Foods rich in amino acids. Amino acids in food.

The main constituent of food is proteins. Their main purpose is to build cells and tissues necessary for growth, development and realization of vital functions of the body. Proteins are part of the immune bodies, hormones, enzymes.

Immune bodies (antibodies) are needed by the body to protect it from various diseases. Hormones take part in the metabolism. Enzymes are biological catalysts that accelerate tens and hundreds of thousands of times the biochemical reactions occurring in the body.

In the gastrointestinal tract, food proteins, under the influence of digestive juices containing enzymes, are gradually broken down to simpler compounds - albumin to peptones, and then to amino acids. The latter participate in the formation of new proteins, characteristic of the human body.

In tissues simultaneously with the processes of formation of new proteins, the old ones are destroyed, which are excreted from the body in the form of final products of metabolism: urea, ammonia, creathnin and other nitrogen-containing compounds. In healthy people with a rational diet, the amount of nitrogen supplied with food (as part of proteins) should be greater than the amount withdrawn (positive nitrogen balance). Nitrogen in the body is used to form protein, develop and grow tissues. With a negative balance of nitrogen and even with nitrogen equilibrium, the body begins to break up its own proteins, which gradually leads to exhaustion.

The nutritional value of proteins depends on their amino acid composition. Of the 20 amino acids contained in food proteins, 8 are indispensable. These are tryptophan, lysine, methionine, valine, threonine, leucine, isoleucine, phenylalanine.

Irreplaceable amino acids are involved in the synthesis of tissue proteins, affect the increase in body weight. In addition, each of them also performs its own specific functions. Lysine, tryptophan are necessary for growth. Lysine and histidine are associated with the function of hematopoiesis, leucine and isoleucine - thyroid gland, phenylalanine - thyroid and adrenal glands. Methionine has a significant effect on the metabolism of fats and phosphatides, it provides antitoxic liver function, plays an important role in the activity of the nervous system.

Proteins of animal origin are better absorbed by the body, because they contain all the amino acids necessary for the body. Vegetable proteins are less valuable. The composition of cereals, bread, vegetables and fruits include proteins with an incomplete set of essential amino acids. Some of them are kept in small quantities. The greatest number of high-grade proteins in soy, peas, beans, buckwheat, rye, rice, potatoes. The biological value of protein in the diet will increase significantly if the correct combination of various products of animal and vegetable origin. So, a lysine-rich milk protein, supplementing the amino acid composition of flour, poor lysine, increases the nutritional value and digestibility of bread.

Products of flour should also be combined with fish or meat, the proteins of which are rich in lysine and methionine. Equally justified is the preparation of dishes in which milk is combined with cereals. Protein value of eggs increases with its use with potatoes.

Each meal must contain a sufficient number of essential amino acids in the optimal ratio, otherwise the basic rule of amino acid utilization by the body is violated: for the normal flow of protein synthesis processes, essential amino acids must be supplied at optimal times, and also in optimal concentrations and proportions.

In diets most often found deficiency of three amino acids:  tryptophan, lysine and methionine. Therefore, assess the food products included in the diet, primarily in terms of the content of these essential amino acids.

Tryptophan.  The main sources of tryptophan - meat, fish, cottage cheese, cheese, eggs. In different parts of the meat carcass contains an unequal amount of tryptophan. For example, the fibers of connective tissue (shank, flank, neck) are almost devoid of it. The most valuable for the content of tryptophan are such parts of the carcass as the tenderloin, thin and thick edges, the flesh of the hindleg.

Important additional sources of tryptophan - products of plant origin: peas, beans and, especially, soy.

Lysine.  The main source of lysine is milk. 500-600 g of it covers the need for lysine by about 40-45% of the daily allowance. A lot of lysine in meat, fish, legumes, as well as in cottage cheese and cheese, in egg yolk (186 mg of lysine in one yolk).

Methionine. The need for methionine is satisfied to a large extent (by 40-45%) by proteins of milk and dairy products. Along with dairy products methionine sources are meat, fish, eggs, and from plant products - beans, buckwheat.

Of the three indicated essential amino acids, it is most difficult to provide the body with methionine.

An objective indicator of the optimal balance of a product or diet for methionine is the ratio of the ratio of methionine to tryptophan, taken as 1. The higher the ratio of the ratio of methionine: tryptophan in the product, the better it is to include such a product in the diet to improve the balance of its amino acid composition.

When synthesizing proteins for each type of body tissue requires a strictly specific set of amino acids. For example, in the tissue protein valine, arginine and tryptophan are contained in equal amounts (1: 1: 1), but if in the diet they are 1: 1: 0.5, the assimilation of all these amino acids is determined by the amino acid contained in minimum quantity. Therefore, a ratio of 1: 1: 0.5 will lead to protein loss. Some unassembled amino acids when accumulated in blood in elevated doses can have toxic effects. As you can see, the rational selection of proteins from different products, taking into account their complementarity, is very important when making the menu.

Table 2. The content of essential amino acids in animals and plant foods *

The main constituent of food is proteins. Their main purpose is to build cells and tissues necessary for growth, development and realization of vital functions of the body. Proteins are part of the immune bodies, hormones, enzymes.

Immune bodies (antibodies) are needed by the body to protect it from various diseases. Hormones take part in the metabolism. Enzymes are biological catalysts that accelerate tens and hundreds of thousands of times the biochemical reactions occurring in the body.

In the gastrointestinal tract, food proteins, under the influence of digestive juices containing enzymes, are gradually broken down to simpler compounds - albumin to peptones, and then to amino acids. The latter participate in the formation of new proteins, characteristic of the human body.

In tissues simultaneously with the processes of formation of new proteins, the old ones are destroyed, which are excreted from the body in the form of final products of metabolism: urea, ammonia, creathnin and other nitrogen-containing compounds. In healthy people with a rational diet, the amount of nitrogen supplied with food (as part of proteins) should be greater than the amount withdrawn (positive nitrogen balance). Nitrogen in the body is used to form protein, develop and grow tissues. With a negative balance of nitrogen and even with nitrogen equilibrium, the body begins to break up its own proteins, which gradually leads to exhaustion.

The nutritional value of proteins depends on their amino acid composition. Of the 20 amino acids contained in food proteins, 8 are indispensable. These are tryptophan, lysine, methionine, valine, threonine, leucine, isoleucine, phenylalanine.

Irreplaceable amino acids are involved in the synthesis of tissue proteins, affect the increase in body weight. In addition, each of them also performs its own specific functions. Lysine, tryptophan are necessary for growth. Lysine and histidine are associated with the function of hematopoiesis, leucine and isoleucine - thyroid gland, phenylalanine - thyroid and adrenal glands. Methionine has a significant effect on the metabolism of fats and phosphatides, it provides antitoxic liver function, plays an important role in the activity of the nervous system.

Proteins of animal origin are better absorbed by the body, because they contain all the amino acids necessary for the body. Vegetable proteins are less valuable. The composition of cereals, bread, vegetables and fruits include proteins with an incomplete set of essential amino acids. Some of them are kept in small quantities. The greatest number of high-grade proteins in soy, peas, beans, buckwheat, rye, rice, potatoes. The biological value of protein in the diet will increase significantly if the correct combination of various products of animal and vegetable origin. So, a lysine-rich milk protein, supplementing the amino acid composition of flour, poor lysine, increases the nutritional value and digestibility of bread.

Products of flour should also be combined with fish or meat, the proteins of which are rich in lysine and methionine. Equally justified is the preparation of dishes in which milk is combined with cereals. Protein value of eggs increases with its use with potatoes.

Each meal must contain a sufficient number of essential amino acids in the optimal ratio, otherwise the basic rule of amino acid utilization by the body is violated: for the normal flow of protein synthesis processes, essential amino acids must be supplied at optimal times, and also in optimal concentrations and proportions.

In diets most often found deficiency of three amino acids:  tryptophan, lysine and methionine. Therefore, assess the food products included in the diet, primarily in terms of the content of these essential amino acids.

Tryptophan.  The main sources of tryptophan - meat, fish, cottage cheese, cheese, eggs. In different parts of the meat carcass contains an unequal amount of tryptophan. For example, the fibers of connective tissue (shank, flank, neck) are almost devoid of it. The most valuable for the content of tryptophan are such parts of the carcass as the tenderloin, thin and thick edges, the flesh of the hindleg.

Important additional sources of tryptophan - products of plant origin: peas, beans and, especially, soy.

Lysine.  The main source of lysine is milk. 500-600 g of it covers the need for lysine by about 40-45% of the daily allowance. A lot of lysine in meat, fish, legumes, as well as in cottage cheese and cheese, in egg yolk (186 mg of lysine in one yolk).

Methionine. The need for methionine is satisfied to a large extent (by 40-45%) by proteins of milk and dairy products. Along with dairy products methionine sources are meat, fish, eggs, and from plant products - beans, buckwheat.

Of the three indicated essential amino acids, it is most difficult to provide the body with methionine.

