Nine Essential Amino Acids
A LIST OF THE 20 AMINO ACIDS, NINE OF WHICH ARE CONSIDERED ESSENTIAL
Amino acids are, at their most simple description, the building blocks of proteins – proteins are made up of amino acids, and they are responsible for some of the body’s most essential functions, ranging from digesting food through to building muscle and losing weight. Antibodies are proteins that are produced by the immune system. They play a pivotal role in detecting antigens, which are complex proteins recognized by the body as foreign and harmful. Viruses, bacteria, fungi and parasites as well as dangerous chemicals are all examples of antigens.
In some unfortunate instances, antibodies may also be produced against healthy tissues when the body erroneously recognizes them as foreign. This phenomenon is known as an autoimmune disorder. Antibodies are unique and made with a high degree of specificity to defend against each different antigen that the body encounters.
In contemplating hip replacement surgery, I decided to schedule an appointment with an orthopedic doctor who was recommended by a friend. Based on the x-rays it was determined that I have degenerative arthritis in my left hip. The doctor suggested that when the pain worsened, impacting my daily activities, to give him a call. I mentioned that I was a vegan and he quickly responded that “many surgeons will not operate on vegans because of the lack of protein sources.” He continued to say, “We surgeons equate vegans to smokers.” WHAT? Did I hear that correctly? Immediately I told him that I found his statement to be offensive. He then attempted to walk back his comment trying to explain that protein sources are crucial to the healing process. This I know, but there are so many plant-based sources of protein. Giving him the benefit of the doubt, I’m sure he knows this as well.
After the appointment I was motivated to research “proteins”, their definition, make-up, importance of, and food sources and consumption. Here’s what I discovered. The name “protein” comes from the Greek word proteose, meaning “primary” or “first place.”
Proteins are comprised of amino acids that join together to form long chains. You can think of a protein as a string of beads in which each bead is an amino acid.
There are 20 amino acids that help form the thousands of different protein sequences in our body. There are two types, essential and non-essential amino acids. Generally speaking, essential nutrients are any nutrients that the body cannot produce by itself, or at least not as much as we need. Non-essential nutrients are those that are made naturally in the body.
Proteins do most of their work in the cell and perform various jobs. I discovered that the body produces 13 amino acids, referred to as non-essential and the other 9, referred to as essential amino acids, are from food sources. My orthopedic doctor was referring to the fact that, since I don’t eat meat or consume dairy products (sources of essential amino acids), the healing process could be inhibited after surgery. So, I did a deep dive into those 9 essential amino acids to investigate what foods incorporate this important component of a protein chain. Certainly, I wanted to promote my healing should I decide on the surgery! Here’s what I discovered…
1. LEUCINE
Leucine is by far the highest percentage of whey protein. It’s also the fourth most concentrated amino acid found in muscle tissue. This important amino acid stimulates muscle growth. Leucine is also the amino acid responsible for activating an essential compound in cells called mTOR (mammalian target of rapamycin). This regulates several cellular processes for growth and also includes nutrient transport. This makes Leucine essential for not just muscle development but energy synthesis by muscle cells. Leucine is essential for endurance. Leucine also helps to regulate your levels of blood sugar by moderating insulin in the body during and after exercise.
Plant-based sources rich in this amino acid: soybeans, pumpkin, lentils, chickpeas, corn, rice, almonds, peas, oats, plant proteins
2. ISOLEUCINE
Isoleucine helps with endurance and assists in the repair and building of muscle. It’s an isolated form of leucine that helps the body produce hemoglobin. Hemoglobin carries iron in the blood and regulates blood sugar which is burned for energy in muscles. Isoleucine also mediates glucose uptake and its breakdown into energy within muscle cells.
Plant-based sources rich in this amino acid: soybeans, cashews, almonds, oats, lentils, brown rice, legumes, chia seeds.
3. LYSINE
Lysine is an essential amino acid responsible for muscle repair and growth. It also plays an important role in building a healthy immune system, increasing appetite and digestion. Lysine is also used to produce hormones, enzymes and antibodies. Lysine also helps with the absorption of other minerals in the body including calcium. Lysine also aids in the synthesis of collagen that is needed for the creation of connective tissue and bones.
Plant-based sources rich in this amino acid: soybeans, peas, potatoes, chia seeds, parsley, avocados, almonds, cashews, whey protein.
4. METHIONINE
Methionine is important for the growth of new blood vessels and muscle growth and a healthy heart. Methionine contains sulphur, which is essential for muscle and tissue health. Insufficient levels of sulphur can lead to tissue damage and difficulty healing. Methionine is important for muscle growth and the formation of creatine, which is needed for muscle energy. Methionine also helps dissolve fat within the body and its conversion to be used for energy.
Foods rich in this amino acid: beans, Brazil nuts, oats, wheat, figs, whole grain rice, beans, onions.
5. PHENYLALANINE
Phenylalanine is turned into the amino acid tyrosine within the body, which is needed to produce proteins and neurotransmitter chemicals such as epinephrine, L-dopa and norepinephrine. Phenylalanine can help with depression and lethargy. It is also important for pain control. It is also used to produce endorphins during exercise.
Foods rich in this amino acid: seaweed, pumpkin, beans, rice, peanuts, almonds, quinoa, avocado, figs, raisins, olives.
6. THREONINE
Threonine is used for the formation of cartilage, bones, hair, teeth and nails. It’s also important in the growth of skeletal muscles, the heart, liver and intestine. Threonine helps produce antibodies which support the immune system. Threonine is used to create glycine and serine which are necessary to produce elastin, collagen, and muscle tissue. Threonine helps to accelerate the healing of tissue damage for faster recovery.
Plant-based sources rich in this amino acid: watercress, pumpkin, avocados, hemp seeds, soybeans, almonds, figs, raisins, quinoa, coconut.
7. TRYPTOPHAN
Tryptophan is used to make serotonin and melatonin which are neurotransmitters which help lower stress and reduce depression. Tryptophan also has a relaxing effect on your body and aids with healthy sleeping patterns. Tryptophan is also used to make vitamin B-3 (niacin).
Plant-based sources rich in this amino acid: chocolate, chickpeas, almonds, sunflower seeds, bananas, peanuts.
8. VALINE
Valine works alongside leucine and isoleucine to repair tissues and promote muscle growth. Valine also helps with the supply of glucose to muscles for energy synthesis. This makes it essential for endurance during physical activity. Valine also helps with the delivery of nitrogen to all the organs of your body and is especially important for liver health. Valine is also important for your central nervous system and healthy mental function.
Plant-based sources rich in this amino acid: beans, broccoli, spinach, chia seeds, avocado, figs, blueberries, cranberries, apples, oranges, apricots.
9. HISTIDINE
Histidine is often described as both an essential and nonessential amino acid. The body can make this amino acid but generally needs to ingest the amino acid also and it is essential for children. Histidine is used to develop the myelin sheath that coats nerve cells to protect them. It is also used to create the neurotransmitter histamine, a compound which is released by cells in response to injury and in allergic and inflammatory reaction. It also helps with the production of red and white blood cells which are needed for overall health and immunity.
Plant-based sources rich in this amino acid: soybeans, chia seeds, buckwheat, potatoes.
On my next visit to the orthopedic doctor, I plan to share this information and perhaps enlighten him on the multiple food sources that contribute to the “healing process”. Or not….