We explain what amino acids (essential and non-essential) exist, and their functions.
Amino acids make up one of the most important types of organic molecules in the human body . Without them, for example, it would not even be possible for the genes of any organism to be used to make the proteins necessary to keep any member of our species alive.
In this article you will find a table of the amino acids that are used to build proteins, and we will explain their properties and characteristics.
What is an amino acid?
An amino acid is a type of molecule that constitutes the basic unit with which, in many cases, proteins are built. They are, so to speak, the building blocks that can be combined to produce one of the most important macromolecules for the human body.
When the genes that our DNA contains are expressed, they ensure that their genetic information is reflected in the manufacture of one or another type of protein by joining amino acids, linking them together and folding the whole so that it adopts a characteristic shape.
Thus, amino acids are an essential element in the diet, although they are also available within our body . Specifically, essential amino acids are those that the human body cannot synthesize, and therefore must be acquired through the diet, while non-essential amino acids are produced naturally by the body.
Of course, it must be taken into account that not all types of amino acids are used to generate proteins; only about twenty of them, which are called protein or canonical amino acids. The rest can also be of great importance to the body, depending on the characteristics. For example, they can fulfill the function of neurotransmitters of neurons.
Amino acid table
Here you can see a table of amino acids, both essential and non-essential , with descriptions of their characteristics and properties. Virtually all of them are available in the market in the form of supplements.
Essential amino acids
These are the amino acids that we must obtain from what we eat.
1. Leucine
Leucine is a type of amino acid that stimulates the secretion of insulin and helps the body’s tissues to regenerate after suffering an injury. It is available in milk, peanuts, rice, beef, fish , almonds, and many other foods.
2. Tryptophan
Tryptophan is one of the best known amino acids, and is used to synthesize both melatonin and serotonin, two important neurotransmitters in the nervous system. Thus, its presence contributes to making us experience states of relaxation and sleep. It is found in foods such as chickpeas, dates, oats, eggs, milk, and other foods typical of a balanced diet.
3. Histidine
Histidine is an amino acid that is involved in digestion processes that take place mainly in the stomach.
4. Valine
Valine regulates the use and secretion of other amino acids, and is also a source of energy for the body’s muscles. It is present in many sweet fruits, such as bananas or red fruits.
5. Lysine
This is another essential amino acid that is involved in the maintenance of connective tissues of the skin in general. Above all, it contributes to the formation of collagen networks that run through the skin.
As for the sources from which we can extract it, incorporating a good proportion of legumes and nuts into our diet is usually enough to have good levels of lysine.
6. Phenylalanine
Phenylalanine has the function of regulating physiological processes such as the appearance of appetite and the sensation of pain. It is normally present in good amounts in foods rich in protein, such as meat or eggs.
7. Isoleucine
Isoleucine is essential to be able to create proteins that help the body to form and develop. We can find this amino acid in cheese, milk, chicken meat, eggs and soy protein.
8. Threonine
Threonine is another of the amino acids involved in the formation of collagen and in the proper functioning of the digestive processes. It is present in chicken, red meat, lentils, and certain types of cheese.
9. Methionine
Methionine allows you to burn stored fat. It is present in eggs, fish and cereals, among other foods.
10. Arginine
This is another of the elements of the amino acid table that is involved in the regeneration of damaged organic tissues and in healing. On the other hand, it stimulates the secretion of glucagon and insulin, and is a precursor of one of the most important neurotransmitters: GABA.
On the other hand, it is easy to get from the diet, because it is in practically all animal products, as well as in seeds.
non-essential amino acids
This list of types of amino acids shows those that are already synthesized by the human body.
1. Alanine
Alanine allows the generation of antibodies and muscle growth. It is important to face the challenges of everyday life.
2. Glycine
Glycine is one of the most important amino acids, because on the one hand it is a neurotransmitter used for communication between neurons, and also allows the existence of hemoglobin (red blood cells), because it is part of their cellular architecture.
3. Tyrosine
Tyrosine is a precursor of growth hormone and thyroxine, another hormone, in addition to other substances that act as important neurotransmitters such as serotonin or adrenaline .
4. Proline
Proline plays a very important role in the development of cartilage, so it is very important when it comes to the basic structure and function of body movement.
5. Cysteine
Cysteine is an antioxidant, and regulates various cell maintenance functions. Although it is a non-essential amino acid, certain population groups may have a deficit of it, and in these cases it is advisable to obtain it from foods such as chicken, eggs, cabbage or broccoli.
6. Glutamine
This amino acid is a precursor of glutamate and GABA , and is involved in regulation processes of digestion and the amount of sugar in the blood.
7. Asparagina
Asparagine participates in many processes linked to the nervous system, especially in the consolidation of memories by neural networks.
8. Serena
This amino acid allows myelin sheaths to develop well. These are myelin sheaths that cover the axons of neurons and make the nerve impulse go faster. In addition, it strengthens the immune system and contributes to muscle growth.
8. Aspartic acid
Aspartic acid has many functions. Among them, its involvement in the immune system stands out, and its involvement in states of excitement and alertness to react quickly to what happens in the environment.
10. Glutamic Acid
This is one of the most versatile types of amino acids, and although it affects many biological processes, the one that stands out the most is the reinforcing factor of the immune system.
Bibliographic references
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- Creighton, T.H. (1993). Proteins: structures and molecular properties. San Francisco: W. H. Freeman.
- Gutteridge, A.; Thornton, J.M. (2005). Understanding nature’s catalytic toolkit. Trends in Biochemical Sciences. 30 (11): 622 – 629.
- Kyte, J.; Doolittle, R.F. (2018). A simple method for displaying the hydropathic character of a protein. Journal of Molecular Biology 157 (1): 105-132.
- Leuchtenberger, W.; Huthmacher, K.; Drauz K. (2005). Biotechnological production of amino acids and derivatives: current status and prospects. Applied Microbiology and Biotechnology. 69 (1): pp. 1 – 8.
- Lourenço R., Camilo M.E. (2002). Taurine: a conditionally essential amino acid in humans? An overview in health and disease”. Nutricion Hospitalaria. 17 (6): pp. 262 – 270.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.