Amino acids are the building blocks of proteins. The liver manufactures 80% of these amino acids (nonessential), but 20% must be obtained from food sources (essential). The amino acids are necessary for chemical reactions and cell metabolism. This chapter covers both essential and nonessential amino acids. For each amino acid some possible specific uses, food sources and informative notes are presented. All of the listed amino acids are L-type for human use. The twenty-six amino acids are as follows: Alanine, Arginine, Asparagine, Aspartic Acid, Carnitine, Citrulline, Cysteine, Gamma Aminobutyric Acid, Glutamic Acid, Glutamine, Glutathione, Glycine, Histidine, Isoleucine, Leucine, Lysine, Methionine, Ornithine, Phenylalanine, Proline, Serine, Taurine, Threonine, Tryptophan, Tyrosine, and Valine.
A. alanine deficiency
B. benign prostatic hyperplasia
D. dehydration (diarrhea), diabetes (type 1)
E. energy
F. fatigue
G. glucose/tryptophan metabolism, glucose production, glycogen storage disease
L. liver disease
M. muscle strength
S. schizophrenia, stress
U. urea cycle disease
A. avocado
B. beef
D. dairy
E. egg
F. fish
G. gotu kola
M. meat
P. pork, poultry
• Non-essential - produced in the body
• High alanine intake is associated with chronic fatigue syndrome, Epstein-Barr virus, and diabetes
A. AIDS, ammonia toxicity, amyotrophic lateral sclerosis, angina, antiblood clot, anti- infection, anti-inflammation, antioxidant, antiparasite, arginine deficiency, arthritis, athletic performance, atherosclerosis
B. bladder infection blood flow (hand/feet), bone health, burns
C. cancer (breast), candidiasis, cholesterol, chronic fatigue syndrome, circulation, cirrhosis (liver), collagen formation, common cold, congestive heart failure, connective tissue disorder, coronary artery disease, cystic fibrosis
D. depression, diabetes (type 1/2), diabetic foot ulcer, digestive tract inflammation (infant)
E. elasticity (arterial wall), epilepsy, erectile dysfunction, eye disorder
F. fatigue, fertility (m)
G. gastritis, gastrointestinal disorders, glaucoma, growth hormone release (pituitary)
H. hair loss, heavy metal toxicity, hemolytic uremic syndrome, hepatic encephalopathy, high blood pressure
I. immunity, insulin release (pancreas), intermittent claudication (leg pain), irritable bowel syndrome
K. kidney function (after transplant)
L. liver detoxification/function
M. malaria, metabolic acidosis/alkalosis syndrome, migraine headache, mitochondrial disorders, muscle metabolism/growth
N. neuropathy
O. osteopenia, osteoporosis
P. pain, peritonitis, pre-eclampsia, pruritus
R. rabies, respiration
S. senile dementia, sepsis, sexual arousal, sexual function (women), sickle cell anemia, skin health, slows aging, stomach ulcer, stress, stroke
T. tuberculosis
U. ulcerative colitis
V. vascular disorders
W. weight loss (fat)), wound healing
A. almond
B. barley, Brazil nut, brown rice
C. carob, cashew, cereal grain, chicken, chocolate, coconut
D. dairy
F. fish
G. gelatin
H. hazelnut (filbert)
L. lentil
M. meat (red), mushroom (shiitake)
N. nut
O. oat, oatmeal
P. peanut, pecan, popcorn, poultry
R. raisin
S. sesame seed, soy, soybean, sunflower seed
W. walnut, wheat germ. white flour, whole wheat
· Non-essential - produced in the body
· Essential (infants) - from food sources
· Precursor to citrulline, proline, glutamic acid, and GABA
· Produces creatine from muscle building
· Opposite effect to lysine
· Allows liver to convert stored sugar to useable form
· Xylitol can prevent the release of glucagon from the pancreas when blood sugar is low
· High arginine intake is associated with gout, blood abnormalities, airway inflammation, low blood pressure, and herpes simplex virus activation/increased urinary excretion of lysine and worsens asthma
A. asparagine deficiency
B. balance/stabilize nervous system
D. DNA synthesis
F. fatigue
L. liver detoxification
A. asparagus
B. beef
D. dairy
E. egg
F. fish
K. kidney bean
M. meat, milk
N. nut
