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Non-Essential vs. Essential Amino Acids + Benefits for Weight Loss, Muscle Gain and Even Mood

AHA Publisher — Mon, 22 Aug 2022 07:00:22 +0000

Rachael Link, MS, RD via Dr. Axe – Protein is incredibly important when it comes to your health. It makes up the structure of your bones, muscles and skin, and it is used to build tissues and synthesize hormones, enzymes and neurotransmitters. Amino acids are the building blocks of protein, which is why getting enough essential amino acids in your diet is critical to maintaining optimal health and preventing protein deficiency. What are amino acids, and how can you be sure you get the right mix to keep your body healthy? Here’s what you need to know. What Are Amino Acids? The official amino acids definition includes any organic compound that contains both a carboxyl and amino group. To put it simply, they are considered the building blocks of proteins. For example, they make up a large portion of your muscles and tissues, and protein foodslike meat, fish, poultry and eggs are composed of many different types of amino acids. How many amino acids are there, and what is the role of amino acids? There are 20 amino acids in total, each of which plays a very specific role in the body and is distinguished by its respective amino acid side chains. These amino acids are involved in almost every biological process and aid in: wound healing hormone production immune function muscle growth energy production and more Your body needs all amino acids to function and thrive. Some can be produced in the body while others need to be obtained from food. Getting enough through either dietary sources or supplementation can help enhance weight loss, preserve muscle mass, improve exercise performance, boost mood and promote better sleep. Amino acids have an interesting and long history. Asparagine was the first amino acid to be discovered when it was isolated from asparagus nutrition by French chemists Louis Nicolas Vauquelin and Pierre Jean Robiquet in 1806. Glycine, leucine and cysteine were soon found in subsequent years, and threonine, the last one to be discovered, was found in 1935 by William Cumming Rose, the same biochemist who also determined which are essential and how much the body needs to function and thrive. In 1902, scientists Emil Fischer and Franz Hofmeister were the first to propose that proteins are composed of individual amino acids, hypothesizing that bonds are formed between the amino group of one amino acid and the carboxyl group of another, creating the amino acids structure known as a protein peptide. In recent years, research has continued to unearth new ways that amino acids impact the body as well as a long list of potential benefits associated with supplementation, proving just how important these compounds can be to health. Essential Amino Acids vs. Non-Essential Amino Acids The 20 amino acids that your body needs can be further divided into two distinct categories: essential amino acids and non-essential amino acids. Essential amino acids cannot be synthesized by the body, That means you must get them from food sources to help meet your needs. How many essential amino acids are there? There are nine essential amino acids that you must obtain through the diet, including: Lysine: Lysine is necessary for growth and tissue repair as well as the production of several hormones, proteins and enzymes. Leucine: This essential amino acid is involved in protein synthesis, wound healing, blood sugar control and metabolism. Isoleucine: Research shows that isoleucine aids in detoxification, immune function and hormone excretion. Tryptophan: Tryptophan is one of the most well-known amino acids that increases levels of serotonin, a neurotransmitter that regulates mood, pain, appetite and sleep. Phenylalanine: This amino acid helps produce other amino acids as well as neurotransmitters like dopamine and norepinephrine. Threonine: Research indicates that threonine forms the foundation of connective tissues like collagen and elastin. Valine: Valine supports brain function, muscle coordination and calmness. Histidine: This amino acid maintains the health of myelin sheaths in the human body, which protects nerve cells against damage. Methionine: Research suggests methionine keeps skin elastic and helps strengthen the hair and