Eiweißreiche Ernährung: Perfekt mit Aminosäuren versorgt

Protein-rich nutrition: Perfectly supplied with amino acids

December 14, 2022 Miriam Weihermüller

Amino acids and their structure

Amino acids are among the most important building blocks of life. Humans have a total of 20 proteinogenic - that is, protein-forming - amino acids. These always have the same basic structure. The protein building blocks consist of a central carbon atom (C) that has four so-called substituents: it always has a carboxylic acid group (-COOH) and an amino group (-NH ₂ ). Amino acids differ from one another primarily in their side chain, which can be a simple hydrogen atom (-H) or one or more functional groups (so-called "residues"). These functional groups are specifically groups of atoms that influence the reactivity of the chemical compound and the material properties.

Why is an adequate supply of amino acids so important?

In the form of long chains, amino acids form proteins in the human body. These proteins fulfil many important functions in the organism and are found in every cell in the body, including as the basic building block for muscles, hair, skin, nails, tendons, bones and other body organs. Enzymes, antibodies relevant to the immune system and blood clotting factors are also proteins. Neurotransmitters and hormones are also made up of amino acids. If there is an amino acid deficiency in the body, this manifests itself on many different levels: a deficiency affects one's own performance, immune system, mood and even blood sugar, potency and fat metabolism.

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Types and functions of amino acids

There are different types of amino acids: Of the approximately 250 known amino acids, only 20 are found in the human genome, the so-called "protein-forming (proteinogenic)" amino acids. These 20 amino acids are therefore extremely important for maintaining various biological body processes. Only 12 of these 20 amino acids can be produced by the body itself. For the remaining eight amino acids, sufficient intake through diet or high-quality nutritional supplements is essential. Non-proteinogenic amino acids cannot be detected in proteins, but can be found in the human organism. These include, for example, "ornithine", an intermediate product in the urea cycle, GABA, a neurotransmitter, or L-thyroxine, which is one of the hormones of the thyroid gland.

Amino acids perform the following functions in the human body:

Structure of the skin
Maintaining normal immune system function
Formation of proteins
Control of hormone production in the body
Muscle synthesis
Transmission of signals and nerve impulses from the brain
Nutrient transport and storage
Control of bone and cell structure
Regulation of the cardiovascular system.

Amino acids can be divided into three groups:

Essential amino acids

The human body cannot produce eight amino acids itself. Accordingly, they must be supplied from outside in sufficient quantities:

Isoleucine
Leucin
Methionine
Lysine
Phenylalanine
Threonine
Tryptophan
Valine

Semi-essential amino acids

The body can produce these amino acids itself, but in some situations it cannot produce them in sufficient quantities:

Histidine
Arginine

Non-essential amino acids

The body can produce these amino acids independently:

Aspartic acid
Alanine
Asparagin
Glutamine
Cysteine
Glutamic acid
Proline
Tyrosine
Serine
Glycine

Protein-rich diet for ideal amino acid requirement coverage

A diet rich in protein not only keeps you full for a long time, but also promotes the development of muscle mass, regulates the hormonal balance and optimizes your own amino acid profile. Along with carbohydrates and fats, protein is one of the so-called macronutrients, the main nutrients. The human body needs these nutrients to survive. Proteins are long-chain amino acids that can be found in foods such as cheese, lentils, cashews, oatmeal, tofu, meat, soybeans, eggs, quinoa and green leafy vegetables. According to the German Nutrition Society, the minimum health recommendation for daily protein intake is 0.8 grams of protein per kilogram of body weight. Accordingly, a person weighing 70 kilograms would have to consume 56 grams of protein per day in order to be optimally supplied with all amino acids.

Protein-rich diet: foods with a complete amino acid profile

An optimal protein-rich diet should not only be based on one-sided protein sources, but ideally on a successful combination of animal and plant protein sources. There are also certain foods that have a so-called "complete amino acid profile" and are therefore considered particularly valuable. Anyone who eats these foods is immediately supplied with all semi-essential and essential amino acids. The amino acid profile specifies exactly which amino acids are contained in which concentration in the corresponding food. Chicken eggs, for example, provide all the important amino acids that the body cannot produce itself. Dairy products, meat and fish are also included. Purely plant-based protein sources such as rice protein or pea protein usually do not contain a complete amino acid profile. However, the right food combinations can provide effective relief in everyday life.

