Amino Acids in Foods

8/12/2019 Amino Acids in Foods

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Abstract

Recent studies confirm that dietary methionine restriction increases both

mean and maximal lifespan in rats and mice, achieving "aging retardant"

effects very similar to those of caloric restriction, including a suppression

of mitochondrial superoxide generation. Although voluntary caloricrestriction is never likely to gain much popularity as a pro-longevity

strategy for humans, it may be more feasible to achieve moderate

methionine restriction, in light of the fact that vegan diets tend to be

relatively low in this amino acid. Plant proteins - especially those derived

from legumes or nuts - tend to be lower in methionine than animal

proteins. urthermore, the total protein content of vegan diets, as a

function of calorie content, tends to be lower than that of omnivore diets,

and plant protein has somewhat lower bioavailability than animal

protein. !hole-food vegan diets that moderate bean and soy intake,

while including ample amounts of fruit and wine or beer, can be uite

low in methionine, while supplying abundant nutrition for health#assuming concurrent $%& supplementation'. urthermore, low-fat vegan

diets, coupled with exercise training, can be expected to promote

longevity by decreasing systemic levels of insulin and free ()-(* the

latter effect would be amplified by methionine restriction - though it is

not clear whether ()-( down-regulation is the sole basis for the impact

of low-methionine diets on longevity in rodents.

Being vegetarian in Turkey

01.12.2008 16:14

Some people think that being vegetarian in Turkey is a difficult thing. Tourists that hit Turkishshores for the first time come with the pre- and ill-conceived idea that Turkish cuisine revolvesaround the revolving dner kebab.

Despite the popularity of this style of kebab across the country it is far from the most obvioussymbol of the long-standing fast food tradition of Turkey. The humble simit that sesamecovered bread ring seen on every street corner and between would be an e!ually likely candidatefor most popular food. "t is also a very good e#ample of everyday foods that meet some of thenutritional needs of a vegetarian.

$hat does it mean to be vegetarian though% &eing a vegetarian is not 'ust about missinganimal proteins and eating copious amounts of vegetables. (any people describe themselves asvegetarians but they may have very different beliefs and eating habits to a fellow vegetarian

sitting at the very ne#t table. There have been numerous attempts to !ualify and label the type ofvegetarian diets that people follow but at present there are no internationally agreed upondefinitions which makes some sense given that it is usually personal choice that leads tovegetarian-style dietary restrictions.

)eneral categories of vegetarianism*+vo vegetarians do not eat meat poultry fish or dairy but do eat eggs.,acto vegetarians do not eat meat poultry fish or eggs but do eat dairy products.+vo-lacto vegetarians do not eat meat poultry or fish but do eat eggs and dairy products.+vo-lacto-pisco vegetarians do not eat meat and poultry but do eat fish eggs and dairy.egans do not eat any animal or fish products or derivatives from these foods which for some

means not consuming honey. eganism usually encompasses more than eating and vegans willnot wear leather wool or silk items. Taking a vegan diet one step further into dietary restrictionand often nutritional deficiency is the practice of eating only raw fruits and nuts called afruitarian diet. &eyond this is the realm of raw foodists a dietary world where food is eatenraw or only heated to about / degrees 0elsius. The idea behind eating unprocessed andunheated food is to maintain as much of the vitamin and mineral content of the food from itsnatural state. There is a large body of evidence that supports the fact that food cooked and kept
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at ambient or hot temperatures loses significant !uantities of many vitamins. $hat many of thesupporters of eating raw food fail to tell their fellow foodies is that the simple act of peeling orcutting a fruit or vegetable will also reduce the micronutrient content.

$hy vegetarians need to mi# their proteins1egardless of the restriction it is harder for a person to meet their daily nutrient re!uirements

without meat especially red meat which is one of the richest sources of heme iron available anda great source of protein. 2s a general rule the stricter the diet the more care a person needs to

take to ensure their nutritional status is not compromised.3ating the right mi#ture of cereals grains and legumes ensures that vegetarians meet their

protein needs that they get the right mi#ture of essential amino acids the building blocks ofprotein. There are 4/ essential amino acids that is they cannot be made within the body andwhilst these are readily available in animal proteins vegetable proteins are not complete. 3ach ofthe main vegetable groups has at least one limiting amino acid*

