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NUTRITION

Benefits amino acids

Amino acids are the main components of protein molecules. The nutritional value of a protein is determined by the amount and quality of different amino acids in that protein. Thanks to the digestion of protein, the food is broken down into amino acids. Amino acids from the intestines enter the bloodstream and to organizations, where they are used to synthesize specific proteins for the body. It can be said that amino acids are the constituents of the body, they hold many important functions. Benefits amino acids include building up protein particles that help strengthen the immune system, increase muscle mass or anti-inflammatory …

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1. Types of amino acids

Scientists have studied and found many types of amino acids in proteins. Among them, 21 types of amino acids play the most important role in protecting human health. And of those 21 amino acids, the human body can synthesize 12 types, the remaining 9 types cannot be created by the body but must be absorbed from food. They are called essential amino acids, including isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine, histidine. It can be said that the addition of these nine amino acids plays an important role in a nutritious protein diet.

2. Health benefits of amino acids

2.1 Anti-inflammatory

Several studies suggest that amino acids including valine, leucine, and isoleucine can help fight inflammation. Unlike other amino acids, the body cannot make them. Therefore, you need to supplement them through diet.

2.2 Increase muscle mass

According to some studies, arginine amino acid has been shown to help increase muscle mass and improve blood flow to muscles. Meanwhile, the amino acid glutamine increases the ability to retain water in the muscle and enhances the growth of muscle tissue. Not only that, but essential amino acids like leucine, valine, and isoleucine are also often used to help promote muscle recovery, prevent aches, and fight fatigue. It is considered an essential supplement right after training. A large review suggests that supplementing with branched-chain amino acids can reduce muscle soreness and improve muscle function after intense exercise. In addition, another study conducted by Leeds Metropolitan University found that taking four grams of leucine daily strengthens men in a 12-week intense training program.

2.3 Create immune antibodies, against pathogens

Protein is a major component of white blood cells, which fight bacteria. It is also an essential ingredient for the formation of antibodies, helping to protect the body from external pathogens, reducing infections and diseases.

2.4 Participate in the metabolic activities of the body

Amino acids are part of enzymes and endocrine systems that protect the muscles, bones, blood system, and other cells in the body. Amino acids also carry oxygen throughout the body and contribute to muscle activity. This substance participates in the whole metabolic reaction of the body: glucose, protein, water, and mineral salts … When the body is deficient, it will cause loss of the body, causing the body to be weak, tired, weakened resistance, impaired memory, poor concentration …

2.5 Improve mood and sleep

Tryptophan is an essential amino acid that plays an important role in mood regulation and maintenance of mental health. It is used by the body to synthesize serotonin, a neurotransmitter thought to affect mood. An imbalance in this important neurotransmitter can also contribute to serious problems like depression, anxiety, and even seizures.
In addition to boosting mood, some evidence suggests that tryptophan can also help improve sleep quality and defeat insomnia. Because it helps increase serotonin levels, which are related to the sleep cycle. Unlike many sleeping pills, tryptophan is well tolerated with minimal side effects, making it an excellent natural remedy to help promote better sleep.

3. Essential amino acids

3.1 Isoleucine

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  • Play a vital role in the recovery process after exercise. It also helps regulate blood glucose levels, aids in hemoglobin formation, and blood clotting.
  • Food sources of isoleucine: Chicken, fish, almonds, cashews, eggs, liver, lentils, and beef.

3.2 Leucine

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  • It is the only amino acid capable of regulating muscle protein synthesis, reducing regression, and increasing the synthesis of muscle proteins.
  • Food sources of leucine: Soybean, lentils, egg yolks, almonds, fish, peanuts, and shrimp.

3.3 Lysine

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  • Is an important component of all proteins in the body. Lysine plays an important role in calcium absorption, muscle building, post-traumatic or surgical recovery; The synthesis of hormones, enzymes, and antibodies.
  •  Lysine is found in cheese, potatoes, milk, eggs, red meat, yeast products.

3.4 Methionine

  • Due to containing sulfur, it is necessary for the production of amino acids (such as cysteine ​​and taurine) and glutathione – a natural antioxidant that helps neutralize toxins in the liver. Is essential for creatine to provide energy for muscles to increase athletic performance in the short term, high-intensity exercise, support the normal operation of the heart and circulatory system. Methionine also helps the formation of collagen used to form the skin, nails, and connective tissue.
  • Meat, fish, fresh beans, eggs, lentils, onions, yogurt, nuts are methionine-containing foods.

3.5 Phenylalanine

  • An amino acid with analgesic and anti-depressant properties.
  • Phenylalanine is found in milk, almonds, butter, peanuts, and sesame seeds.

3.6 Threonine

  • Helps maintain proper protein balance in the body. Essential for making glycine and serine, two amino acids that are essential for the production of collagen and muscle tissue, helping keep connective and muscular tissues throughout the body healthy and elastic, including the heart. In addition, it helps support the production of antibodies, boosts immunity, and is helpful in treating certain types of depression.
  •  Food sources contain the most threonine: Meat, fish, eggs.

3.7 Tryptophan

  • Has two important functions, one is to convert the liver into niacin (vitamin B3), the other is to provide precursors of serotonin, a neurotransmitter that helps the body regulate sleep and mood, Reduce cravings, support weight loss for obese people.
  • Tryptophan-rich foods are bananas, peanuts, lotus seeds, rice, turkey meat, and pumpkin.

3.8 Valine

  • Helps prevent muscle breakdown by providing extra sugars for the muscles to produce energy during physical activity. Valine also helps eliminate toxic excess nitrogen from the liver which helps treat liver and gallbladder disease, as well as the damage caused by alcohol and drug addiction, helps treat or even reverses hepatic encephalopathy, or alcohol-related brain damage.
  • Food sources of valine: Milk, meat, cereals, mushrooms, soybeans, and peanuts.

3.9 Histidine

  • An important component of the myelin sheath of nerve cells, ensuring the transmission of information from the brain to various parts of the body. May be helpful for treating mental disorders.
  • Histidine-rich foods like meat and dairy products.

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