Amino acids

-are organic compounds composed of nitrogen, carbon, hydrogen and oxygen, along with a
variable side chain group.

-referred to as the building blocks of proteins

-are needed for vital processes like the building of proteins and synthesis of hormones and
neurotransmitters.

-are categorized as essential, conditionally essential or nonessential depending on several factors.

Essential Amino Acids

Out of 20 amino acids that are body needs, only nine amino acids are classified as essential:

 histidine

 isoleucine

 leucine

 lysine

 methionine

 phenylalanine

 threonine

 tryptophan

 valine

Unlike nonessential amino acids, essential amino acids can’t be made by your body and must be
obtained through your diet.

When you eat protein, it’s broken down into amino acids, which are then used to help your body
with various processes such as building muscle and regulating immune function.

The nine essential amino acids perform a number of important and varied jobs in your body:

1 Phenylalanine is a precursor for the neurotransmitters tyrosine, dopamine, epinephrine

and norepinephrine. Eating foods rich in phenylalanine will help prevent mood swings, help you
out of lethargy, sluggishness, feelings of low morale and anxiety.
 2 Valine is one of three branched-chain amino acids, meaning it has a chain branching off
to one side of its molecular structure. It helps stimulate muscle growth and regeneration and is
involved in energy production.

3 Threonine is a principal part of structural proteins such as collagen and elastin, which
are important components of the skin and connective tissue thus it helps in the formation of
bones, cartilages, hair, teeth and nails. It also aids in the production of antibodies to strengthen
the immune system.

4 Tryptophan is a sleep-inducing amino acid, important in the production of serotonin, a

neurotransmitter that regulates your appetite, prevents oversleeping and boosts your mood.

5 Methionine plays an important role in metabolism and detoxification. It serves as an

effective antioxidant and helps in body metabolism. It is also used to treat diseases of the liver by
minimizing the spread of the flue by inhibiting the virus’ further proliferation in the body.

6 Leucine is a branched-chain amino acid that is critical for protein synthesis and muscle
repair. It also helps regulate blood sugar levels, stimulates wound healing and produces growth
hormones.

7 Isoleucine is the last of the three branched-chain amino acids, isoleucine is involved in
muscle metabolism and is heavily concentrated in muscle tissue. It is also important for immune
function, hemoglobin production and energy regulation.

8 Lysine plays major roles in protein synthesis, hormone and enzyme production and
production of collagen and elastin. It plays a key role in the absorption of calcium bu reducing the
amount of calcium being excreted in the urine.

9 Histidine is used to produce histamine, a neurotransmitter that is vital to immune

response, digestion, sexual function and sleep-wake cycles. It is critical for developing and
maintaining healthy tissues, especially the myelin sheath, a protective barrier that surrounds
your nerve cells.

Foods that contain all nine essential amino acids are referred to as complete proteins.

Complete protein sources include:

• Meat

• Seafood

• Poultry

• Eggs
 • Dairy Products

Soy, quinoa and buckwheat are plant-based foods that contain all nine essential amino acids,
making them complete protein sources as well.