5rotein source ,imiting amino acid6s$heat lysine1ice lysine,egumes6pulses tryptophan or methionine(ai7e lysine and tryptophan2 vegetarian who avoids or consumes very little animal protein and replaces this with mai7e

wheat and rice will become lysine deficient. 2dding legumes 8e.g. lentils9 will resolve the lysineproblem but eating lots of legumes and pulses without accompanying starchy grains such as

wheat and rice a common dietary pattern today results in a lack of tryptophan and methionine.&ack to being vegetarian in Turkey"t is generally easy to get cereals and grains in the form of bread pasta and rice with pulses

and legumes coming in soups 8:orba9 with lentils 8mercimek9 and chickpeas 8nohut9 olive dishesof dried beans 8kuru fasulye9 and a myriad of vegetables broad bean puree 8fava9 stews againwith chickpeas and dried beans or spicy kfte of red lentils 8ci; kfte9.

$hoever wrote ?ou cant find vegetarian food in Turkey in that guidebook " picked up when "first traveled to Turkey over a decade ago clearly had not had real e#perience with Turkish food orunderstood what vegetarianism means. =ow perhaps this would have been true if the guide wereto assist with traveling through the +ttoman lands during the empires reign dining with the eliteand en'oying meat at the centerpiece of a meal or ban!uet but not these days.

1ecipes from as late as the 4@th century especially those of the palace kitchen are laden withmeat. Dishes based on vegetables were seasoned with meat or meat broth. The 7eytinya;lA8olive oil9 dishes so popular today many featuring seasonal legumes and vegetables are arelatively new addition to the Turkish kitchen really becoming a part of B/th century cuisine asthe me7e table developed.

So why are simits such a good food for a vegetarian% Sesame seeds have significant levels oftryptophan methionine and lysine -- the three main limiting amino acids in vegetable proteins.)ood simits do not have a vague smattering of sesame seeds but a reasonable spoonful or two.0oupled with their oil content and the energy from carbohydrates in the bread all that is neededis a slice of cheese 8for the lacto-vegetarian>9 a freshly s!uee7ed orange 'uice and a cucumberfrom the ad'acent street vendor and the average vege will have covered many of their nutritionbases>

1esource* Todays Caman

Amino Acid +ist $est $et oods

Alanine Histidine

Arginine Isoleucine

Asparagine Lysine
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Aspartic Acid Methionine

Carnitine Ornithine

Citrulline Phenylalanine/DLPA

Cysteine & Cystine Serine

GABA aurine

Gluta!ic Acid hreonine

Gluta!ine ryptophan

Glutathione yrosine

Glycine "aline

Alanine##What it does:

Aids in !eta$olis! o% glucose

pstein#Barr and chronic %atigue ha'e $een associated (ith e)cessi'e Alanine*

yrosine and Phenylalanine le'els+

Arginine--What it does:

,etards gro(th o% tu!ors and cancer+

nhances i!!une %unction

Increases si-e and acti'ity o% the thy!us gland

Aids in li'er deto)i%ication $y neutrali-ing a!!onia

Se)ual !aturity !ay $e delayed (ith de%iciency

.sed in treating sterility in !en $y increasing sper! count

Help%ul in the healing/repair o% sin and connecti'e tissue

I!portant in !uscle !eta$olis!

Maintains proper nitrogen $alance

Aids in (eight loss $y increasing !uscle !ass

In'ol'ed (ith the regulation o% !any en-y!es and hor!ones

Sti!ulates pancreas to release insulin
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Is a co!ponent o% the pituitary hor!one 'asopressin

Helps in the release o% gro(th hor!one

Aids in $uilding ne( $one and collagen

Can $e good %or arthritis

Arginine Deficiency signs: Angina* congesti'e heart %ailure* in%ertility* !inor in0uries*

decreased athletic per%or!ance* gastitis* high $lood pressure* i!potence* slo( (ound

healing+ Stress uses up Arginine+

Best bet foods for Arginine1 Caro$* chocolate* coconut* dairy products* gelatin* !eat*

oats* nuts* ra( cereals* peanuts* soy$eans* (alnuts* (hite %lour* (heat* and (heat ger!+

Contraindicated with those who aresu%%ering %ro! 'iral in%ections* pregnant* lactating

(o!en and those (ith schi-ophrenia should a'oid ingesting o'er 23 !gs+ per day+

Asparagine--What it does:

Maintains $alance (ithin the central ner'ous syste!