P. potato, poultry
S. soy
W. whole grain
· Non-essential – produced in the body
· High asparagine intake is not associated with any known health problems
A. antioxidant, arthritis, aspartic acid deficiency, athletic performance, attention-deficit hyperactivity disorder
B. brain function
C. cancer, cholesterol, coronary artery disease
D. depression, diabetes, DNA/RNA metabolism
E. energy
F. fatigue, fat metabolism
H. hepatic encephalopathy, high blood pressure, hyperthyroidism
I. immunity, immunoglobulin/antibody production, improves bile flow/metabolism, infertility (m), increase mineral absorption/testosterone production, irritable bowel syndrome
L. liver detoxification/function
M. memory, muscle pain/weakness
N. neuritis, nervous system metabolism
R. reduce brain damage (cirrhosis (liver)/hepatic encephalopathy), removes excess ammonia, RNA/DNA integrity
S. schizophrenia, stamina, stroke
T. triglycerides
W. weight loss, wound healing
A. asparagus, avocado
B. beef
D. dairy
E. egg
F. fish
G. gotu kola
K. kidney bean
M. meat, milk
N. nut
P. potato, poultry
S. soy, soybean, sprout seed
W. whole grain
· Non-essential - produced in the body by the pituitary gland/stimulating luteinizing hormone production
· High aspartic acid intake is associated with kidney/liver damage, impaired immunity, gastrointestinal problems, gout, stroke, and epileptic seizure
A. acidosis, acne, AIDS, Alzheimer’s, angina, antioxidant, arrhythmia, atherosclerosis, athletic performance, attention- deficit hyperactivity disorder, autism
B. blood disorder brain degeneration
C. carnitine deficiency, chemotherapy side effects, cholesterol (LDL), chronic fatigue syndrome, chronic obstructive pulmonary disease, circulation, cognition, congestive heart failure, coronary artery disease
D. decreases cachexia (cancer), depression, diabetes (type 2)
E. endocarditis, endurance, energy
F. fatigue, fertility, fibromyalgia
G. glucose control, glutathione production, gonarthrosis
H. heart attack, heart complications (diphtheria), heart efficiency/strength, high blood pressure
I. immunity, improve vitamin C/E utilization, increase muscle mass/red blood cells (kidney disease), infertility (m)
L. leg ulcer, liver detoxification/function, Lyme disease
M. macular degeneration, memory, metabolic disorders, miscarriage prevention, muscle performance, muscular dystrophy, myocardial ischemia, myocarditis
N. neurologic disorders (child)
P. Parkinson’s, peripheral vascular disease, Peyronie’s disease, prevent valproic acid side effects/fat build up (heart/liver/skeletal muscle), prostate inflammation
R. Raynaud’s disease, retinal health, Rett’s syndrome
S. stamina, stroke, sugar/carbohydrate/fat/ketone metabolism
T. triglycerides
W. weak muscles, weight loss
A. asparagus, avocado
B. bran
C. chicken
D. dairy
F. fish
L. lamb
M. meat (red), milk, mutton
N. nut
P. poultry
S. seed
T. tempeh (fermented soybean)
W. wheat
· Non-essential - produced in the body by liver/kidneys from lysine/methionine/vitamin C and transported to brain and heart
· Promotes glutathione production
· Increases leptin (hormone) to reduce tissue fat/inflammation
· Antiviral, anticonvulsant, and AZT medications decrease carnitine levels
· High carnitine intake is associated with gastrointestinal problems, seizure, diarrhea, and low vitamin C level
C. citrulline deficiency
E. energy
I. immunity
L. liver detoxification (ammonia)
P. promotes arginine/ornithine
S. stimulates growth hormone
U. uric acid production
E. egg
F. fish
K. kidney bean
L. legume, liver
M. meat, milk
P. pumpkin
S. squash
W. watermelon
· Non-essential - produced in the body
· Citrulline metabolizes to form arginine
· High citrulline intake is associated with gastrointestinal disturbances
A. acne, AIDS/HIV, alcoholism, alopecia, Alzheimer’s, amyotrophic lateral sclerosis (ALS) (Lou Gehrig s disease), anemia, angina, anti-inflammation, antioxidant, asthma, atherosclerosis
B. bile duct blockage (infant), bronchitis
