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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Out of the 20 amino acids that form proteins, nine are considered essential because it cannot be produced on its own. Amino acids are the building blocks of proteins, which play a fundamental role in various physiological processes within the human body. Let us know their role in sustaining the human body's well-being.
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It is important for maintaining the myelin sheath, a protective covering of nerve cells. It also produces histamine, a neurotransmitter involved in immune response and digestion. Poultry, fish, meat, dairy products, whole grains, and legumes are the main sources of this.
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Essential for energy regulation and muscle metabolism, it is involved in muscle protein synthesis and helps in the formation of haemoglobin. The major food sources are poultry, meat, fish, eggs, dairy products, lentils, chickpeas, and soy products.
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Leucine is a key regulator of muscle protein synthesis and plays a crucial role in muscle growth and repair. It also regulates blood sugar levels and supports wound healing. The main food sources are beans, lentils, and soy products.
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Tofu, quinoa, and beans are the major source of Lysine, a collagen-producing amino acid. It is vital for skin, bone, and connective tissue health. It also plays a role in the absorption of calcium and the formation of enzymes and hormones.
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Methionine is important for the synthesis of other amino acids, as well as for the production of various compounds like creatine and glutathione, which act as antioxidants. Nuts and seeds are a major producer of it.
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Nuts, seeds, tofu, and legumes are the major phenylalanine producers in the body. They are a precursor to various neurotransmitters, including dopamine and norepinephrine, which are involved in mood regulation and cognitive function.
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Threonine is necessary for the formation of proteins and collagen. It also plays a role in the immune system and helps maintain the balance of nitrogen in the body. Whole grains and legumes are the major producers of threonine.
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Tryptophan is a precursor to serotonin, a neurotransmitter that regulates mood and sleep. It is also used to produce melatonin, a hormone that regulates the sleep-wake cycle. Food sources like turkey, chicken, meat, and fish produce tryptophan in the body.
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Valine is important for muscle metabolism and tissue repair. These can be obtained by incorporating meat, fish, poultry, dairy products, and mushrooms into your meal. It works with leucine and isoleucine to support muscle growth and recovery.
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These 9 amino acids are essential components that are the foundation of optimal health and functioning. From repairing muscles to supporting the immune system, these play a major role. As the body cannot synthesize these essential amino acids, it is essential to obtain them through a well-balanced diet that includes protein-rich foods.
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