An objective indicator of the optimal balance of a product or diet for methionine is the ratio of the ratio of methionine to tryptophan, taken as 1. The higher the ratio of the ratio of methionine: tryptophan in the product, the better it is to include such a product in the diet to improve the balance of its amino acid composition.

When synthesizing proteins for each type of body tissue requires a strictly specific set of amino acids. For example, in the tissue protein valine, arginine and tryptophan are contained in equal amounts (1: 1: 1), but if in the diet they are 1: 1: 0.5, the assimilation of all these amino acids is determined by the amino acid contained in minimum quantity. Therefore, a ratio of 1: 1: 0.5 will lead to protein loss. Some unassembled amino acids when accumulated in blood in elevated doses can have toxic effects. As you can see, the rational selection of proteins from different products, taking into account their complementarity, is very important when making the menu.

Table 2. The content of essential amino acids in animals and plant foods *

* The table is made according to the data of the book: Chemical composition of food products / Ed. Dr. med. MF Nesterin and Dr. Tech. Sciences of IM Skurikhin. - M .: Food. prom-st, 1979. - p. 3-147.

Amino acids are the main constituent of the protein needed to build new cells. The question of how much they are contained in food has long been of concern to mankind. In this regard, a lot of research has been carried out, as a result, it has been revealed which amino acids are contained in food. A table containing all the information on them is given below.

Our body contains about 60 amino acids. However, 20 of them are the most important.  They are responsible for protein synthesis. With proper nutrition, the body maintains a positive nitrogen balance. It is necessary for the construction of new cells, displays the products of life. With a neutral or negative balance, the body begins to deplete, due to the breakdown of its own proteins.

It is customary to separate two groups of amino acids.

1. Replaceable are part of the products and are produced by the body on their own.
2. Irreplaceable organism derives exclusively from food. 9 of the 20 important amino acids are irreplaceable. Their full list is contained in the table below.

Separately it is necessary to allocate arginine and histidine, developed by an organism of the adult person very slowly. And in children and the elderly they are not produced at all. Due to this they received a name - conditionally replaceable. They, as well as the irreplaceable, enter the body with food.

How amino acids are absorbed

All the amino acids contained in the products are interrelated. Lack of even one leads to health problems, various diseases appear. Amino acids are best digested with the right combination. For example, if there is the same amount of lysine, leucine and isoleucine in the food consumed, they will be fully assimilated. If some amino acid is less, even a little, then the assimilation will be wrong. For example, a set of products consumed for dinner includes valine, methionine and leucine in a ratio of 1: 0.5: 1. In this case, valine and leucine will only be assimilated by half, since the amount of methionine proved insufficient for complete assimilation. Surpluses of valine and leucine enter the bloodstream. Accumulating in the blood, amino acids can adversely affect human health.

What are the proteins

By its composition, proteins are divided into two groups:

1. The structure of high-grade proteins includes all amino acids. They are found in meat, fish, chicken and eggs, that is, in products derived from animals. In this regard, they are better absorbed.
2. Defective contain only a few of the required 20, and irreplaceable in them almost none. These are vegetable proteins. However, among them there are foods rich in high-grade proteins. These include soybeans, peas, buckwheat, beans, rice, potatoes.

With the right combination of animal and plant protein products, which can help you choose a specially designed table, you can get a diet rich in amino acids. Here, for example, bread combines flour in which there is little lysine and milk, rich in it. Thanks to the combination of the necessary proteins, the product was simultaneously rich in lysine and easily digestible.

Thus, it is clear that to obtain the optimal protein composition, it is necessary to combine enriched and depleted proteins. Milk is not without reason combined with different cereals. It enriches lysine-poor cereals. Eggs are better for eating with potatoes, it increases their nutritional value.

When compiling a daily diet, close attention is paid to those products that contain lysine, tryptophan and methionine. These essential amino acids are the least common in the daily diet. In connection with this, a table has been developed in which products containing essential amino acids are indicated.

Tryptophan is found in meat. The most rich beef in 100 grams contains 228 mg of tryptophan. Slightly less in pork and lamb. However, it is worth noting that in different parts of the carcass tryptophan is contained in different amounts. For example, in the neck, shin and groin carcass, it is almost not there. But in the tenderloin, the rear leg contains enough of it. In seafood it is kept in almost the same quantity as in meat. Cottage cheese, chicken eggs and cheese, too, can boast of its contents. In addition to animal proteins, it is also found in plant, in particular peas, beans, potatoes, especially soybeans.

Milk is the source of lysine. It is enough to drink a liter of milk to make up for the daily need for lysine. Due to its high content in milk, it is rich in all dairy products, especially cottage cheese and cheese. In 100 grams of curd contains 1450 mg of lysine, and in cheese 788 mg. But in butter and sour cream it is very small. In 100 grams of 20% sour cream contains 230 mg, and in butter only 70 mg. In addition to dairy products, lysine is found in meat, fish, cabbage, beetroot, potato, beans, peas, soy.

Milk is rich in methionine. In addition to milk, methionine is found in meat, fish and seafood, eggs, buckwheat, legumes, potatoes. A lot of it is contained in hard cheeses (865 mg / 100 grams), squid (521 mg / 100 grams) and beef (528 mg / 100 grams).

Amino acid content table

  Now you know what foods contain amino acids. Eat right.

In nature there are 20 amino acids, 8 of which are irreplaceable, i.e. The body does not synthesize itself. They can only come in during meals.

Representatives of amino acids

Glycine is a mediator common in the central nervous system, a substance that conducts a nerve impulse. Its influence is as follows:

• puts in order sleep;
• assimilates iron and calcium;
• substrate for the synthesis of serotonin - the hormone of happiness.

Functions of alanine:

• turns into glucose;
• component of some vitamins;
• produces antibodies.

Valine is one of the essential acids. Its action:

• is responsible for protein synthesis;
• is a part of myelin - a substance that protects the nerve from damage and an order of magnitude that accelerates the impulse;
• increases the amount of serotonin.

Leucine can not form independently in the body. He is responsible for:

• protein synthesis;
• the release of energy;
• lowering of sugar level.

Izoleucin comes to us only with food and takes part in:

• development of hemoglobin;
• regulation of sugar and cholesterol;
• tissue regeneration.

Proline is a component of almost all existing proteins, especially collagen is rich in them. The effects of proline action:

• lays glycogen in the liver, reducing the level of glucose;

• improves the pituitary gland;

• participates in the formation of norepinephrine and thyroid hormones.

Serine is required for:

• activation of enzymes that break down proteins;
• synthesis of glycine, cysteine, methionine, tryptophan;
• production of antibodies.

Threonine is part of almost all existing proteins and is an indispensable acid. Its meaning is:

• production of antibodies;
• formation of tooth enamel;
• the synthesis of elastin and collagen;
• the positive effect on the work of the gastrointestinal tract due to the splitting of fat.

Cysteine ​​is a sulfur-containing acid. Effects of its action:

• is a part of all digestive enzymes;
• is a part of keratin - a protein of nails and hair;
• strengthens the elasticity of blood vessels.

Methionine is not synthesized in the body, but comes from the outside. Its action includes:

• serves as a basis for the synthesis of mediators and certain hormones;
• coping with toxins;
• favors the functioning of the central nervous system.

Asparagine transfers the amine group to another functional site of the molecule, thereby:

• participates in nitrogen metabolism;
• serves as a raw material for the synthesis of aspartic acid;
• provides proper functioning of the nervous system.

The derivative of asparagine is aspartic acid. She is:

• participates in the formation of DNA and RNA;
• carries out decomposition and synthesis of carbohydrates;
• produces urea by adding ammonia.

Glutamine is the most abundant amino acid in our body, it is a part of muscle tissue, and also:

• transfers ammonia to the amino group, while retaining a deficient nitrogen;
• activates the digestive system;
• provides microcirculation of tissues.

Glutamic acid performs the following functions:

• mediator of stimulating action;
• synthesizes proline;
• controls the formation of carbohydrates.

Lysine enters only during nutrition. It is part of the muscle protein of collagen, due to which the vessels are strengthened. Also his influence is as follows:

• assimilates calcium;
• forms enzymes, antibodies, hormones;
• is an antidepressant.

Arginine accelerates the production of NO synthase, which is responsible for vasodilatation and tissue filling with oxygen, and also:

• participates in the production of enzymes and hormones;
• cleanses the liver of toxins;
• reduces the fat content.

Histidine is an indispensable acid. It serves as a component of the myelin sheaths of the brain, as well as:

• fights infections;
• improves the male sexual sphere;
• participates in the formation of blood cells.

Phenylalanine comes from the external environment. It is the source of melanin, insulin and tyrosine. Its effect on the body is manifested in:

• allocation of pancreatic juice;
• increased pain threshold (reduces pain);
• the synthesis of substances responsible for a sense of love.

