Understanding Amino Acids and their Importance in DietWritten by Protica Research
The importance of protein in a healthy diet is well known to nutritional scientists, and widely understood by general population. Indeed, every bodily system is directly or indirectly supported by protein. For example, protein supports structural development of cells, helps ensure integrity of tissue, aids digestion, carries hormones, and strengthens immune system[i]. More recently, however, motivation for people to choose protein-rich foods has been fueled by carbohydrate-free and carbohydrate-reduced diets, such as Atkins™ Diet, South Beach Diet™ and Isometric Diet™. Via each of these diet programs, millions of people are vigilantly scanning food labels, and asking pertinent health questions when eating out. Added to this growing number of protein-aware people are, of course, millions of bodybuilders, powerlifters and athletes who have demonstrated for centuries irreplaceable value of protein in building and maintaining muscle. As impressive and inspiring as it is to see that more people than ever before are “protein-conscious”, there is still more useful protein information to learn. It is well past time to add an understanding of amino acids to this protein knowledge base. Many people – understandably -- do not recognize that amino acids are not acids as they are conventionally understood. Rather, they are molecular units that comprise protein. They are, quite simply, very building blocks of protein. Amino acids are organic compounds that contain two groups of molecules: amino (-NH2) and carboxyl (-COOH). There are a total of 19 amino acids in human diet, of which 11 are non-essential, and remaining 8 are essential. It is this critically important fact – that there are 2 kinds of amino acids -- that should be well understood and acted upon by eaters everywhere. If term “amino acid” does not readily suggest link to protein, terms “non-essential” amino acids and “essential” amino acids can be sources of even greater confusion. The nutritional world is fond of word “essential”, and uses it often to describe something that is important, or critical, or irreplaceable. For example, a nutritionist may rationally inform her patient that eating 50 grams of protein per day is essential; and by this she means “very important”. This same application of term does now, however, flow to “essential” and “non essential” amino acid vocabulary. Non-essential amino acids are those that body is able to synthesize itself. This does not mean, of course, that body can create these non-essential amino acids out of nothing. Rather, it means that body’s own internal laboratory can create these 11 non-essential amino acids from raw materials. It is for this reason that these 11 amino acids are called non-essential; it has nothing to do with term “important” or “unimportant”. These 11 non-essential amino acids include, in alphabetical order:[ii] - Alanine - Arginine - Asparagine - Aspartic Acid - Cysteine - Glutamic Acid - Glutamine - Glycine - Histidine - Proline - Tyrosine The remaining 8 amino acids are called essential; and this refers to fact that they cannot be synthesized. The body can only receive them exogenously (eg. through food). These essential amino acids include, in alphabetical order:[iii]
| | Beyond Macronutrients and the Importance of Vitamin SupplementsWritten by Protica Research
Most healthy eaters are familiar with three macronutrients that garner most media attention within diet world: proteins, carbohydrates, and fats. Indeed, some highly regarded eating programs, such as Isometric Diet®, are designed to deliver an optimal balance of these three macronutrients. Yet what is often overlooked in a nutrition vocabulary dominated by talk of proteins, carbohydrates, and fats, is plain fact that vitamin supplements play a critical role in an overall healthy eating program. It is a neglect that, ironically, derives from scientific misunderstanding. Until recently, scientific community firmly maintained that vitamin supplements were unnecessary and potentially even dangerous. This claim was based on a position that body’s vitamin needs could be met through diet, and that vitamin supplements are largely created from synthetic, low quality ingredients. However, evidence to contrary has emerged; or to put things more accurately, scientific community is finally accepting a new view. Clinical studies clearly show that high quality vitamin supplements can be produced from all natural sources, and that taking them can prevent serious health ailments such as heart disease, osteoporosis, and even cancer [i]. It has also been accepted that vitamin supplements help body effectively regulate how energy is utilized. In this sense, they ensure that energy delivered by macronutrients – in form of calories – is directed properly to promote growth and development [ii]. However, despite scientifically proven importance of vitamin supplements, some key concerns have been raised. Specifically, nutrition community has raised questions with respect to potential toxicity of supplements that contain “fat-soluble” vitamins. Fat-soluble vitamins are not easily and swiftly eliminated by body. Instead, they are stored in organs and tissues. Over time, there can be a build-up of fat-soluble vitamins [iii], which can lead to adverse health effects such as nausea, diarrhea, unhealthy weight loss, bone density loss, and digestive tract disorders [iv]. Fortunately, to avoid this potential damage, there are vitamin and nutritional supplement products on market that offer water-soluble vitamins. Water-soluble vitamins travel smoothly through body and excess is excreted through kidneys. As such, there is little to no risk of toxic build up [v]. At same time, these water-soluble vitamin and nutritional supplements can be derived from all-natural sources. This is important to note, because, synthetic vitamins can only replicate a fraction of beneficial nutrients found in natural sources. As such, holistic positive impact that can only come from several nutrients working together cannot be reproduced synthetically [vi]. These scientific acknowledgements of value of vitamin supplements -- and accessibility of water-soluble, all-natural products -- bode well for average consumer, and especially well for dieters.
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