Helps a!ino acids to con'ert to (hat they are supposed to in the li'er

Best Bet Foods for Asparagine:Meat

Aspartic Acid--What it does:

Increases sta!ina

Good %or %atigue

"ital role in !eta$olis!

Good %or chronic %atigue

Bene%icial %or neural and $rain disorders

Helps to re!o'e e)cess a!!onia %ro! the $ody

Aids cell %unction and the %unction o% ,4A and D4A

nhances production o% i!!unoglo$ulins and anti$odies

Best Bet Foods for Aspartic Acid:Sprouts
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Bragg's Amino Acids:his isn5t really an a!ino acid* it is a soy#sauce tasting condi!ent

deri'es %ro! %er!ented soy that has a!ino acids in it+ It5s good6 'ery house should ha'e

a $ottle+ Chec out their (e$site at (((+$ragg+co!

Carnitine--What it does:

,elated to B#"ita!ins

Helps transport long#chain %atty acids to pro'ide !uscle energy

Increases the use o% %at as an energy source

Helps (ith dia$etes $y helping to use %ats

Inhi$its alcohol#induced %atty li'er

Lessens the ris o% heart disorders Lo(ers $lood triglycerides

Aids in (eight loss

I!pro'es !uscle strength in people (ith neuro#!uscular disorders

De%iciency !ay lead to certain !uscular dystrophies

Sy!pto!s o% de%iciency1 con%usion* heart pain* !uscle (eaness* o$esity+

Signs of Carnitine Deficiency: Angina* Congesti'e Heart 7ailure* Chronic 7atigue

Syndro!e* Chronic O$structi'e Pul!onary Disease 8COPD9* Dia$etes* High riglycerides*

In%ertility* Inter!ittent claudication* !inor in0uries %ro! e)ercise* decreased endurance*

High cholesterol* ,aynaud5s disease+

Best Bet Foods for Carnitine1 Dairy and !eat and other %ood o% ani!al origin+

Vegetariansshould eat corn products %orti%ied (ith lysine to help o'erco!e de%iciency+

Can also tae L#Carnitine+ De%iciency !ay $e a result o% o)ygen de%iciency*so $reath6

Citrlline--What it does:

Pro!otes energy

Sti!ulates the I!!une syste!

Meta$oli-ed to %or! L#Arginine

Deto)i%ies a!!onia

Best Bet Foods for Citrlline1 Li'er
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Cysteine and Cystine--What they do:

Cysteine is 'ery unsta$le and con'erts easily to Cystine

Contain $ioa'aila$le sul%ur I!portant in deto)i%ication

I!portant %or strong nails* sin and hair

Aids in the production o% collagen

Pro!otes elasticity o% sin

7ound in digesti'e en-y!es

Helps deto)i%y the $ody and protect it %ro! radiation da!age

7ree radical destroyer Helps protect the li'er %ro! alcohol* drugs* and to)ins %ro! cigarettes

Help%ul (ith rheu!atoid arthritis

Help%ul (ith hardening o% the arteries

Help%ul (ith !utagenic aspects o% cancer

Pro!otes healing a%ter surgeries and $urns

Chelates hea'y !etals 8lie copper9

Helps iron to a$sor$ into the $ody 8$inds it9

Pro!otes %at $urning

Helps to $rea do(n !ucus 8so used %or $ronchitis* e!physe!a and tu$erculosis9

Helps strengthen (hite cell acti'ity

Helps (ith age spots

Best Bet Cysteine and Cystine Foods!spplements:

7ound as 4AC 84#acetylcystine9* L#Cysteine ta$lets or %ree#%or! a!ino acids+ ggs* !eat*

dairy and so!e cereals+

Cation: Dia$etics $e(are+ May inacti'ate insulin+ People (ith the rare genetic condition

that causes cystinuria should not tae this supple!ent+

"ABA #"amma-Aminobtyric Acid$--What it does:

Acts as a neurotrans!itter in the Central 4er'ous Syste!

ssential %or $rain !eta$olis!