C. cancer (colon, head, lung, neck), cataract, chronic fatigue syndrome, chronic obstructive pulmonary disease, collagen production, complications of dialysis/radiation treatments, congestion, conjunctivitis, coronary artery disease, cysteine deficiency, cystic fibrosis
E. ear infection, emphysema, epilepsy, eye health
F. fat metabolism, fibrosing alveolitis (lung disease), food allergy
H. hair health/loss, hay fever, heart attack, homocysteine level
I. immunity, influenza (swine), iron absorption
K. kidney damage
L. lipoprotein (a) cholesterol reduction, liver damage/detoxification (mercury, lead, cadmium, smoke, alcohol), environmental pollutants, herbicides), lung function
N. nail health
P. pneumonia, psoriasis
R. red blood cell production, respiratory infection, rheumatoid arthritis
S. sinusitis, Sjogren’s syndrome, skin formation/health/elasticity, slows aging, smoking withdrawal symptoms, stroke
T. tuberculosis
V. vitamin B-6 utilization
W. weight loss, white blood cell production, Wilson’s disease, wound healing
A. asparagus, avocado
B. broccoli, brussels sprouts, buckwheat
C. cereal, chicken, cottage cheese
D. dairy, duck
E. egg yolk
F. fish
G. garlic
L. lentil
M. meat (red), milk
O. oat
P. pepper (red/yellow), pork, poultry
Q. quinoa
S. sausage, soy
T. turkey
W. walnut, wheat germ, whole grain/wheat
Y. yogurt
· Non-essential - produced in the body
· Cysteine converts tozlutathione
· Precursor to taurine
· Assists insulin for starch/sugar assimilation
· N-acetylcysteine (NAC)-amino acid-precursor to glutathione (stable form) for Alzheimer’s, AIDS/HIV, antiinfection antioxidant, apoptosis, cancer (breast), cystic fibrosis, Lou Gehrig’s disease, cirrhosis, (liver), chemotherapy/radiation side effects, chronic obstructive pulmonary disease, bronchitis, and drug-induced hepatotoxicity
· High cystine intake is associated with low blood pressure and liver damage
A. anxiety, attention-deficit hyperactivity disorder
B. brain metabolism
D. depression
E. epilepsy
G. GABA deficiency, growth hormone production
H. high blood pressure
I. inhibitory neurotransmitter (CNS)
L. lean muscle mass
M. mania, muscle relaxation
P. panic attack, premenstrual syndrome, prostate health
S. schizophrenia, sex hormone release, sleep, stress
A. almond
B. banana, beef, broccoli, brown rice
L. liver
O. oat
M. mackerel
T. tree nut
W. wheat bran, whole grain
· Non-essential – produced in the body
· Glutamic acid is precursor to GABA
· Progesterone hormone stimulates GABA for sleep/calmness
· GABA suppresses prolactin released by the pituitary gland for an enlarged prostate
· High GABA intake is associated with numbness, tingling, anxiety, and liver damage
A. alcoholism
B. benign prostate, hyperplasia, brain detoxification (ammonia)/function
C. child behavior disorder
D. DNA synthesis
E. energy, epilepsy, excitatory neurotransmitter (CNS)
F. fat/sugar metabolism, fatigue
G. gastric acidifier, glutamic acid deficiency
H. hypoglycemic coma
L. liver disease/detoxification
M. mental retardation, mood, muscular dystrophy
P. Parkinson’s, prostate function
U. ulcer
W. weight loss, wound healing
D. dairy
E. egg
F. fish
G. gotu kola
M. meat
P. poultry
Y. yeast (nutritional), yogurt
· Non-essential - produced in the body
· Transports potassium across blood-brain barrier
· Precursor to GABA and glutamine
· Assists in glutathione production
· High glutamic acid is associated with nervous system problems
A. acid-base balance, Addison’s disease, adrenal gland damage, alcohol withdrawal, anemia, anti-inflammation, anxiety, arthritis, athletic performance, attention-deficit hyperactivity disorder, autism
B. blood sugar regulation, brain detoxification (ammonia)/function
C. cancer-related cachexia, chronic fatigue syndrome, cirrhosis (liver), coma, connective tissue damage, Crohn’s disease, counters chemotherapy effects, cystinuria (urinary)
D. depression, developmental disabilities, dexterity, diabetes, digestion, DNA/RNA synthesis
