Food/Supplemental Antioxidants
Amino acids
What are amino acids?
Amno acids are the building blocks of protein. These organic compounds contain an amino group (-NH2 )
and a carboxyl group (-COOH). The above diagram shows its general structure,
whre R is the side chain functional group that distinguishes one amino acid from
another.
The body assembles proteins it needs from amino acids, using
information encoded in genes. Proteins are needed to build
muscle, make enzymes (catalyze chemical reactions) in, for example,. metabolism
and DNA replication and transcription). Structural proteins provide rigidity to
such as thefibrous proteins collagen and elastin for connective tissue
such as cartilage, and keratin in hair and nails.
There are 20 amino acids. Nine
of these ammino acids cannot be manufactured by the body are called essential
and must be eaten
Essential amino acids
"The Nine"
Histidine; Isoleucine - hemoglobin synthesis, blood sugar control,
energyLeucine - musclesLysine - 2nd highest amino in muscle protein, aids
immune, bone and cardiovascular function; precursor for the compound
carnitine (needed for fatty acid delivery to mitochondrial energy production
sites);Methionine - increases body's sulfur uptake, helps
absorption / bioavailability of selenium & zinc, and heavy metal detoxPhenylalanine; Threonine - precursor to thyroid hormones,
neurotransmitters (important for nervous health)Tryptophan - production of melatonin / serotonin,
niacin (B6)Valine - muscle growth, tissue repair
Best sources of the
essential amino acids in the non-animal foods.
Tofu and quinoa (considered complete proteins, containing high levels of
all 9 essential acids)
Legumes
Seeds, especially chia and hemp seeds
Nuts
Broccoli, spinach, artichokes, brussel sprouts, peas, corn
Spirulina
Essential amino acids in vegetable groups
(levels affected by soil quality, food storage and
food preparation)
Starchy vegetables - potatoes, taro root,
cornAll 9, but low lysine, sulfur-rich methionine
Legumes - beans, peas, lentilsAll 9, but low in methionine
Green "leafies" High in leucine (muscles), phenylalanine. threonine and tryptophan
(all 3 for nervous health)
Cruciferous vegetables -
cauliflower, broccoli, brussels spoutsHigher levels of amino acids, especially
isoleucine (blood sugar control, energy) and valine (muscles,
tissue repair)
Marrow vegetables - pumpkin,
squash, zucchiniRich in leucine, isoleucine, phenylalanine,
threonine, tryptophan
Stem vegetables - asparagus, celeryHigh tryptophan (nerves, mental health)
Allium vegetables - onions, garlicRich in methionine, tryptophan
Non-essential amino acids
Alanine
Arginine Asparagine
Aspartic acid
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine