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Inhi$its ner'e cells %ro! o'er %iring thus pre'ention an)iety and stress#related

ner'ousness

Acts lie "aliu! or Li$riu! (ithout the %ear o% addiction

.sed in the treat!ent o% epilepsy and hypertension

Increases li$ido $ecause it acts as a rela)ant

.se%ul %or enlarged prostates

.se%ul %or Attention De%icit Disorder

%oo mch "ABA can casean)iety* shortness o% $reath* nu!$ness around the !outh and

tingling e)tre!ities+

Best Sorces of "ABA:GABA co!es in ta$lets+ Choose a high#:uality supple!ent that isstandardi-ed so you (on5t $e o'er or under dosed+ I lie Source 4aturals or Solaray

Brands+

"ltamic Acid--What it does:

.sed to $uild proteins

he prostate gland secretions are high in gluta!ic acid so it can $e used as a

treat!ent %or Benign Prostatic Hyperplasia I!portant in the !eta$olis! o% sugars and %ats

Aids in the transportation o% potassiu! across the $lood#$rain $arrier

he $rain uses gluta!ic acid as %uel

Con'ersion o% gluta!ic acid into gluta!ine is the only !eans $y (hich a!!onia in

the $rain can $e deto)i%ied

Helps to correct personality disorders

.se%ul in treating childhood $eha'ioral disorders .sed in the treat!ent o% epilepsy* !ental retardation* !uscular dystrophy* ulcers*

and hypoglyce!ic co!a

Best Bet "ltamic Acid Sorces:Meat* poultry* %ish* eggs* dairy and so!e protein#rich

%oods+ 7ree#%or! a!ino acids and ta$let %or! are also a'aila$le+

"ltamine--What it does:

he !ost a$undant a!ino acid in the $ody* it is a protein $uilding $loc In'ol'ed in !any !eta$olic processes 8!ore than any other a!ino acid9
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Con'erted to glucose (hen needed

.sed as an energy source

Ser'es as %uel %or cells lining the intestine

.sed $y ;hite Blood Cells %or i!!une %unction

Has anti#in%la!!atory e%%ects so used %or arthritis* autoi!!une diseases*

%i$rosis* connecti'e tissue diseases such as poly!yositis and scleroder!a

.sed %or tissue da!age due to radiation treat!ents %or cancer

May help (ith depression* enhances !ental %unctioning

.sed %or epilepsy* %atigue* i!potence* schi-ophrenia* senility and de'elop!ental

disa$ilities

.sed to increase athletic per%or!ance

.se%ul %or dieters and $ody $uilders

.sed %or alcohol (ithdra(al support+ Helps to decrease cra'ing

.sed %or gastritis* peptic ulcers and ulcerati'e colitis 8


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Helps to !aintain the integrity o% red and (hite $lood cells

4eeded %or car$ohydrate !eta$olis!

Anti#aging e%%ects

Helps to $rea do(n o)idi-ed %ats that lead to atherosclerosis

Deficiencies of "ltathione lead to:lac o% coordination* !ental disorders* tre!ors*

di%%iculty !aintaining $alance* e)cessi'e aging+

Best Sorces of "ltathione:Supple!ents are e)pensi'e+ Oral supple!ents !ay not $e

'ery e%%ecti'e+ ,a( !aterials in the %or! o% Cysteine* Gluta!ic Acid and Glycine* (hich all

co!$ine together to produce Glutathione* are a $etter choice+

"lycine--What it does:

.sed to $uild proteins

Maintains health o% prostate gland

,etards !uscle degeneration

.tili-ed in the construction o% D4A and ,4A

ssential %or the synthesis o% nucleic acids and $ile acids

Helps to $uild other a!ino acids in the $ody

,epairs da!aged tissue and pro!otes healing

4ecessary %or Central 4er'ous Syste! %unction* used %or spastic acti'ity lie that

o% Multiple Sclerosis and progressi'e Muscular Dystrophy

.sed %or the treat!ent o% hypoglyce!ia 8sti!ulates glucagon release9

.sed %or epilepsy

.sed %or !anic 8$ipolar9 depression and %or hyperacti'ity

oo !uch can cause %atigue

.sed to treat lo( pituitary %unction

Best Sorces of "lycine:7ish* !eat* $eans* dairy and %ree#%or! a!ino acids+

(istidine #or (istadine$--What does it do)

.sed in the treat!ent o% rheu!atoid arthritis

May $oost #cell %unction 8HI"* AIDS* and auto#i!!une help=9

.sed %or gro(th and repair o% tissues


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I!pro'es concentration

Proper $one and gro(th de'elop!ent in children

.sed in the production o% anti$odies* hor!ones* and en-y!es

Helps (ith calciu! a$sorption

Signs of +ysine deficiency:ane!ia* $loodshot eyes* en-y!e disorders* hair loss* lac o%

concentration* irrita$ility* lac o% energy* poor appetite* reproducti'e disorders* retarded

gro(th* (eight loss+ Burn patients !ay need to $e supple!ented+

Best Bet Sorces of +ysine:7ish* eggs* !il* li!a $eans* !eat* cheese* potatoes* soy

products* yeast* and !ost proteins+ 7ree#%or! a!ino acid and ta$let %or!s+ &ote:7ree

%or! a!ino acid and ta$let %or!s should not $e used %or children+

,ethionine--What it does:

Supplies sul%ur to the $ody

.sed %or the treat!ent o% AIDS patients

May i!pro'e !e!ory recall in cases (ith ner'ous syste! degeneration

May help Parinson5s disease

.sed in the treat!ent o% pancreatitis .sed to support li'er %unction

Lo(er intaes during pregnancy associated (ith neural tu$e de%ects

aing too !uch !ay lead to heart disease $ut it

May help to pre'ent clogging the arteries $y eli!inating pla:ue

Assists in the $reado(n o% %ats

Helps deto)i%y lead and other hea'y !etals

Helps to pre'ent $rittle hair Protects against radiation

Bene%icial %or those (ith osteoporosis

Helps (ith che!ical allergies* rheu!atic %e'er* and pregnancy to)e!ia

Po(er%ul antio)idant inacti'ating %ree radicals

Good %or people (ith Gil$ert5s syndro!e 8a li'er disease9

,e:uired %or synthesis o% nucleic acid %or!ation and %or collagen %or!ation

Pro!otes the e)cretion o% estrogen

.sed %or schi-ophrenia 8it decreases hista!ine in the $ody9


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May pre'ent so!e tu!ors

4eeded %or the synthesis o% aurine and Cysteine

.sed in the production o% Choline (hich is used $y the $rain and to !ae $ile !ore

li:uidy+

Best Bet Sorces of ,ethionine1 Meat* %ish* eggs* li'er* dairy* garlic* lentils* onions*

soy$eans* seeds* and yogurt+ 7ree#%or! a!ino acids and capsule %or!+

rnithine--What it does:

May pro!ote !uscle#$uilding acti'ity $y increasing ana$olic hor!one acti'ity

4ecessary %or proper i!!une syste! and li'er %unction

Deto)i%ies a!!onia Aids in li'er regeneration

Pro!otes healing and repair o% da!aged sin and connecti'e tissue

Contraindications:Ornithine supple!ents should not $e taen $y children* pregnant

(o!en* nursing !others or anyone (ith a history o% schi-ophrenia+

Best Bet Sorces for rnithine:Meat* %ish* dairy* eggs and %ree#%or! a!ino acid or

capsule %or!+ Also a'aila$le as as Ornithine Alph#>etoglutarate 8O>G9 (hich is Ornithineco!$ined (ith Gluta!ine+ Depletion !ay occur during pregnancy+

.henylalanine and D/+-.henylanlanine #D+.A$--What it does:

.sed %or depression 8phenylalanine is con'erted to yrosine* (hich in turn

synthesi-es dopa!ine and norepinephrine

.sed %or alcohol (ithdra(al support

.sed %or osteoarthritis and rheu!atoid arthritis

.sed %or 'itiligo

Potential !ood ele'ator

May help control addicti'e $eha'ior

Pro!otes se)ual arousal

,educes hunger and cra'ings %or %ood

DLPA !ay in%luence the $rain and its (ay o% dealing (ith pain relie% $y sti!ulating

endorphins+ It5s painilling response increases o'er ti!e+ .sed %or !enstrual cra!ps* !igraines* and other pain


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May $e help%ul (ith Parinson5s

.sed %or !igraine pain* neuralgia and leg cra!ps

Contraindications:Pregnant (o!en and those (ho su%%er %ro! phenyletonuria 8P>.9+

Best Bet Sorces of .henylalanine and D+.A:Hal'ah* tahini* sesa!e seeds are the !ost

co!!on %oods that people test they need %or this de%iciency+ Proteins* cheese* al!onds*

peanuts* and soy$eans are other %oods high in this a!ino acid+ 7ree#%or! and capsule %or!

are the !ost co!!on sources+

Serine--What it does:

4eeded %or proper !eta$olis! o% %ats and %atty acids

.sed %or the gro(th o% !uscle

.sed to !aintain a healthy i!!une syste!