nails. Getting a good variety of amino acids in your diet is crucial to maintaining overall health. A deficiency in any of these key essential amino acids can cause serious side effects that affect nearly every aspect of health, including immune function, muscle mass, appetite and more. In contrast, non-essential amino acids can be produced by your body, meaning it’s not as crucial to get them through the foods that you eat. There are a total of 11 amino acids that make the non-essential amino acids list, including: Arginine: Arginine stimulates immune function, fights fatigue and optimizes heart health. Alanine: Research suggests that alanine aids in metabolism and provides energy for muscles, brain and central nervous system. Cysteine: Cysteine is the main type of protein found in hair, skin and nails, and it is crucial for collagen production and skin health. Glutamate: This non-essential amino acid acts as a neurotransmitter in the central nervous system. Aspartate: Aspartate helps produce several other amino acids, including asparagine, arginine and lysine. Glycine: Glycine functions as a neurotransmitter to support brain health. Proline: Proline is found in collagen, which helps promote joint health, metabolism and skin elasticity. Serine: Serine is necessary for fat metabolism, immune function and muscle growth. Tyrosine: Tyrosine helps synthesize thyroid hormones, melanin and epinephrine. Glutamine: Studies indicate that glutamine supports many metabolic processes and provides energy for the cells in the body. Asparagine: Asparagine acts as a diuretic, and it optimizes brain and nerve cell function. Some of the compounds on the amino acid list are also considered “conditionally essential.” That means they are usually not required by the body but may become essential under certain conditions, such as extreme illness or stress. Amino acids can also be classified into other groups based on their structures and side chains, including: polar amino acids aromatic amino acids hydrophobic amino acids ketogenic amino acids basic amino acids acidic amino acids Health Benefits 1. Enhance Weight Loss Amino acids benefit weight loss by enhancing fat loss and preserving lean body mass. Supplementing with branched-chain essential amino acids, in particular, has been shown to be especially effective when it comes to weight loss. Impressively enough, a study published in the Journal of the International Society of Sports Nutrition showed that consuming a supplement with branched-chain amino acids (BCAAs) while following an eight-week resistance training program led to significant increases in lean body mass and strength gains, plus greater decreases in percent body fat than consuming a whey protein supplement or sports drink. However, other research has turned up mixed results, indicating a need for additional studies in the future. 2. Preserve Muscle Mass As the primary building blocks of muscle tissue, amino acids are absolutely essential to muscle maintenance and muscle growth. Plus, some studies have found that supplementing with essential amino acids can help prevent muscle loss, which is a common side effect that occurs with both aging and weight loss. For instance, a 2010 study published in the journal Clinical Nutrition found that supplementation with essential amino acids helped improve muscle function for older adults on bed rest. Similarly, a study out of South Carolina found that supplementing with essential amino acids was effective at preserving lean body mass while promoting fat loss in athletes. 3. Improve Exercise Performance Whether you’re a casual gym-goer or a competitive athlete, essential amino acids are definitely necessary if you’re looking to bring your workout to the next level. In fact, essential amino acids like leucine, valine and isoleucine are commonly used to help promote muscle recovery, prevent soreness and fight fatigue as part of a healthy, post-workout meal. One large review of eight studies found that supplementation with BCAAs was able toreduce muscle soreness and improve muscle function following intense workouts. Another study conducted by Leeds Metropolitan University found that taking four grams of leucinedaily helped enhance strength in men during a 12-week resistance training program. Additionally, a 2020 study published in Clinical Nutrition concluded that 15 grams of essential amino acid supplementation was metabolically safe for healthy older adults with moderate protein intake and did not decrease insulin sensitivity when used in combination with aerobic exercise. 