E. endurance, energy, epilepsy, exercise performance/recovery
F. fatigue, fibromyalgia, fibrosis
G. gastritis, glutamine deficiency
H. HIV wasting, hypoglycemia, hypothyroidism
I. immunity, impotency, increase neural firing, intestinal disorder, irritable bowel syndrome
L. liver detoxification
M. memory, mental retardation, metabolic processes, mood, muscle strength
P. panic disorder, peptic ulcer, polymyositis
R. radiation damage
S. schizophrenia, scleroderma, senility, sickle cell anemia, stamina, stasis (leg ulcer), stomach ulcer, surgery recovery
U. ulcerative colitis
W. weight loss, white blood cells, wound healing
B. barley, bean, beef, beet
C. cabbage, chicken, corn, cottage cheese
D. dairy
E. egg white
F. fish
M. meat, milk
P. parsley, peanut, pork, poultry
S. soy, soybean, spinach (raw)
W. wheat
Y. yogurt
· Non-essential - produced in the gastrointestinal tract/muscles
· Most abundant amino acid in the body
· Precursor to GABA/glutamic acid
· Passes the blood-brain barrier
· Converts to glutamic acid in the brain
· Primary fuel for intestines, muscles, brain, and liver
· High glutamine intake is associated with gastrointestinal/upper respiratory/urination problems, rectal bleeding, abdominal swelling, and allergic reactions
A. AIDS, Alzheimer’s, anemia, anti-infection, anti-inflammation, antioxidant, apoptosis, asthma, atherosclerosis
B. balance
C. cancer (breast, colorectal, liver, lung, lung, oral, ovarian), cataract, chemotherapy treatment side effects, cholesterol, chronic fatigue syndrome, coordination, coronary artery disease, cystic fibrosis, carbohydrate/fat metabolism, cirrhosis (liver), cognitive decline
D. diabetes, DNA/protein synthesis
E. eye health
G. glaucoma, glutathione deficiency
H. hemodialysis, hepatitis, homocysteine level
L. liver/brain detoxification, liver disease, lung disease
M. maintenance of vitamin C/E in active form, memory
O. osteoarthritis
P. Parkinson’s, prevent red blood cell oxidation
S. slows aging, stroke
T. tremors
U. visual acuity
W. weight loss, white blood cells
A. alfa lipoic acid, apple, asparagus, avocado
B. banana, bean, bilberry, bok choy, brazil nut, broccoli, brussels sprouts
C. cabbage, carrot, cheese, chicken, cinnamon, curcumin, curry
D. dairy, duck
E. egg (raw)
F. fig, fish
G. garlic, grapefruit, grape seed extract
H. horseradish
K. kale, kohlrabi
L. legume
M. meat, milk thistle, mustard
O. oat, okra, onion, orange
P. parsley, peach, pear, pork, potato, poultry, pine bark (pycnogenenol)
R. red beet, red pepper, rice bran, rutabaga
S. sausage, sauerkraut, selenium, spinach, squash
T. tomato, turkey, turnip greens, turmeric
W. watercress, watermelon, wheat germ, whey protein, whole grain
Y. yogurt
· Non-essential - produced in liver from the breakdown of cysteine, glutamic acid (glutamate), glycine, and glutamine
· Master antioxidant - most powerful free radical scavenger
· Passes the blood-brain barrier
· Largest concentration in the liver/intracellular fluids
· Found in every cell of the body
· Glutathione increases vitamin C/E levels
· Decreases cytokines (pro-inflammatory)/increases prostaglandins (anti-inflammatory)
· Illness, stress, acetaminophen, immunosuppressant medications, toxins, and aging (over 45 years) decrease glutathione levels
· High glutathione intake is associated with gastrointestinal problems and mild allergic reactions
A. acidosis, amyotrophic lateral sclerosis (ALS), anemia
B. benign prostatic hyperplasia (BPH)
C. calcium absorption, cancer, candidiasis, chronic fatigue syndrome, coronary artery disease
D. depression
E. energy, epilepsy
G. gastric antacid, glycine deficiency
H. homocysteine level, hyperactivity, hypoglycemia
I. immunity, inhibitory neurotransmitter (CNS) assistance, ischemic stroke
L. liver detoxification/function
M. mania, memory, metabolic disorder, multiple sclerosis, muscular dystrophy, muscle tissue repair
P. pituitary gland function
R. regulates sleep rhythm, RNA/DNA
S. schizophrenia, skin/leg ulcer, stimulates glucagon