From tyrosine formed mediators, melanin, noradrenaline and adrenaline. Tyrosine is necessary for the body, because he:

• helps calm;
• eliminates the excess of phenylalanine;
• adjusts the work of the blood-brain barrier, preventing the penetration of unnecessary substances into the brain.

Tryptophan is not formed independently, but is involved in the synthesis of the hormone of somatotropin.

Table of the content of amines of carboxylic acids in food

To fully exercise the functions, it is necessary to receive each of these acids into the body. Some of them are formed by themselves, but the irreplaceable ones come only with food. Rich in various amino acids products are reflected in the table.

Meat, fish, eggs, soy, nuts - record holders for the content of amines of carboxylic acids. There is no universal dish covering the need for all the necessary substances. Therefore, food should be varied.

In nature there are about 200 amino acids. 20 of them are contained in our food, 10 of them were found indispensable. Amino acids are necessary for the full functioning of our body. They are a part of many protein products, they are used as food supplements for sports nutrition, from them medicines are made, they are added to animal feed.

Products rich in amino acids:

General characteristics of amino acids Amino acids belong to the class of organic compounds, they are used by the body in the synthesis of hormones, vitamins, pigments and purine bases. Of the amino acids are proteins. Plants and most microorganisms are able to synthesize all the necessary amino acids for their life, unlike animals and humans. A number of amino acids our body is able to receive only from food.

The essential amino acids are: valine, leucine, isoleucine , threonine , lysine , methionine , phenylalanine , arginine , histidine , tryptophan.

The replaceable amino acids produced by our body are glycine, proline , alanine , cysteine , serine  , asparagine, aspartate, glutamine  , glutamate, tyrosine.

Although this classification of amino acids is very conventional. After all, histidine, arginine, for example, is synthesized in the human body, but not always in sufficient quantity. The replaceable amino acid tyrosine can become indispensable, in the case of lack of phenylalanine in the body.

The daily requirement for amino acids Depending on the type of amino acid, its daily requirement for the organism is determined. The total requirement of the organism in amino acids, fixed in dietary tables - from 0.5 to 2 grams per day.

The need for amino acids increases: • During the period of active growth of the body

   • During active professional sports activities

   • In the period of intense physical and mental stress

   • During illness and during recovery.

The need for amino acids decreases: With congenital disorders associated with the assimilation of amino acids. In this case, some protein substances can cause allergic reactions of the body, including the appearance of problems in the work of the gastrointestinal tract, pruritus   and nausea.

Assimilability of amino acids The speed and completeness of the assimilation of amino acids depends on the type of products containing them. The amino acids found in egg whites, low-fat cottage cheese, low-fat meat and fish are well absorbed by the body.

Quickly assimilated also amino acids with the right combination of products: milk is combined with buckwheat porridge  and white bread, all kinds of flour products with meat and cottage cheese.

Useful properties of amino acids, their effect on the body Each amino acid has an effect on the body. So methionine is especially important for improving fat metabolism in the body, it is used as prevention of atherosclerosis, with cirrhosis and fatty liver.

With certain neuropsychic diseases, glutamine, aminobutyric acids are used. Glutamic acid is also used in cooking as a flavoring. Cysteine ​​is indicated for ophthalmic diseases.

The three main amino acids - tryptophan, lysine and methionine, are especially necessary for our body. Tryptophan is used to accelerate the growth and development of the body, it also maintains a nitrogen balance in the body.

Lysine provides normal growth of the body, participates in the processes of blood formation.

The main sources of lysine and methionine are cottage cheese, beef, some types of fish (cod, pike perch, herring). Tryptophan is found in optimal amounts in byproducts, the aorta can be caused by an excess in the body of the amino acid histidine.

   • Methionine increases the risk of developing stroke   and heart attack.

Such problems can arise only if the body lacks vitamins B, A, E, C and selenium. If these useful substances are contained in the right amount, the excess of amino acids is quickly neutralized, due to the transformation of surpluses into useful substances for the organism.

Factors affecting the content of amino acids in the body Nutrition, as well as human health are the determining factors for the content of amino acids in the optimal ratio. Lack of certain enzymes, diabetes  , liver damage leads to uncontrolled content of amino acids in the body.

Amino acids for health, vitality and beauty

For the successful growth of muscle mass in bodybuilding, amino acid complexes consisting of leucine isoleucine and valine are often used.

To maintain vigor during training, athletes use methionine, glycine and arginine, or products containing them, as nutritional supplements.

For any person who leads an active healthy lifestyle, special foods are needed that contain a number of essential amino acids to maintain an excellent physical shape, a quick recovery, the burning of excess fats, or the build-up of muscle mass.