4. Boost Mood Tryptophan is an essential amino acid that plays a key role in regulating mood and maintaining mental health. It’s used by the body to synthesize serotonin, a neurotransmitter that is believed to influence mood. Research indicates that an imbalance in this important neurotransmitter can also contribute to serious problems like depression, obsessive compulsive disorder, anxiety, post-traumatic stress disorder and even epilepsy. A 2015 study published in the British Journal of Nutrition reported that chronic treatment with tryptophan had beneficial effects on both cognitive and emotional function while also enhancing feelings of happiness. Meanwhile, other research has also found that tryptophan can help treat symptoms of depression and help alleviate anxiety. 5. Promote Better Sleep In addition to its powerful mood-boosting effects, some evidence suggests that tryptophan may also help enhance sleep quality and treat insomnia as well. This is because it helps increase levels of serotonin, which is involved in the sleep cycle. A large review published in the journal Evidence-Based Complementary and Alternative Medicine noted that there is evidence to support a sleep-moderating effect of tryptophan, although research is still mixed. Unlike many over-the-counter sleep medications, tryptophan is also well-tolerated and associated with minimal side effects, making it a great natural remedy to help promote better sleep. 6. Boost Skin Health The skin is made up of fibrous proteins, including keratins, collagen and elastin. Because amino acids are the building blocks of these proteins, they play a role in skin health and appearance. Research published in Advances in Experimental Medicine and Biology indicates that amino acids are important nutrients required for wound healing promotion, repair of the damaged skin, protection against sunlight damage, maintenance of a healthy skin microbiome, acid-base balance and water retention in cellular layers. Food Sources The best way to ensure you meet your needs for all nine essential amino acids is to include a wide array of essential amino acids foods in your diet. Common proteins like meat, fish, poultry, eggs and dairy products are some of the top essential amino acids sources and typically considered complete proteins. This means they contain all of the essential amino acids. For vegetarians, quinoa, buckwheat, and fermented soy foods like tempeh or natto are also considered complete proteins. Keep in mind that, although many plant-based protein sources are considered “incomplete proteins” because they lack one or more of the essential amino acids, they can be combined with other foods to help fill in the gaps and make sure you meet your nutritional needs. Therefore, if you follow a well-balanced diet, it’s easy to get all of the essential amino acids that your body needs. Which foods are high in amino acids? Here are a few of the top essential amino acids foods that you may want to add to your diet: Meat: beef, lamb, venison, etc. Fish: salmon, tuna, mackerel, sardines, etc. Poultry: chicken, turkey, duck, etc. Eggs Dairy Products: milk, yogurt, cheese Fermented Soy: tempeh, natto, miso Legumes: lentils, beans, peas Whole Grains: quinoa, buckwheat, oats, amaranth, brown rice, etc. Nuts: almonds, walnuts, pistachios, etc. Seeds: chia seeds, pumpkin seeds, flaxseeds, etc. Amino Acid Supplements Although amino acids are widely available in a variety of different food sources, you can also opt for supplementation to get a quick and concentrated boost of amino acids benefits. There are many different types of supplements available that differ in the type offered as well as the potential health benefits. Protein powder supplements like whey protein, hemp protein powder or brown rice protein offer many essential amino acids that your body needs while delivering a hearty dose of protein. Collagen and protein powder made from bone broth are two other easy options that can provide a good amount of protein as well as an array of essential amino acids. You can also opt for isolated amino acid supplements, such as tryptophan, leucine or lysine. Each of these has been linked...

