Nowadays, the world is becoming more aware and concerned about health needs. Millions of diets, diet patterns, and lifestyles, and there are new terms coined now and then.
With each passing day, humans witness something new and its innovation coming to the rescue and being the guiding light for a healthy life[1].
The trend shows a practice of monitoring the daily intake of fibers, carbs, fats, proteins, etc.
But in all the hassle, we miss out on the basic “building blocks” of our much-needed proteins. It is undoubtedly true that we are ignorant about amino acids.
We completely forget about something that makes up 20% of our body. Most people are unaware of the roles and benefits of amino acids.
Through this article, we will try to throw some light upon amino acids and gain basic knowledge about them.
10 Benefits Of Amino Acids
Protein Synthesis
The most basic known function and benefit of amino acids is considered to be the making[2] of proteins.
When molecules of amino acids combine forming a peptide linkage, it gives rise to the basic structure of proteins.
This function is very important as the body needs[3] proteins for cell growth, repair, gains, brain, and metabolism.
The rest of the benefits of amino acids are related to this benefit. Cognitive support, insulin management, and a lot more are taken care of by the proteins.
Weight management
Amino acids help in giving the perfect balance to the body. It may[4] prove helpful for those who are looking to reduce weight.
As it helps with efficient fat metabolism and helps to build muscles, it may give a leaner look and cut the extra fats.
Foods high in amino acids could improve stamina and performance, which is great for athleticism. This might help in increasing the exercise duration which will add up to the weight loss journey.
Phenylalanine can even reduce hunger and cravings making the person feel fuller. The three branched-chain amino acids( Leucine, Isoleucine, and Valine) are also contributory factors.
Cognitive function
Brain function and learning ability matter a great deal. The good[5] news is that studies have depicted the potential role of amino acids in improving memory.
Adequate amounts of essential amino acids helped in improving the retaining power and performance.
Few amino acids like arginine and tryptophan can synthesize neurotransmitters. Fresh thoughts, a relaxed mind, and improved instantaneous response along with creative thinking might be a benefit of amino acids.
More about Cognitive Function here[6].
Might Help In Diabetes Control And Treatment
Amino acids are said to support the management[7] of diabetes. They may control blood sugar levels and this might help the people suffering from type 2 diabetes.
Alanine is known to reduce blood sugar levels and help with reducing glucose levels.
Skin benefits
Scorching heat, pollution, aging, tobacco, and many other factors cause harm to the skin. It has been[8] a concern for ages.
Amino acids might help to prevent the damage and also rejuvenate the skin.
Glycine and leucine can help with treating fine lines and wrinkles, arginine can repair the damage, methionine acts as a barrier to free radical damage, and histidine is an antioxidant that replenishes the skin.
The skin may get an overall smooth, glowing, and moisturized look.
Hormone Secretion
Studies have shown that amino acids can play a big role to play in hormone secretion and balance. The branch[9] chain amino acids are the major ones for doing so.
Thyroxine, epinephrine, and norepinephrine[10] are produced with the help of amino acids. They may also boost the secretion of growth hormones.
Better Sleep
Both the quality and quantity of hours of sleep matter a great[11] deal. Amino acids might help with that.
Glycine is known to improve the quality of sleep. The amino acid tryptophan converts into melatonin and serotonin.
They help in relaxing the mood. Serotonin has a calming effect which may induce sleep.
Immunity Booster
Amino acids have been linked to improved[12] immunity and an efficient immune system.
Branched-chain amino acids may improve recovery after the surgical process. They may also protect against infections.
Few of these immunity-boosting amino acids are
- Glutamine[13]
- Arginine
- Glutamate
- Methionine
- Threonine
- Cysteine
Amino acids also take care of gut lining and cell repair. They also are helpful in the formation of red and white blood cells.
Improved Digestion
Amino acids are great for the gut. They are nutritious and easy to digest. When amino acids move to the small intestine, enzymes are[14] released by the pancreas and the acidity of food is reduced.
It is readily absorbed in the bloodstream. They also act as fuel for the small intestine. It may also improve enzyme efficiency.
It also helps in breaking down food and eased up digestion. More about the small intestine here[15].
Increased Calcium Absorption
Amino acids can boost the amount of calcium being absorbed. Specifically, L- lysine increases the absorption.
Hence it is beneficial for the bones and teeth. Additionally, calcium is needed[16] for other functions like muscle movements and message transmission.
So there is a chance that amino acids can improve these functions as well.
What Are Amino Acids?
To break it down into simple terms, amino acids are the basic units that combine on a larger scale to form proteins. They are linked by peptide bonds.
They have a carboxyl (COOH) and amino group (NH2) attached to the same carbon atom. In addition to this, they have a distinguished side chain which is denoted by R.
This is generally a carbon chain. It is very important from a biochemical aspect. Proteins are required for the growth and functioning of humans.
Its synthesis has a key role in amino acids. The body needs 20 amino acids in total. They all have a similar basic structure with a distinct side chain.
Conclusion
To conclude, it is a pretty obvious analogy that amino acids are an essential factor for a healthy human body since they help in the making of protein.
After the review of all 20 amino acids and their importance in the human body. Phenylalanine gives color to skin and eyes while determining the hunger levels whereas Leucine helps in the maintenance of muscle tissues also regulating insulin levels.
