Amino Acids

1. Alanine
2. Arginine
3. Asparagine
4. Aspartic acid
5. Cysteine
6. Glutamic acid
7. Glutamine
8. Glycine
9. Histidine
10. Isoleucine
11. Leucine
12. Lysine
13. Methionine
14. Phenylalanine
15. Proline
16. Serine
17. Threonine
18. Tryptophan
19. Tyrosine
20. Valine

Amino acids are the building blocks of proteins and aid metabolism. There are 20 amino acids that are found within the proteins in the human body.  The chemical properties of the amino acids of proteins determine the biological activity of the protein.  Proteins control nearly all cellular processes.

We can produce 10 of the 20 amino acids.  We produce alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.  Tyrosine is comes from phenylalanine, so if the diet is deficient in phenylalanine, tyrosine will be required as well.

The other 10 must come from our food.  If we fail to get enough of only 1 of the other 10, the body will start to fail. The body will start taking it from muscle or other sources.  The body does not store extra amino acids.  You must receive them every day.  They are  arginine (required in youth, but not as adults), histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

1. Alanine is a non-essential amino acid.  Alanine is required for the metabolism of glucose and tryptophan and beta-alanine is a constituent of vitamin B5, or pantothenic acid, and coenzyme A. It has been show to reduce cholesterol in rats.  High levels of Alanine have been found in sufferers of Epstein Barr and  chronic fatigue syndrome.  They also tend to have low levels of tyrosine and phenylalanine.  Sources of alanine include meat, poultry, fish, eggs, and dairy products. Some protein-rich plant foods like avocado also supply alanine.
2. Arginine is a protein amino acid present in the proteins of all life forms. It is a semi-essential or conditionally essential, but vital, amino acid. Under normal circumstances, the body can synthesize sufficient L-arginine to meet demands. There are, however, conditions where the body cannot make it.  Supplementation of L-arginine is essential for young children and for those with certain rare genetic disorders in which synthesis of the amino acid is impaired. Trauma, including surgery, sepsis and burns requires more arginine than usual. L-arginine becomes essential in these cases, and it is then very important to ensure adequate dietary intake of the amino acid to meet the increased physiological demands created by these situations.  L-arginine detoxifies ammonia formed during the nitrogen catabolism of amino acids via the formation of urea. L-arginine is a precursor in the formation of nitric oxide, creatine, polyamines, L-glutamate, L-proline, agmatin and tuftsin. L-arginine can be converted to D-glucose and glycogen if needed by the body.  Most L-arginine comes from plant, such as soy protein, and some from animal proteins. Small amounts of L-arginine are found in vegetable juices and fermented foods, such as miso and yogurt.
3. Asparagine is a non-essential amino acid that is closely related to aspartic acid.  It is required by the nervous system to maintain equilibrium and is also required for amino acid transformation from one form to the other.  This happens in the liver.
4. Aspartic acid is a non-essential amino acid and is widely found in plant proteins, but can be manufactured in the body from oxaloacetic acid. Aspartic acid is necessary during construction of other amino acids and biochemicals in the citric acid cycle. Asparagine, arginine, lysine, methionine, threonine, isoleucine are among the biochemicals that are synthesized from aspartic acid  Aspartic acid is needed for stamina, brain and neural health and assists the liver by removing excess ammonia and other toxins from the bloodstream. It is also needed in the functioning of RNA, DNA, as well as the production of immunoglobulin and antibody synthesis. Aspartic acid is found in dairy, beef, poultry, sprouting seeds.
5. Cysteine is actually a sulfur containing non-essential amino acid and is very closely related to cystine.  Cystine is made up of two cysteine molecules which are joined together. It is an unstable nutrient and easily converts to cystine.  This does not cause a problem, because both can convert into the other as needed by the body.  Your body requires cysteine to detoxify itself from toxins, such as alcohol and drugs.  Your skin needs it for elasticity and suppleness.  It is the main protein in nails, skin as well as hair.  Cysteine is required in the manufacture of the amino acid, taurine, and is a component of the antioxidant glutathione. It is useful to detoxify the body from harmful toxins and help protect the brain and liver from damage from alcohol, drugs etc.  Cysteine is critical to the metabolism of essential biochemicals including coenzyme A, heparin, biotin, lipoid acid, and glutathione.  Your body can create cysteine from the amino acid methionine, but is found in high protein foods such as broccoli, eggs, garlic, poultry, wheat, onions and red peppers.
6. Glutamic acid is a non-essential amino acid and is created from a number of amino acids including ornithine and arginine.  Glutamic acid is an important excitatory neurotransmitter and aids in the metabolism of sugars and fats. It helps with the transportation of potassium across the blood-brain barrier, although itself does not pass the barrier easily. Studies have shown it might help in the treatment of neurological conditions, such as ulcers, muscular dystrophy, epilepsy, Parkinson's, and mental retardation.  Glutamic acid can be used as fuel in the brain, and attaches itself to nitrogen atoms in the creation of glutamine, and this causes the detoxification of ammonia. This action is the only way the brain can be detoxified from ammonia. It may play a role in the normal function of the prostate.  Sources of glutamic acid include dairy products, eggs, fish, meat, poultry, and some protein-rich plant foods.
7. Glutamine is a non-essential amino acid that is found in largely in the muscles of the body.  It is also known as a superb brain fuel, since it easily pass through the blood-brain barrier.   It is converted to glutamic acid in the brain and is essential for cerebral functions, and it increases the amount of gamma-aminobutyric acid, which is required for brain functioning and mental activity.  It is used in the muscles for the creation of muscle proteins.  It is used for treating wasting muscles after an illness or during post-operative care. Glutamine is found in high-protein foods, like, beans, fish, meat, dairy, raw parsley and spinach.
8. Glycine is a sweet-tasting, non-essential, protein amino acid found in the protein of all life forms. It is the simplest amino acid in the body and the only protein amino acid that does not have chirality. Although most glycine is found in proteins, free glycine is found in body fluids and in plants. Glycine can be synthesized from serine and threonine Glycine is of major importance in the synthesis of proteins, peptides, purines, adenosine triphosphate, nucleic acids, porphyrins, hemoglobin, glutathione, creatine, bile salts, one-carbon fragments, glucose, glycogen, and L-serine and other amino acids. Glycine is a neurotransmitter in the central nervous system. Glycine and gamma-aminobutyric acid (GABA) are the major inhibitory neurotransmitters. Glycine reduces oxidant damage mediated by these white blood cells making it a unique antioxidant.  Glycine is present in fish, meat, beans, and dairy products.

