Amino acid: definition, role, food, essential, what is it?

 Amino acids are molecules that, combined with each other, form the proteins essential for the proper functioning of our body. What are their roles? Which ones are natural? Essential? In which foods to find them? The point with the doctor-nutritionist Camille Le Quéré

Definition: What is an amino acid?

Amino acids are molecules that, when combined with each other, form proteins. In all, 20 amino acids are used in the composition of proteins in the human body.

What are their roles?  

'The role of amino acids is to enable protein synthesis. They are therefore involved in the many actions of proteins to ensure the proper functioning of the body," says nutritionist Camille Le Quéré.

What are these actions? 'Proteins play a structural role and participate in the renewal of muscle tissues, dander (hair, nails, hair), bone matrix, skin, etc. They participate in many physiological processes, for example, in the form of digestive enzymes, hemoglobin, hormones, receptors or immunoglobulins (antibodies)," says ANSES on its website.   

'For high-level athletes, valine, leucine, and isoleucine – the branched-chain amino acids – have a very effective effect on increasing muscle mass during sessions of high-intensity sports activities. They also improve recovery," adds the nutritionist.

What is an essential amino acid?

"The so-called essential amino acids are those that the human body is not able to synthesize and that it is, therefore, important to find in the diet," notes the specialist.

What is the list of natural amino acids?

In humans, there are nine essential amino acids: tryptophan, lysine, methionine, phenylalanine, threonine, Valine, leucine, isoleucine, and histidine.

Non-essential amino acids are glutamine, aspartate, glutamate, arginine, alanine, proline, cysteine, asparagine, serine, glycine, tyrosine.

Where to find amino acids in food?

They are found in protein-source foods:

• meat
• eggs
• fish
• dairy products
• legumes
• tofu
• oleaginous fruits

"For vegans, who consume few protein-rich foods, supplementation will be necessary to compensate for the amino acid deficiency," concludes Camille Le Quéré.

Thanks to the doctor-nutritionist Camille Le Quéré.