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Study Finds Higher Protein Intake Improves Diet Quality When Trying to Lose Weight

AHA Publisher — Wed, 06 Jul 2022 07:00:13 +0000

Institute for the Advancement of Food and Nutrition Sciences via Newswise – Washington D.C. – A study of over 200 adults found that diet quality improved when they ate more protein. Experts recommend eating protein when on a weight loss diet in order to preserve muscle. The overweight middle-aged and older adults in the study who ate more protein food when trying to diet also ate more green vegetables. The study appeared in the journal Obesity and was conducted by Rutgers University researchers with support from the Institute for the Advancement of Food and Nutrition Sciences. It is a further analysis of long-standing work funded by the National Institutes of Health. The study’s findings may lead to changes in how health professionals counsel for weight management as protein intake appears to be linked to other food choices. Previous to this study, diet quality while attempting to lose weight on a higher protein diet had not been carefully examined. Selecting higher protein intake during weight loss efforts “improves diet quality, largely owing to consumption of low-fat protein sources, greater intake of green vegetables, and reduced intake of refined grains and added sugar, to better align with the Dietary Guidelines for Americans,” according to the study. “It’s somewhat remarkable that a self-selected, slightly higher protein intake during dieting is accompanied by higher intake of green vegetables, and reduced intake of refined grains and added sugar,” said Sue Shapses, author of the study and a professor in the Department of Nutritional Sciences at Rutgers University-New Brunswick. “But that’s precisely what we found.” To guard against study participants underestimating intake, the scientists analyzed 10 food records to confirm intake and worked with the subjects to accurately report valid results. Exploring the link between the quality of our diet and protein intake while attempting to lose weight is key as more protein consumption is associated with “attenuated loss of lean body mass and other reported health benefits,” the study finds. The Institute for the Advancement of Food and Nutrition Sciences (IAFNS) is committed to leading positive change across the food and beverage ecosystem. This research above was supported by IAFNS Protein Committee. IAFNS is a 501(c)(3) science-focused nonprofit uniquely positioned to mobilize government, industry and academia to drive, fund and lead actionable research. For more information, visit iafns.org. To read the original article click here.

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Raw Milk: Is It a Health Food or Health Disaster?

