320	150	220	52
Cottage cheese	260	450	490	920	310	630	540	690	200
Cheese	840	1200	1750	1600	1590	1860	1320	1550	810
Kefir	60	110	140	160	80	200	175	190	66
Buckwheat	250	499	545	676	290	635	525	580	175
rice	135	250	355	630	155	265	320	420	75
Oatmeal	145	355	500	785	200	425	450	570	165
beans	290	880	1125	1750	610	1580	1020	1110	255
Peas	165	940	1110	1206	390	9854	1300	999	260
soybean	562	1380	1620	2680	630	2080	1820	2080	500
bread, wheat	140	280	390	350	180	230	300	380	90
Rye	60	170	300	530	100	180	200	266	70
Pasta	120	—	480	700	130	140	360	122	130

Essential amino acids in the products always contained not one group, but several. food of animal origin is the richest once of many amino acids. Thus, to obtain a daily dose of amino acids can be eaten, or curd 500g beef meat 300g.

amino acid consumption rates

To determine the daily needs of amino acids necessary to know two parameters:

• how much protein you need person per day;
• the number of amino acids in each protein grams.

The amount of acid in 1 g of the protein:

Amino acid	Qty mg acid in 1 g of protein
tryptophan	10
Lysine	55
valine	50
leucine	70
Threonine and isoleucine	40
methionine	35
tyrosine	60

After multiplication of the protein fraction of the required amount of amino acids, can be found daily need for each substance. To determine the foodstuff should see a list of products containing amino acids in the table, which is located above.

The required amount of protein for humans:

the weight of a person	The amount of protein
40-60 kg	From 65 to 120 g
60-8- kg	From 75 to 130 g
80-100 kg	From 85 to 150 g
Over 100 kg	From 100 to 170 g

Norms of consumption of amino acids can vary among different groups of people. For athletes who need to cover the body's need for increased protein rate per day may be from 1.5 to 2.5 g per 1 kg of body weight.

For children

In children, increased basal metabolic rate by 1.5-2 times due to the high intensity of metabolic processes. The ratio of proteins, fats and carbohydrates should be at a younger age - 1: 1: 3, in the older age group - 1: 1: 4.

Over the years, the children increased the need for essential amino acids, tryptophan, histidine, lysine, respectively, increased consumption of meat, fish, egg products. Specific weight of the animal protein in primary school age should be 60-70%, in the period of school age - 65% of the total daily intake.

Norms of amino acids for children recommended by the WHO:

Amino acid	Quantity in mg
tryptophan	1,2
isoleucine	4,2
Lysine	4,8
threonine	2,8
phenylalanine	4,2
histidine	1,6
valine	4,3
methionine	3,4
leucine	6,7

For children with impaired endogenous synthesis requires tyrosine, cysteine, the lack of which leads to disturbances of the nervous system function, growth arrest.

For children under 6 years old need extra intake of arginine and histidine, because these acids are synthesized in the body begin only with this age. The growing body of 3 amino acid deficiency is most common: methionine, lysine and tryptophan.

adult

Since the body can not produce essential amino acids, they have to do with food. In nature, there are a lot of foods rich in these acids, which allows a person to meet their needs for them.

Recommended rates of essential amino acids according to the WHO recommendations:

Amino acid	Rate of consumption per 1 kg of body weight	signs of deficiency
histidine	10 mg	Anemia, impaired intellectual development in children
isoleucine	20 mg	Increased diuresis, weight loss
Lysine	38 mg	Hearing loss, nausea, headache, slow bone growth
methionine	15 mg	Cirrhosis of the liver, obesity, muscle wasting, anemia, bleeding.
phenylalanine	26 mg	Violations of adrenal function, thyroid, hypotension.
threonine	16 mg	Increased diuresis, weight loss
tryptophan	5 mg	Anemia, hair loss
valine	26 mg	Hypertension, a movement disorder
leucine	39 mg	Delay of physical development, growth

Amino acids, essential and nonessential, are needed in increased amounts in the following cases:

• active organism growth;
• intensive training mental and physical labor;
• illness, recovery;
• professional sports.

With existing congenital disorders associated with the assimilation of amino acids, a deviation in the gastrointestinal tract, the need for them may be reduced.

For pregnant

Proper nutrition of pregnant and lactating women is the basis of survival of the child and the formation of his high level of health in later life. Studies have shown that a lack of acids such as alanine, cysteine, phenylalanine, tyrosine and tryptophan can cause fetal maldevelopment, e.g., in a children's cleft spine.

Lack of L-arginine leads to preeclampsia in pregnant women.

Folic acid deficiency can lead to abnormal fetal development. The special role it plays in the first trimester, when the foundations of the future child.

Protein requirements for pregnant women can vary from 40 to 70 grams per day, depending on the body weight. Calculate the amount of protein can be based on normy- 2 g per 1 kg body weight. Preference is better to give a product having good digestibility. The body of a healthy person easily absorbs 90% of animal protein and only 70% of vegetable protein.

For normal physical development, improve efficiency, resistance to infection, the body needs a rational presence of protein in the diet. A need for protein depends largely on the qualitative composition of amino acids, non-essential, and, above all, essential.

Author: Anna Belyaeva

Registration of the article: Lozinski Oleg

Video of the amino acids

Classification of amino acids. Complete and defective proteins: