Essential Amino Acids and Its Role in Diet

Introduction:

Amino acids are the basic organic compounds that combine in nature to form protein molecules or proteins that are essential and pivotal to the metabolism and immunity of the body. Amino acids in nature are why proteins derive their distinctive characteristics and metabolic functions in the human body.

Protein plays an important role in the acid-base metabolism of the body and helps in sustaining fluid balance in the body. Increasing the intake of protein-rich foods in one's diet, as suggested by recent nutritional studies, is shown to support the essential bodily functions associated with proteins, including the transportation of oxygen, fats, key vitamins, ions, enzymes, and minerals. The additional functions of the amino acids in the blood include the facilitation of myriad chemical reactions in the bodies that occur as a natural result of enzymatic activity or process. Amino acids are responsible for primarily stimulating these enzymes to carry nutrients or important bio-molecules through blood, across the barriers of cell membranes, and even aid in the transportation of chemical signals from one part of the body to another (as in the case of the human central nervous system).

How Are Amino Acids Metabolized in the Body?

Amino acids are known to be the building blocks of protein in the body. Proteins play a vital role in maintaining the structural integrity of cells and supporting various functions in the body. Once formed from amino acids, they become essential for the protein cycle. During the last phase of food assimilation, proteins are consumed and broken down by digestive enzymes in the gastrointestinal tract. The remnants of proteins, namely amino acids and peptides, circulate in the blood and contribute to sustaining metabolism. Amino acids released again into blood circulation would be metabolized in the muscles and tissues to increase muscle strength and endurance. When it comes to cellular energy and repair, any muscle tissue that has been damaged either as a result of muscle or tissue injury, disease, or physical stress and activity can be usually repaired by the muscle synthesis that is a result of the amino acids in blood circulation. Hence adequate protein consumption through a daily diet can enhance muscle synthesis, promote cellular energy, and repair damaged tissues.

What Are the Essential Amino Acids Derived from Food?

Proteins are mainly involved in the manufacturing and production of hormones in the body. The antibodies or immunoglobulins that circulate in the blood and act as the first line of defense against bacterial, viral, or fungal infections as well are a result of the amino acids circulating in the blood. Of the 20 major amino acids in nature that are primarily needed, the human body can only synthesize 11 of these amino acids. The other nine are called essential amino acids that cannot be synthesized in the body and need to be derived dietarily. Hence the focus of current nutrition research is to educate Individuals to best obtain these essential amino acids needed for protein metabolism, that can be derived through the daily diet. The nine essential amino acids that should be taken through diet are:

• Histidine.

• Isoleucine.

• Leucine.

• Lysine.

• Methionine.

• Phenylalanine.

• Threonine.

• Tryptophan.

• Valine.

On the other hand, the 11 nonessential amino acids that are already synthesized or produced by the body, which need not be necessarily obtained through diet are as follows:

• Alanine.

• Asparagine.

• Aspartic acid.

• Cysteine.

• Glutamic acid.

• Glutamine.

• Glycine.

• Proline.

• Serine.

• Tyrosine.

What Is the Rationale Behind the Recommendation of BCCAs?

Out of these nine essential amino acids mentioned, the three important essential amino acids valine, leucine, and isoleucine possess branched molecular structures, which is the reason a combination of these three amino acids is called a BCCA's or branched-chain amino acid. Current nutrition research shows that for both muscle synthesis as well as for muscle building, the BCCAs hold the highest potency for giving the needed protein boost to the body's muscles. Research further indicates the positive effects of BCCAs on the body, especially when consumed through diet (rather than supplements that have their fair share of drawbacks) to reduce muscle damage, prevent easy muscle fatigue, and boost muscle endurance. For athletes and fitness enthusiasts, consumption of BCCAs can ensure their increased nutritional requirements for protein are met sufficiently by boosting and enhancing performance and muscle building.

It is also important to note that BCAA benefits obtained through diet or supplements usually need more scientific research and evidence comprehensively to be deemed fit their benefits. Currently, more research is being conducted to understand the role of these essential branched amino acids in managing liver cirrhosis (degeneration of liver cells due to fat deposition), urea cycle disorders, burn, trauma cases, infections, or sepsis (spread of infection throughout the body), and in managing certain cancers.

According to the recommendation made by, the Institute of Medicine (IOM) in the year 2005 globally, listed below are the amounts of essential amino acids provided by the IOM per kilogram (or around 2.2 pounds) of body weight of the individual.

• Histidine: 0.0004 ounces.

• Isoleucine: 0.0006 ounces.

• Leucine: 0.001 ounces.

• Lysine: 0.001 ounces.

• Methionine and Cysteine: 0.0006 ounces.

• Phenylalanine and Tyrosine: 0.001 ounces

• Threonine: 0.0007 ounces.

• Tryptophan: 0.0001 ounces.

• Valine: 0.0008 ounces.

However, it is important to note that one does not need to manage intake or balance the amounts specified of these essential amino acids. Instead, nutrition experts worldwide recommend that consumers ensure they consume an adequate amount of protein from their diet daily through healthy sources. Health experts suggest that some beneficial sources of plant and animal-based BCAAs for enhancing muscle synthesis and metabolism include,

• Lentils.

• Lima beans.

• Meat products.

• Legumes and green beans.

• Milk (specifically the whey in milk).

• Nuts (almonds, Brazil nuts, cashews).

• Soy protein.

• Brown rice.

• Chickpea.

Conclusion:

Essential amino acids are the pillars of protein metabolism in the body. However, to get the needed share of essential amino acids, or even BCCAs in particular, it is not always necessary to use protein supplements, protein shakes, or even protein powder. Rather including a comprehensive dietary plan that can incorporate more plant and animal proteins in the daily diet, as advised by the registered healthcare professional or nutritionist can ensure consumption of necessary proteins. This helps to provide the necessary nutrition for the body to perform its metabolic functions efficiently and helps to sustain long-term systemic health goals.