AHA Publisher — Tue, 27 Oct 2020 07:00:49 +0000

Richard Sacks via NaturalHealth365 – The topic of raw milk, and whether it is “good or bad” for us as a food, has been a controversial one for a long time. Many highly respected health teachers like Dr. John McDougall have pointed to studies and their own long experience, showing health problems and dangers associated with consuming dairy products at all. On the other side of the issue, those connected to the Weston A. Price Foundation and people like Mark McAfee, founder of Organic Pastures raw milk dairy have explained their own evidence and experience, showing great health benefits from drinking raw milk, along with following the rest of their dietary recommendations. A major problem with government-sponsored ‘health’ reports As an independent health scientist since 1965, I have learned not to just assume government agencies or scientific journal articles are telling the truth, since I have found many cases over the years where they are not. My motive has been a desire to decode what should have been our “owner’s manual” of how to keep these beautiful physical bodies fully functioning at their highest potential. So, the question remains: Is raw milk a super food or toxic for human consumption? My own experience is that for many people, it can be a super food in its own right, but it has to be fresh, raw, organic, and produced from cows (or goats) that are not abused for any reason. Some people have found that milk causes congestion or is hard to digest, but I have seen these things go away as the body gets clean and better nourished, and the enzymes are abundantly present for better digestion. To get the most out of any food, you have to detoxify your own system, and then improve your nutritional program, as well as taking advantage of other free natural therapies like grounding, sunlight and watching your everyday mental and emotional patterns. In this way, you can get a completely different reaction to any healthful food, and your body’s tolerance (and desire) for junk food will also gradually disappear. One of the most interesting things I discovered about raw milk is its potential use by people who currently consider themselves raw vegans (of which I myself was one). Seems like a contradiction in terms, right? Why are vegans avoiding raw milk? I have looked at all of the claims by vegans (both raw and cooked food vegans) that any animal-derived food is basically unfit for human consumption. The studies I have seen on the unhealthful qualities of milk have been done on commercially produced pasteurized milk, so it is basically cooked and polluted with chemicals from multiple sources, and the animals suffer great abuse. I agree that this food is not fit for humans, or even for animals. But raw milk produced from cows or goats treated with respect instead of abuse, great environmental conditions, fresh organic feed and clean water is an entirely different situation. I have not seen any study showing credible evidence that such milk is unhealthful in any way. From the data I have seen, raw milk has a much better safety track record than pasteurized, factory produced “milk.” Most interesting to me is that fresh raw milk has been recommended by one of the greatest Essene teachers – thousands of years ago in a book, The Essene Gospel Of Peace – that some of the most well known raw vegan teachers promote. A raw vegan dilemma emerges So, here’s my observation of why this is relevant to vegans, specifically to raw vegans. It has been known to the greatest health teachers for millennia that raw food contains the best nutrition for people, just as it does for animals and other life forms. But, when humans live on just raw vegan food, while it is fantastic for cleansing and detoxification and providing a wide variety of nutrients in living form, especially when combined with proper use of fasting and colon hydrotherapy, most 100% raw vegans that I have known eventually after a certain number of years, run into problems, and for most of them supplements do not solve the problems long term. Usually if they are committed vegans, they eventually start cooking some of their food, even if they know it destroys or diminishes many important nutrients. If they don’t, they can become emaciated, low in muscle mass, unable to produce sufficient body heat, and/or psychologically unstable. In my opinion, as 100% raw vegans, they run short of certain fats and perhaps certain amino acids and various subtle nutrients (most nutrients, in my opinion, have not even been identified yet by science). Adding some cooked whole organic foods adds sources of carbohydrates that the body uses as fuel, and often more sources of essential fats, so even if the cooked foods are lower in certain nutrient values, they can lead to healthy weight gain and a feeling of stability for many people. Is there another option to remain 100% “RAW?” It is easier, in my opinion, to maintain health on a 100% organic whole foods diet that includes some cooked foods than to do it with a 100% raw food diet in today’s environment. But, I found another way, for those that want to stay 100% raw, but keep their energy, muscle mass, body heat and psychological stability. I personally experienced every one of the above problems on an organic, fresh 100% raw vegan diet. They all went away almost immediately when I added organic fresh raw milk, from cows treated as they should be treated, that is, essentially as pets, and respected creatures sharing this planet with us. I also found excellent results from fresh organic raw butter, cream and cheese (not the cheeses aged over 60 days – there is a reason those are considered OK by FDA – I found only the ones made fresh and recently to be free of negative effects). Now, I have all the benefits claimed by the raw vegans (no problems with congestion from the milk after the first two or three weeks of adaptation), but I am again strong and stable. Lack of energy and aging issues go away My energy stays high just about all the time and I never get sick unless I push extreme stress or lack of sleep past my body’s limits, and I’ve learned not to do that. I don’t experience “normal aging” anymore. Raw milk is only one of the many tools and understandings required, and it may not be right for you, you just have to listen to your own body to know. Each of us has to find what works best for us individually. To be clear, I myself would not include any dairy at all, or any cooked foods, on a detox program such as in dealing with any serious health condition. But for maintenance, I have found that either some cooked whole foods or raw organic dairy as I have described can be valuable, and for myself I have chosen the latter, so I can stay 100% raw. It is the only way I have found to stay in great condition and natural high energy all the time. Just as a side note: some vegans say that cow manure contaminates the environment. But, in fact, it is a great soil conditioner/fertilizer. Nature used it to great advantage when the wild bison roamed the plains of America, and the environment did not suffer. Why are raw milk dairies under violent attack? It is certainly not because of any danger to us. So many government programs are in full swing to destroy any chance we may have of maintaining our health. Just think how counterproductive and irritating it would be from government’s point of view if we had easy access to all the tools we need to be healthy and not need the current “healthcare” (actually a sick care) system” except maybe for accidents. Properly produced raw milk looks like one of those tools to me. Believe in yourself and take back your life. I encourage you to do your own exploring and studying, because each person’s body has its own unique requirements. Sure, read the scientific studies. But don’t stop there! Read other people’s experiences, watch their videos and compare to your own experience. Take a fresh look at your comfortable habits to see if they are really good for you. Learn how to listen to and communicate with your own body and always keep learning more. If you learn to listen and understand its messages, your own body will tell you what is right for you and what is not. Make your life an adventure again, and be true to yourself. The discoveries are waiting for you. About the author: Richard Sacks has been an independent health scientist for over 50 years, and a consultant for the last 30. Sources for this article include: Westonaprice.org To read the original article click here. For more articles from NaturalHealth365 click here.

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