Benefits of the essential amino and fatty acids we need to stay healthy. Amino and fatty acids are compounds playing critical roles in our bodies as well as helping us sustain and stay healthy. There are 22 amino acids, from which 9 are considered essential, 6 conditionally essential, and 7 non-essential. When it comes to fatty acids, only two are known to be essential for humans. These essential nutrients are vital and need to be supplied from a dietary source, in order for our bodies to function normally.
Non-essential – amino acids that can be synthesized in sufficient quantities in the body: alanine, aspartic acid, asparagine, glutamic acid, serine, selenocysteine, and pyrrolysine.
Just like amino and fatty acids, Vitamins and minerals are also part of the essential nutrients.
Essential amino acids
Essential – amino acids that cannot be synthesized in the body fast enough and need to be supplied through dietary sources.
Phenylalanin
Phenylalanin supports the function of the brain, by taking part of a phenylalanin-tyrosine conversion in the body. It also helps the management of proteins, enzymes, and other amino acids in the body. (?)
Valine
Used in the biosynthesis of proteins. Valine supports the maintenance of muscle coordination, emotional calm, and mental strength. It also promotes tissue repair and muscle growth. (?)
Threonine
By being a part of proteins such as elastine, collagen, and tooth enamel, Threonine helps the health of your skin and teeth. It is used in indigestion, intestinal disorders, anxiety, and depression mitigation. The amino acid Threonine is also benefiting the nervous system and fat metabolism, and more particularly preventing fat build up in the liver. (?)
Tryptophan
Tryptophan is a precursor of serotonin, and as such, helps the regulation of sleep, pain, mood, and appetite. (?)
Methionine
Methionine supports the maintenance of hair, nails, and skin. The amino acid is essential for the abortionist of zinc and selenium, as well as detoxifying and slowing cell aging. It is also involved in the prevention of fat buildup in the liver. (?)
Leucine
Leucine supports the regulation of blood sugar levels, repair and growth of bone tissue and muscle, and the production of hormone and would healing. It also plays part in the metabolic function as well as protein synthesis. (?)
Isoleucine
A necessity for blood sugar and energy levels regulation, Isoleucine is one of the essential amino acids helping would healing and detoxification. It also supports the immune system and several hormones. (?)
Lysine
Lysine is another amino acid playing part in protein synthesis and energy production, as well as regulating enzymes and hormones. The amino acid also supports bone strength and muscles growth, and it helps recovery after surgery or injury. (?)
Histidine
Histidine takes part in growth and tissue repair, nerve cells protection, and blood cell manufacture. It also vital for reproduction, digestion, immunity, and the protection of tissues against damage caused by radiation and heavy metals. (?)
Conditionally essential amino acids
Conditionally essential – amino acids that can be synthesized in the body, but can be limited under special circumstances, such as stress and illness.
Arginine
Arginine plays part in treating heart and circulatory diseases, combating fatigue, and stimulating the immune system. The amino acid is also an important for the urea cycle and detoxification, as well as relaxing blood vessels, treating angina, and boosting the production of nitric oxide. (?)
Cysteine
Important for protein synthesis, detoxification, and metabolic functions. Cysteine supports the maintenance of skin, hair, and nails. (?)
Glycine
Glycine helps the protection of cells, as well as providing energy boost and supporting muscle growth. It also benefits the bones, skin, and ligaments. (?)
Glutamine
Glutamine is an amino acid taking part in the maintenance of the immune system. It helps in muscle strength and growth, insulin secretion, intestinal health, and would healing. (?)
Proline
Proline is another amino acid benefiting bones, skin, joints and tendons, and connective tissue. It also takes part in the maintenance of heart muscles. (?)
Tyrosine
Tyrosine takes part in protein synthesis and is a precursor for the synthesis of catecholamines, thyroxine, and melanin. It also boosts focus and attention, and helps chemical communicators in the brain improve alertness. (?)
Sources of amino acids
Generally, some of the best sources of amino acids can be found in meat, poultry, and eggs. But there are plenty of food sources full of amino acids to choose from:
| Quinoa | Mushrooms | Whole grains | Peanuts |
| Fish | Soy | Black beans | Cottage Cheese |
| Pumpkin seeds | Lentils | Legumes | Poultry |
| Eggs | Dairy products | Wheat germ | Meat |
Fatty acids
Again, essential refers to the fact that the human body cannot synthesize the demanded fatty acids on its own, but instead, they need to be supplied from dietary sources. Conditionally essential acids on the other hand, can become essential under certain disease or developmental conditions.
Essential fatty acids
- Alpha-linolenic acid (ALA) – Omega 3
- Linoleic acid (LA) – Omega 6
Conditionally essential fatty acids
- Eicosapentaenoic acid (EPA) – Omega 3
- Docosahexaenoic acid (DHA) – Omega 3
- Gamma-linolenic acid (GLA) – Omega 6
Benefits and sources of fatty acids
- Omega 3 (?) supports the heart, immune system, lungs and blood vessels. It is also important for the eyes, sperm cells, and brain. Furthermore, the fatty acid is found to improve sleep, lower blood pressure, soothe skin, and boost memory.
Some sources of Omega 3 are fish and seafood, plant oils, seeds and nuts, and fortified foods. Examples are: salmon, tuna, herring, mackerel, sardines, chia seeds, walnuts, soybean oil, flaxseed oil, eggs, yogurt, milk, and soy beverages.
- Similar to Omega 3, Omega 6 acids are also good for the heart, cells, and body. This fatty acid participates in regulating cholesterol and supporting blood sugar. Furthermore, there are some claims that Omega 6 can help prevent or mitigate various diseases or similar conditions such as heart disease, diabetes, and multiple sclerosis – note, there is a lot of criticism and insufficient research about the effectiveness of Omega 6 (?) (?).
Omega 6 fatty acids are mainly sourced from vegetable oils. Some other sources are: eggs, nuts, poultry, whole grains, cereals, pumpkin and sesame seeds, and wheat.
