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Nine Essential Amino Acids: Do You Know Why These Nutrients Are So Important?
Protein is an essential nutrient for the human body. It plays an important role in the construction of body tissues and as a source of energy. When proteins are broken down into amino acids, these amino acids are not only used to build new tissues, but also participate in various physiological processes such as metabolism, immune response, and hormone synthesis. Therefore, understanding the nine essential amino acids required by the human body is key to maintaining health and vitality.
What are essential amino acids?
Essential amino acids refer to amino acids that the human body cannot synthesize by itself and must be obtained from the diet. Specifically, the nine essential amino acids that humans must absorb through food are: phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, and lysine and histidine. These amino acids each have different functions and are essential for maintaining body functions and metabolism.
The human body cannot synthesize essential amino acids. A lack of these amino acids will lead to protein-energy malnutrition and may even lead to death.
Function of protein
Protein not only serves as a building block within the human body, but also plays an important role in the following aspects:
- Grows and maintains the structure of muscles, organs, skin and hair.
- Involved in the formation of internal membranes, such as glycoproteins.
- As precursors for biomolecules such as enzymes and hormones.
- Supports the immune system and helps the body fight disease.
- Promote cell repair.
After water, proteins are the most abundant molecules in the body and can be found in nearly all cells.
Source of protein
A variety of foods are important sources of protein, including grains, legumes, nuts, seeds, meats, dairy products, fish, eggs and edible insects. Globally, plant-based protein providers account for more than 60% of protein supply, while in North America, animal-based foods provide approximately 70% of protein sources.
A variety of foods can provide rich protein, such as:
- Meat: beef, pork, chicken, etc.
- Milk: milk, cheese, etc.
- Fish: salmon, cod, etc.
- Legal members of cereals and grains: wheat, rice, quinoa, etc.
- Beans: lentils, black beans, soybeans, etc.
Dietary recommendations
According to the Dietary Reference Guidelines for the United States and Canada, women aged 19 to 70 need to consume 46 grams of protein per day, while men need to consume 56 grams. These minimum recommendations are based on average body weight, and protein needs may be higher for more active people.
People who eat a balanced daily diet usually do not need additional protein supplements, and a reasonable diet can meet their needs.
Protein requirements under special conditions
Different physiological conditions, such as pregnancy, athlete training, or recovery from illness, may alter protein requirements. For athletes in particular, recommended protein intake may increase significantly when engaging in strength training or endurance activities.
A brief discussion on excessive protein intake
Although there is not yet enough evidence to determine a safe upper limit for protein intake, excessive protein intake may have health effects, such as increasing the risk of kidney stones. Recommendations for controlling protein intake are tailored to an individual's health and lifestyle.
Overall, protein plays an integral role in our lives. These essential amino acids are not only the raw materials for body building, but also the source of our energy. After understanding these basic nutrients, have you ever thought about whether your daily protein intake is enough?