9. Histidine is an essential amino acid.  It is manufactured in sufficient quantities in adults, but children often have a deficiency of this important vitamin. This amino acid is metabolized into histamine which is a compound released by the immune system cells during an allergic reaction.  Histidine is needed for growth and for the repair of tissue, and the myelin sheaths that protect nerve cells. Histidine needed for the manufacture of red and white blood cells, and helps to protect the body from radiation damage, and it is used in removing heavy metals from the body. In the stomach, histidine helps produce gastric juices.  If you suffer from indigestion, you may benefit from this nutrient.  Dairy, fish, meat, poultry, rye and wheat are good sources of histidine.

10. Isoleucine is an essential amino acid.  It is a branched chain amino acids - the other two are leucine and valine. This amino acid cannot be manufactured in the body, and needs to be supplied in the diet.  Isoleucine, along with leucine and valine, promote muscle recovery after physical exercise, for the formation of hemoglobin, and aids with regulation of blood sugar levels and energy levels. It is also used in blood-clot formation.  It is present in almonds, cashews, chicken, eggs, fish, lentils, liver, and meat.
11. Leucine is an essential amino acid, which cannot be manufactured in the body and is part of the three branched-chain-amino-acids along with isoleucine and valine. Supplements and protein powders that contain leucine are used extensively by bodybuilders and other athletes to promote muscle recovery, although it has not produced significant changes in body composition.  Leucine helps with the regulation of blood-sugar levels, the growth and repair of muscle tissue, bones and skin, growth hormone production, wound healing and energy regulation. It can help prevent the breakdown of muscle proteins that may happen after trauma or severe stress. It is found in proteins, brown rice, beans, nuts and whole wheat.
12. Lysine is an essential amino acid and is a basic building block of all protein. Lysine necessary for growth and bone development in children, assists in calcium absorption, and maintaining the correct nitrogen balance.  It helps maintain lean body mass and required to produce antibodies, hormones, enzymes, and collagen.  It helps repair tissue.  Lysine is useful for patients recovering from injuries and recovering from surgery.  Lysine appears to help in fighting herpes and cold sores.
13. Methionine is a sulfur containing essential amino acid and belongs to a group of compounds called lipotropics which include choline, inositol, and betaine. It is needed in methylation where methyl is added to compounds it is used to synthesize the amino acids cystine and cysteine.  Methionine helps breakdown fats and prevents the build-up of fat in the arteries.  Methionine help the  digestive system remove heavy metals from the body.  The amino acid methionine is also a great antioxidant as the sulfur it supplies inactivates free radicals.  Some studies have shown that methionine might improve memory recall.  It is one of the three amino acids needed by the body to manufacture creatine monohydrate.  Creatine monohydrate is a compound that is essential for energy production and muscle building.  Methionine is found in meat, fish, beans, eggs, garlic, lentils, onions, yogurt and seeds.
14. Phenylalanine is an essential amino acid that absorbs ultraviolet radiation.  Phenylalanine can be converted into tyrosine, which in turn is used to synthesize dopamine and norepinephrine. It is found in three different forms. The most common is the L- form and is incorporated into the body's proteins. The D- form works as a painkiller and the DL- form is a combination of L- and D-.  It is contained in most protein rich foods but good sources are found in dairy products, almonds, avocados, lima beans, peanuts and seeds.