The 9 best foods for a plus of amino acids

The following foods contain a broad spectrum of amino acids.

Eggs

Chicken eggs are a very versatile source of amino acids. Whether boiled, scrambled, fried or poached: Compared to other protein sources, egg protein has the highest proportion of essential amino acids, namely 44.8%.

milk

Milk contains both casein and whey protein, making it considered "nature's own protein mix." Half a liter of milk contains around 19 grams of protein and 8 grams of essential amino acids (EAAs). Milk also provides plenty of calcium, which is important for dental and bone health.

chicken

Like eggs, chicken is also very versatile. This food provides around 43% EAA and is also a particularly valuable source of isoleucine, a branched-chain essential amino acid.

beef

Beef contains all eight essential amino acids.

It contains large amounts of leucine, valine and lysine in particular. Beef is also a great source of iron and zinc - making it an ideal food for a healthy diet.

tuna

This food is a perfect food to increase the intake of amino acids through the diet. Tuna is a food that is full of amino acids and also has an optimal calorie-to-protein ratio.

pork meat

Some cuts, such as pork belly or sausages, can be very high in calories and fat, but pork is an excellent source of amino acids. A pork fillet, for example, provides an average of 27 grams of protein and 11.8 grams of essential amino acids.

Soybeans

This plant-based food also contains all eight essential amino acids and also lots of insoluble fiber, vitamins and minerals. In addition, soybeans are a very good source of vitamin E, zinc and iron. Soybeans are one of the best sources of amino acids, especially for vegetarians and vegans.

Quinoa

Quinoa is also a plant-based protein source. This food contains the EAA leucine in particular. If you want to improve your amino acid intake through your daily diet, you should include quinoa in your diet more often, for example as a topping for a delicious salad.

Oat bran

Oat bran is one of the best plant-based sources of protein: it contains around 15 to 20 grams of protein per 100 grams, as well as valuable complex carbohydrates. Oat bran scores highly with its balanced amino acid profile and should therefore be a regular part of your diet.

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3 tips for an optimal supply of amino acids

Amino acids carry out very important processes in the human body: Leucine is very important for building and maintaining muscle mass, the body urgently needs methionine for protein synthesis and lysine is a main component of hormones, blood plasma and antibodies. But non-essential amino acids such as L-glutamine are also very important: This amino acid, for example, provides the intestinal cells with sufficient energy for new formation and thus supports the regeneration of the intestinal mucosa.

A sufficient supply of amino acids is therefore essential. The following tips will make this easier in your everyday life:

Amino acid tryptophan for more well-being and inner peace

This essential amino acid is said to have a mood-enhancing effect. This amino acid is considered an important precursor to the hormones serotonin and melatonin. These two neurotransmitters are very important and must be produced anew in the brain every day. In this way, tryptophan ensures more positive feelings, inner peace, balance and relaxation. When it gets dark outside, the body converts the serotonin into melatonin, a neurotransmitter that is of central importance for a regulated sleep-wake rhythm, among other things. Tryptophan is mainly found in walnuts, hazelnuts, almonds, quinoa, cashews, oat flakes, sunflower seeds and dried lentils.

Focus on high food quality

For the amino acids that must be consumed through daily diet, high-quality foods should be used. Pork, chicken and beef, eggs, milk and salmon contain many important amino acids, as do pulses and nuts. It is best to choose controlled organic quality for these foods. The same applies when buying nutritional supplements.

Recognize deficiency symptoms in time

An amino acid analysis - for example, at the doctor's or with the help of a home test - can give you clarity about how the amino acids are distributed in your blood. This can of course also reveal any deficiency symptoms. Factors such as prolonged stress, alcohol consumption or nicotine can cause valuable amino acids to be lost. For this reason, it is advisable to ensure that you eat a balanced, wholesome and protein-rich diet and to keep an eye on your amino acid balance.