W. weight loss, wound healing
B. bean
C. cheese
D. dairy
E. egg
F. fish
L. legume
M. meat
P. poultry
S. soybean
Y. yogurt
· Non-essential - produced in the body
· High glycine intake is associated with fatigue
A. allergy, anemia (kidney failure)
B. blood flow/pH
D. dysbiosis (intestinal, bacterial, flora imbalance), dyspepsia
H. high blood pressure, histidine deficiency, HIV/AIDS
I. immunity, infant growth
K. kidney dialysis
L. liver detoxification (heavy metals)
N. nerve deafness, neurotransmitter assistance, nervous system health
R. radiation damage, red blood cell production, rheumatoid arthritis
S. sex function, stimulates stomach acid, stress
T. tissue growth/repair
U. ulcer (gastric)
W. white blood cell production
A. anchovies
B. banana, bean, beef, bran, brewer’s yeast, brown rice
C. cheese, chicken
D. dairy
E. egg
G. gotu kola
M. mackerel, meat
P. pork, poultry
R. rice, rye
S. sardine, soy, soybean
W. wheat, whey protein
· Non-essential - produced in the body
· Essential - from food sources (infant)
· Precursor to histamine - compound released during allergy reaction by immune system
· High histidine intake is associated with schizophrenia, stress, and anxiety/decreased zinc levels
A. anorexia, amyotrophic lateral sclerosis (ALS), appetite suppressant
B. balance insulin, blood clotting, blood sugar stabilization/regulation
C. chronic fatigue syndrome, concussion, confusion
D. depression, diabetes, dizziness
E. endurance, energy, exercise performance
F. fatigue
H. headache, hemoglobin production, hepatic encephalopathy (liver), hyperinsulinemia, hypoglycemia
I. infant growth, isoleucine deficiency
M. mania, McArdle’s disease, mental function, muscle function/strength/recovery/stamina
P. panic disorder, poor appetite in patients with kidney failure, hemodialysis, and cancer
R. reduces muscle wasting, repairs muscle tissue
S. spine cerebellar degeneration, stress (physical)
T. tardive dyskinesia
W. weight loss
A. almond
B. beef
C. cashew, chicken, chickpea (garbanzo bean)
D. dairy
E. egg
F. fish
L. lentil, liver
M. meat (red)
Q. quinoa
R. rye
S. seed, soy protein, spirulina
W. wheat, whey protein
· Essential - from food sources
· Passes blood-brain barrier
· Branched chain ammo acid (BCAA)
· Isoleucine, leucine, valine ratio of 1 : 2 : 2 desirable
· High isoleucine intake is associated with electrolyte imbalance, and diabetes/increased urination
A. amyotrophic lateral sclerosis (ALS), appetite suppressant
B. blood sugar balance, bone health
C. chronic fatigue syndrome
D. depression, diabetes, dizziness
E. endurance, energy
F. fatigue
G. growth hormone production
H. headache, hepatic encephalopathy (liver), hormone production, hyperinsulinemia, hypoglycemia
I. infant growth
L. leucine deficiency
M. muscle tissue health, muscle strength/recovery/stamina
P. phenylketonuria, pernicious anemia
S. sarcopenia, skin health, stress (physical)
W. wound healing
B. bean, beef, brown rice
C. chicken, cottage cheese
D. dairy
E. egg
F. fish
L. lentil
M. meat (red), milk
N. nut
O. oat
P. pea, peanut, poultry
Q. quinoa
S. sesame seed, soy, soy flour, spirulina
W. whey protein, whole wheat
· Essential - from food sources
· Passes blood-brain barrier
· Branch chain ammo acid (BCAA)
· Leucine, valine, isoleucine ratio of 2 : 2: 1 desirable
· Insulin deficiency and glucose intolerance decreases leucine levels
· High leucine intake is associated with increased ammonia in body/decreased B-3 and B-6 levels and pellagra
A. AIDS, anemia, antiviral, atherosclerosis, athletic performance
B. blood vessels, bone growth/development (infant/child), burns
C. calcium absorption, cholesterol, chronic fatigue syndrome, cold sore, collagen production, concentration, connective/muscle tissue
E. energy, enzyme disorder, Epstein-Barr virus
F. fertility, fever blister
G. growth
H. hair loss, herpes simplex virus, hormone production
L. lean body mass, lysine deficiency
M. muscle tissue development/repair
P. plaque removal, poor appetite, produce antibody hormones
R. reproduction disease
S. secretion of gastric juices, shingles
T. triglycerides
W. weight loss
A. amaranth
B. bean, beef, brewer s yeast
C. cheese, chicken, chick pea, cod, cottage cheese
D. dairy
E. egg
F. flounder
G. gotu kola, green bean
L. lamb, lentil, lima bean
M. meat (red), milk, mushroom (shiitake)
P. peanut, pork, potato (skin), poultry
Q. quinoa
S. sardine, soy, soybean, spinach spirulina
T. tuna
W. wheat germ, whey protein
Y. yeast (nutritional)
· Essential - from food sources
· Opposite effect to arginine
· Low levels of lysine increase arginine/decrease vitamin B-3
· High lysine intake is associated with gallbladder problems
A. alcoholism, allergy, antioxidant, arthritis, asthma, atherosclerosis
C. cancer (colon), chemical sensitivity, choline/collagen production, cholesterol, copper poisoning, coronary artery disease
D. dementia, digestion, drug withdrawal
E. edema, energy, estrogen excretion, ethylmalonic encephatlopathy
F. fat metabolism, fatty liver
G. gallstones, Gilbert’s syndrome (liver)
H. hair health, heart attack, HIV/AIDS, homocysteine level
I. immunity
L. liver/brain detoxification, liver disease/function
M. memory, methionine deficiency, muscle building/strength
N. nail health, neural tube defect (pregnancy)
O. osteoporosis
P. pancreatitis, Parkinson’s, preeclampsia
R. radiation damage, rheumatic fever, RNA/DNA synthesis
S. schizophrenia, skin lesions, slows aging
T. taurine production, Tylenol poisoning (acetaminophen)
W. weight loss, Wilson’s disease, wound healing, wrinkles
B. bean, beef
C. chicken
D. dairy
E. egg
F. fish
G. garlic
L. lentil, liver
M. meat, mushroom (shiitake)
O. onion
Q. quinoa
S. seed, soy, soybean, spirulina
W. whey protein, whole grain
Y. yogurt
· Essential- from food sources
· Methionine/cysteine increase the effects of glutathione
· Precursor to cysteine, taurine, carnitine, melatonin, and choline
· Produces creatine for muscle building
· High methionine intake is associated with brain/liver damage, atherosclerosis, heart disease, tumors, and death/increased homocysteine, cholesterol, and estrogen
A. arthritis, athletic performance
B. fat metabolism
C. chronic fatigue syndrome
H. high blood pressure
I. immunity, increase lean body mass, elasticity (arterial wall), growth hormone (pituitary)
L. liver detoxification/function/regeneration
M. muscle building
O. ornithine deficiency
R. reduce glutamine poisoning in brain from hepatic encephalopathy treatment
T. tissue/skin repair
W. weight loss, wound healing
C. chocolate
D. dairy
E. egg
F. fish
M. meat
O. oat
P. peanut, poultry
S. soybean
W. walnut, wheat
· Non-essential - produced in the body
· High ornithine intake is associated with gastrointestinal disturbances and insomnia
A. alcohol withdrawal, appetite suppressant, attention-deficit hyperactivity disorder
C. cancer, chronic pain, collagen formation, concentration
D. depression
E. edema Epstein-Barr virus
H. HIV/AIDS
I. infant growth
L. learning, leg cramps, lethargy, liver disease, low blood pressure
M. memory, menstrual cramps, migraine headache, mood, muscle cramps
N. nervous system neuralgia
O. osteoarthritis
P. Parkinson's, phenylalanine deficiency, premenstrual syndrome
R. rheumatoid arthritis
S. schizophrenia, sexual arousal, skin lesions, slows aging, stress
V. vitiligo
W. weakness, weight loss
A. almond, avocado
B. beef
C. cheese, chicken, cottage cheese
D. dairy
E. egg
F. fish
L. lima bean
M. meat, milk, mushroom, (shiitake)
P. peanut, pork, poultry, pumpkin seed
Q. quinoa
S. sesame seed, soy, soybean, spirulina
W. whey protein
Y. yogurt
· Essential - from food sources
· Passes blood-brain barrier
· Converted to tyrosme
· Precursor to epinephrine, norepinephrine, dopamine, and melanin
· Stimulates chaleceptokinin (CCK) enzymes to suppress appetite
· High phenylalanine intake is associated with blood pressure changes, nerve damage, chronic fatigue syndrome, and Epstein-Barr virus
