Beauty and health largely depend on the diet, in particular, on the content of amino acids in it. We figured out which ones are especially important for nail strength, skin elasticity, and hair shine, and also collected products that are worth adding to the menu.
Why do hair, skin, and nails need amino acids?
Amino acids are organic compounds that make up proteins. And they, in turn, are part of the body’s coverings. For example, hair and nails are made of keratin, and collagen is responsible for maintaining the elasticity and youth of the skin. Without a sufficient number of constituent elements, it will be difficult to create the proteins necessary for the body.
Amino acids are also needed by humans for digesting food, repairing tissues, obtaining energy, and the normal functioning of all organs. They are also involved in the synthesis of hormones and work as neurotransmitters — substances that help transmit nerve impulses.A person needs 20 amino acids, some of which our body is able to synthesize on its own. Nine of the essential amino acids can only enter the body from the outside, which is why they are called essential. To get them, it is enough to follow a healthy diet and consume protein products every day – it does not matter whether they are of animal or plant origin.
7 of the 20 amino acids needed by the body are especially important for the quality of skin, hair, and nails.
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Proline
It is one of the main components of keratin and collagen, which are necessary not only to maintain skin elasticity, but also to prevent brittle nails and the normal functioning of joints and tendons. Among other things, proline strengthens the myocardium and supports normal heart function.The human body is able to produce this amino acid on its own. But sometimes the process can slow down, for example, during stress, depression, increased mental activity, or weakened immunity. In such cases, it is worth adding gelatin products to the diet, such as jelly and jellied meat, bone broth, Greek yogurt, meat, and seaweed.
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Leucine
One of the essential amino acids, Leucine helps maintain skin elasticity, recover faster from exercise, and control blood sugar levels, as well as promote muscle growth.The recommended daily dose of leucine is 39 milligrams per kilogram of body weight. It is not difficult to get this amount of amino acid with a proper diet, as it is found in many foods. So, meat (beef and pork), chicken, cheese, tuna, and eggs will help to stock up on leucine. Those who do not eat animal products can add beans, tofu, tempeh or soy powder, brown rice, buckwheat, seaweed, pistachios, chia seeds, hemp and flax to their diet.
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Threonine
Threonine deficiency affects the quality of your smile, your skin’s health and youthfulness, as it is necessary for the production of tooth enamel, collagen and elastin. This amino acid is also involved in lipid metabolism and prevents fat from accumulating in the liver. Threonine is also useful for combating intestinal disorders, mild depression, and anxiety.
It is an essential amino acid, so threonine must be consumed with food. For the normal functioning of the adult body, it is necessary to consume 10 to 20 milligrams of the amino acid per kilogram of body weight. You can find threonine in beef, chicken breast, turkey, tuna, tofu, edamame, milk, eggs, green peas, pumpkin seeds, seafood, and quinoa.
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Arginine
The main contribution of arginine to health and beauty is its participation in the synthesis of nitric oxide. This compound helps to restore the skin and maintain its youth, and also improves blood supply to the hair roots, thereby stimulating their growth. In addition, arginine strengthens the immune and digestive systems, protects the lungs, heart, and blood vessels, and also helps control blood sugar levels by stimulating the production of insulin and glucagon.The body of a healthy adult produces arginine in sufficient quantities, and this amino acid is also ingested with protein foods. Arginine can also be found in walnuts, peanuts, and fish, such as tilapia.
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Lysine
Another participant in collagen synthesis. Lysine deficiency can lead not only to a deterioration in the quality of the body’s integuments and early aging of the skin, but also to hair loss, a decrease in muscle mass, and poor calcium absorption. This amino acid is also important for maintaining a good mood: its deficiency can cause rapid fatigue, loss of appetite and strength, and increased irritability.
The human body cannot synthesize lysine on its own, and the recommended daily dose of the amino acid is 30 milligrams per kilogram of body weight. Lysine is found in meat, eggs, legumes, fish and seafood, and quinoa; Brussels sprouts and almonds are also rich in it.Cysteine is needed not only to maintain healthy hair, nails, and skin, but also for muscle recovery and growth. Therefore, it is especially important for those who exercise