15. Proline is a nonessential amino acid and is the only one that is readily soluble in alcohol. It can be synthesized from glutamic acid and does not require dietary sources. Proline aids in collagen formation, thus improving the skin, and helps contain the loss of collagen during aging.  Proline improves skin texture Collagen in the skin contains hydroxyproline and hydroxylysine, which is formed from proline and lysine and ascorbic acid seems to be important in this conversion. Collagen is 15 % proline. It is also thought to be important in the maintenance of muscles, joints and tendons. Proline is mostly found in meat sources.
16. Serine is a nonessential amino acid and can be synthesized in the body from glycine.  Serine is required for the metabolism of fat, tissue growth and the immune system since it helps produce immunoglobulins and antibodies. Serine is used in production of brain proteins, nerve coverings and cell membrane formation.  It is used in the metabolism of purines and pyrimidines, and muscle synthesis. It has been used in cosmetics as a skin moisturizer.  Serine is found in meats and dairy products, wheat gluten, peanuts and soy products.
17. Threonine is an essential amino acid which cannot be created by the body.  It is found in high concentrations in the heart, skeletal muscles and the central nervous system.  Threonine is necessary to maintaining the proper protein balance in the body and in the formation of collagen and elastin in the skin.  The liver needs threonine to remove fat.  When it is combined with aspartic acid and methionine, it helps the immune system by producing antibodies and stimulating thymus growth and activity.  There are other nutrients which are better absorbed when threonine is available.  Threonine is found in most meats, dairy and eggs, and also in lower quantities in wheat germ, nuts, beans and some vegetables.
18. Tryptophan is an essential amino acid which is needed to maintain optimum health.  Tryptophan is required for the production of niacin or vitamin B3. It is used to produce serotonin which is a neurotransmitter which is important for normal nerve and brain function. Serotonin is important in sleep, stabilizing emotional moods, pain control, inflammation, and intestinal peristalsis.  It is used in controlling hyperactivity in children, alleviating stress, weight loss and reducing appetite. Migraine sufferers usually have abnormal levels of tryptophan.  Tryptophan deficiency along with a shortage of magnesium may be a contributing factor to heart artery spasms.  Tryptophan is found incottage cheese, meat, soy protein and peanuts.
19. Tyrosine is abundant in insulin as well as the enzyme papain and can be synthesized from the amino acid phenylalanine in the body.  It is a precursor of the neurotransmitters epinephrine, norepinephrine and dopamine, all of them extremely important in the brain, transmitting nerve impulses, prevention of depression. Dopamine is also vital to mental function and seems to play a role in sex drive.  Tyrosine also aids in suppressing the appetite and reducing body fat. It helps production of skin and hair pigment, the proper functioning of the thyroid, pituitary and adrenal glands.  Meat, dairy, eggs, almonds, avocados and bananas are sources of Tyrosine.
20. Valine is an essential amino acid obtained by hydrolysis of proteins and is a branched-chain amino acid, like isoleucine and leucine.  Valine is found in high concentration in the muscles.  It is needed for muscle metabolism, repair and growth of tissue.  It also helps maintain the nitrogen balance in the body.  Branched-chain amino acids can be used as an energy source in the muscles. Valine is often used by bodybuilders, along with leucine and isoleucine, to help in muscle growth, tissue repair and energy. Studies have shown that these three substances might be useful in restoring muscle mass in people with liver disease, injuries, or who have had surgery. Good sources of valine include dairy, meat, grain, mushrooms, soy and peanuts.