Isoleucine increases glucose in consumption while Valine provides energy while fasting.
With a few of these references to whatever we have read before we can make the judgment that all types of amino acids play a certain important role in the human body.
Besides keeping it healthy and to note that all these amino acids come from food products like red meat, pork, nuts, whole soy products or dairy products and many more that come under the category of complete proteins which makes them source for building blocks of the human body.
It is a must to know that 20 percent of the human body is filled up with amino acids and the presence of these acids is very vital for a person to have a healthy lifestyle.
Therefore, a person should consider and never miss out on maintaining amino acids in their body.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Michael J. Lopez, Shamim S. Mohiuddin. Biochemistry, Essential Amino Acids. StatPearls Publishing; 2022 Jan. 2022 Mar 18. Available from: https://pubmed.ncbi.nlm.nih.gov/32496725/.
- Stefan H. M. Gorissen, Julie J. R. Crombag,1 Joan M. G. Senden, et al. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018; 50(12): 1685–1695. Published online 2018 Aug 30. doi: 10.1007/s00726-018-2640-5.
- Mark Messina. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016 Dec; 8(12): 754. Published online 2016 Nov 24. doi: 10.3390/nu8120754.
- Jayshil J Patel, Keith R Miller, Cameron Rosenthal, Martin D Rosenthal. When Is It Appropriate to Use Arginine in Critical Illness? Nutr Clin Pract. 2016 Aug;31(4):438-44. doi: 10.1177/0884533616652576. Epub 2016 Jun 1. Available from: https://pubmed.ncbi.nlm.nih.gov/27252277/.
- Hiroyuki Suzuki,* Daichi Yamashiro, Susumu Ogawa, et al. Intake of Seven Essential Amino Acids Improves Cognitive Function and Psychological and Social Function in Middle-Aged and Older Adults: A Double-Blind, Randomized, Placebo-Controlled Trial. Front Nutr. 2020; 7: 586166. Published online 2020 Nov 25. doi: 10.3389/fnut.2020.586166.
- Institute of Medicine (US) Committee on Military Nutrition Research. Washington (DC): National Academies Press (US); 1999. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. Available from: https://www.ncbi.nlm.nih.gov/books/NBK224629/#:~:text=Amino%20acids%20such%20as%20tryptophan,et%20al.%2C%201994).
- Carani Venkataraman Anuradha. Aminoacid support in the prevention of diabetes and diabetic complications. Curr Protein Pept Sci. 2009 Feb;10(1):8-17. doi: 10.2174/138920309787315194. Available from: https://pubmed.ncbi.nlm.nih.gov/19275668/.
- F Solano. Metabolism and Functions of Amino Acids in the Skin. Adv Exp Med Biol. 2020;1265:187-199. doi: 10.1007/978-3-030-45328-2_11. Available from: https://pubmed.ncbi.nlm.nih.gov/32761577/.
- https://pubmed.ncbi.nlm.nih.gov/12093449/.
- Matthew D. Smith; Christopher V. Maani. Norepinephrine. Last Update: May 15, 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537259/.
- Ki-Bae Hong, Yooheon Park, and Hyung Joo Suh. Two combined amino acids promote sleep activity in caffeine-induced sleepless model systems. Nutr Res Pract. 2018 Jun; 12(3): 208–214. Published online 2018 Apr 10. doi: 10.4162/nrp.2018.12.3.208.
- Peng Li, Yu-Long Yin, Defa Li, Sung Woo Kim, Guoyao Wu. Amino acids and immune function. Br J Nutr. 2007 Aug;98(2):237-52. doi: 10.1017/S000711450769936X. Epub 2007 Apr 3. Available from: https://pubmed.ncbi.nlm.nih.gov/17403271/.
- Vinicius Cruzat,* Marcelo Macedo Rogero, Kevin Noel Keane, Rui Curi, and Philip Newsholme. Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients. 2018 Nov; 10(11): 1564. Published online 2018 Oct 23. doi: 10.3390/nu10111564.
- Zhongyue Yang and Shengfa F. Liao*. Physiological Effects of Dietary Amino Acids on Gut Health and Functions of Swine. Front Vet Sci. 2019; 6: 169. Published online 2019 Jun 11. doi: 10.3389/fvets.2019.00169. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6579841/.
- Harris R. Lieberman. Institute of Medicine (US) Committee on Military Nutrition Research.
Washington (DC): National Academies Press (US); 1999. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. Available from: https://www.ncbi.nlm.nih.gov/books/NBK224629/#:~:text=Amino%20acids%20such%20as%20tryptophan,et%20al.https://pubmed.ncbi.nlm.nih.gov/18670730/%2C%201994). - Jessica D. Bihuniaka,b,* and Karl L. Insogna. The effects of dietary protein and amino acids on skeletal metabolism. Mol Cell Endocrinol. 2015 Jul 15; 410: 78–86. Published online 2015 Apr 2. doi: 10.1016/j.mce.2015.03.024.
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Louise Rodriguez is a full-time health and fitness writer. She considers herself a gym rat and takes pride in showing her biceps. She dedicates most of her time to her health. With the time left, she spreads information regarding health and fitness among the masses. Harry Potter is her first love.