A. atherosclerosis
C. cartilage healing, collagen production, connective tissue, coronary artery disease
H. high blood pressure
L. learning, liver disease
M. muscle/tendon damage
P. proline deficiency
S. sepsis, skin flexibility/texture, slows aging, strengthen joint/tendon/muscle
W. wound healing
C. chicken
D. dairy
E. egg
F. fish
P. poultry
R. red meat
S. soy
· Non-essential - produced in the body
· Precursor to glutamate/ornithine
· Synthesized from glutamic acid
· High proline intake is associated with gastrointestinal problems, seizures, hypotension, and liver damage
A. antipsychotic
B. brain health
C. candidiasis, cell membrane formation
D. diabetes, DNA/RNA synthesis
H. hypoglycemia
I. immunity, immunoglobulin/antibody production
M. metabolizes fat/fatty acids, muscle/tissue health, myelin sheath formation
N. nervous system health
P. pain
R. regulates blood sugar levels
S. serine deficiency
W. weight loss
A. almond, asparagus
C. chicken, chickpea (garbanzo bean)
E. egg
F. flaxseed
H. hummus
L. lentil
M. milk
P. peanut, pork
S. salami, salmon, shrimp, snap bean, soybean
W. walnut
· Non-essential-produced in the body
· Precursor to cysteine, glycine, methionine and tryptophan
· High serine intake is associated with impaired immunity and decreased vitamin B-6 levels
A. absorption/digestion of fats/soluble vitamins, AIDS, alcoholism, Alzheimer’s, antibacterial, anticonvulsant, anti-inflammation, antioxidant, antitoxin, anxiety, arrhythmia athletic performance, attention-deficit hyperactivity disorder, autism
B. balances calcium/potassium, bile formation, bipolar disorder, brain function
C. cancer (breast) candida, cardiomyopathy, cell membrane integrity, cholesterol, cirrhosis (liver), congestive heart failure, coronary artery disease
D. depression, diabetes, digestion, Down’s syndrome
E. edema epilepsy, eye health
G. gallstones
H. heart beat regulation, high blood pressure, Huntington’s chorea, hypoglycemia
I. immunity, intestinal disorder
K. kidney failure
L. liver disorder (hepatitis)
M. macular degeneration, memory, metabolic syndrome, mood, muscular dystrophy, myotonia
N. neuropathy
P. Parkinson's, platelet formation
R. Raynaud’s disease, retinitis pigmentosa
S. seizure, skin repair, slows aging, sodium/calcium/potassium/magnesium utilization, stress
T. taurine deficiency, thalassemia, tinnitus, triglycerides
W. weight loss
D. dairy
E. egg
F. fish
M. meat, milk
S. seafood
· Non-essential-produced in the body (liver) from methionine and cysteine
· Taurine does not readily pass the blood-brain barrier
· Alcohol decreases taurine levels
· Taurine inhibits glycation which causes cell aging
· High taurine intake is associated with diarrhea, gastric ulcer, and liver disease/increased stomach acid production/decreased vitamin B-6, and zinc levels
A. AIDS, amyotrophic lateral sclerosis (ALS)
C. collagen/elastin formation
D. depression
E. epilepsy
F. familial spastic paraparesis
G. gastrointestinal health
I. immunity
L. liver fat build up, liver function/detoxification
M. multiple sclerosis, muscle spasticity
S. skin elasticity, spinal spasticity
T. threonine deficiency, thymus growth/activity, tooth enamel
W. weakness
B. bean, beef, bread, brown rice
C. chicken, cottage cheese
D. dairy
E. egg
F. fish
G. gotu kola
L. lentil, liver
M. meat
N. nut
P. peanut, poultry
Q. quinoa
S. seed, soy, spirulina
W. wheat, wheat germ, whey protein
Y. yogurt
· Essential-from food sources
· Threonine changes in the body to glycine/serine
· Precursor to isoleucine
· High threonine intake is associated with liver damage, nausea, and skin rash/decreased vitamin B-6 levels
A. aids blood clotting, alcoholism amyotrophic lateral sclerosis (AIS), anti-inflammation anxiety appetite suppressant assists serotonin production, athletic performance, attention- deficit hyperactivity disorder
B. bruxism
C. cholesterol, chronic fatigue syndrome, coronary artery disease
D. depression
F. facial pain, fibromyalgia
G. growth hormone production (pituitary)
I. immunity, insomnia, intestinal peristalsis (child)
M. metabolism, migraine headache, mood, muscle maintenance
N. nerve/brain function
P. pellagra, premenstrual dysphoric syndrome
S. schizophrenia, seasonal adjustment disorder, sleep apnea, smoking cessation, stress, stroke
T. Tourette syndrome, tranquilizer, tryptophan deficiency
V. vitamin B-3 production
W. weight loss
A. almond, apricot, asparagus
B. banana, basil, beef, beet, bell pepper, broccoli, brown rice, brussels sprouts
C. cabbage, cauliflower, celery, chicken, chocolate, collard greens, cottage cheese, cucumber
D. dairy, dried dates
E. eggplant
F. flaxseed
G. garlic, green bean
K. kale
L. lamb, lentil
M. meat, milk, mustard greens
O. oat, onion, oregano
P. peanut, plum, pork, potato (skin), poultry, pumpkin seed
Q. quinoa
S. salmon, sardine, seafood, sea vegetable, sesame seed, soy protein, spinach, spirulina, squash, sunflower seed, Swiss chard
T. tuna, turnip greens, turkey
W. whey protein
· Essential - from food sources
· Passes the blood-brain barrier
· Precursor to serotonin, melatonin, dopamine, and vitamin B-3
· Body converts tryptophan to 5-HTP (5-hydroxytryptophan)
· High tryptophan intake is associated with gastrointestinal problems and eosinophilia- myalgia syndrome (EMS) (blood disorder)
A. adrenal function, alcohol/cocaine withdrawal, alertness, allergy, Alzheimer’s, anxiety, appetite suppressant, atherosclerosis, attention-deficit hyperactivity disorder
B. blood sugar stabilization, brain health
C. chronic fatigue syndrome, concentration, coronary artery disease
D. dementia, depression
E. energy, Epstein-Barr virus, erectile dysfunction
H. headache, helps pituitary/adrenal/thyroid glands function, hypothyroidism
I. immunity
L. libido, low blood pressure, low body temperature (feet/hands)
M. mental function, mood
N. narcolepsy
P. Parkinson's, phenylketonuria (PKU), pituitary gland function, premenstrual syndrome, produces melanin (pigment for skin, eye, hair color), psoriasis
R. restless leg syndrome
S. schizophrenia, stress, stroke
T. tinnitus, thyroid gland function, tyrosine deficiency
W. weight loss (fat), wrinkles
A. almond, avocado
B. banana, bean
D. dairy
E. egg
F. fish
L. lima bean
M. meat, mustard greens
N. nut
O. oat
P. pumpkin seed
S. sesame seed, soy, spinach
W. wheat
· Non-essential – produced in the body
· Passes blood-brain barrier.
· Precursor to norepinephrine, epinephrine, dopamine, thyroxin, growth hormone, melanin and L-dopa
· Tyrosine is synthesized from phenylalanine
· High tyrosine intake is associated with chronic fatigue syndrome/Epstein-Barr virus, hyperthyroidism, and liver damage
A. amyotrophic1ateral sclerosis (ALS), appetite suppressant
B. balances insulin/nitrogen, brain injury (alcohol)
E. energy
G. gallbladder disease
H. hepatic encephalopathy (liver), hyperinsulinemia
M. maple syrup urine disease, muscle tissue growth/repair, muscle metabolism/strength/recovery/stamina, myelin sheath
S. stress (physical)
V. valine deficiency
W. weight loss
B. beef
C. chicken, cottage cheese
D. dairy
E. egg
F. fish
G. grain
L. legume
M. meat, mushroom
P. pea, peanut
Q. quinoa
S. soybean, soy flour/protein, spirulina
W. whey protein
· Essential - from food sources
· Passes blood-brain barrier
· Branched chain amino acid (BCAA)
· Balance valine with leucine/isoleucine in a 2 : 2: 1 ratio
· High valine intake is associated with hallucinations (tactile/visual) and ketotic hyperglycemia
This chapter presented all of the important amino acids that should be part of our nutritional intake for super health. All of these amino acids are present in the different foods listed. As indicated earlier, the 2010 Dietary Guidelines for Americans indicated that supplemental nutrient intake is only necessary under certain specific situations. Therefore, we can obtain all of these required amino acids through our daily food intake. Balance and moderation are key components to achieve and maintain super health.