Aids in the production o% i!!unoglo$ulins and anti$odies

.sed in cos!etics %or it natural !oisturi-ing capa$ilities

%arine--What it does:

Helps a$sor$ %ats and %at#solu$le 'ita!ins

,egulates heart$eat and helps (ith cardiac arrhyth!ias Maintains cell !e!$rane sta$ility

Helps pre'ent $rain cells %ro! $eing o'eracti'e

Helps (ith Congesti'e Heart 7ailure

Helps (ith Dia$etes

Helps (ith High Blood Pressure

It is a $uilding $loc %or other A!ino Acids

It is a ey co!ponent in $ile 8needed %or digestion o% %ats9 Helps in the control o% seru! cholesterol

.sed %or ede!a and hypoglyce!ia

"ital %or the proper utili-ation o% sodiu!* potassiu!* calciu! and !agnesiu!

.sed to treat an)iety* poor $rain %unction and sei-ures

May $ene%it Do(n5s Syndro!e and !uscular dystrophy

.sed occasionally in $reast cancer treat!ent


14/36

De%iciency signs1 cardiac arrhyth!ias* disorders o% platelet %or!ation* intestinal

pro$le!s* yeast o'ergro(th* stress 8physical and e!otional9* -inc de%iciency*

e)cessi'e consu!ption o% alcohol+

&ote: Alcoholis! and dia$etes $oth increase the need %or aurine+

Best Bet Sorces of %arine: Meat* %ish* eggs* !il and %ree#%or! a!ino acids and

capsules+

%hreonine--What it does:

Maintains proper protein $alance in the $ody

I!portant in the %or!ation o% collagen and elastin

Aids li'e and lipotrophic %unction

Helps pre'ent %atty $uildup in the li'er

nhances i!!une syste! $y aiding in the production o% anti$odies

Best Sorces f %hreonine: 7ish o% any ind* $ee%* soy* (heat* $ro(n rice* $read* li'er*

peanuts* %ree#%or! a!ino acids and capsules+

%ryptophan--What it does:

4ecessary %or the production o% B2 84iacin9 in the $ody

.sed $y the $rain to produce serotonin

,esponsi$le %or nor!al sleep

Helps co!$at depression and inso!nia

Sta$ili-es !ood

Helps control hyperacti'ity in children

Alle'iates stress

Good %or the heart

aids in (eight control $y decreasing appetite

Good %or !igraine headaches

May reduce so!e e%%ects o% nicotine

De%iciency !ay lead to coronary artery spas!

Helps decrease sensiti'ity to pain

May help %i$ro!yalgia and !igraines


15/36

Best Bet Sorces of %ryptophan:Bro(n rice* cottage cheese* !eat* peanuts* soy protein

&ote: his supple!ent is not a'aila$le in supple!ent %or! in the .nited State $ecause in

4o'+ o% ?@@* there (as a report lining it to a $lood disorder called eosinophilia#!yalgia

syndro!e 8MS9+ Su$se:uent research re'ealed that it (as a conta!inant in the

supple!ent that (as causing the pro$le!* $ut the 7DA still (on5t allo( it on the !aret+

So+++go get so!e #HP 8#Hydro)ytryptophan9instead+

%yrosine--What it does:

It is a precursor o% se'eral neurotrans!itter including L#dopa* dopa!ine*

norepinephrine and epinephrine* so acts as a !ood ele'ator

May $e help%ul in Parinson5s disease

May $e help%ul in !ood disorders such as depression* de!entia* Al-hei!er5s* and

(ith en'iron!ental stress

Helps protect the sin against radiation $ecause it is a ey co!ponent o% !elanin

May $e help%ul in people (ith P>. disorder

Help%ul in alcohol and cocaine or other addicti'e drugs in (ithdra(al support

Helps suppress appetite and reduce $ody %at

Helps (ith nor!al %unction o% adrenal* thyroid and pituitary glands

Helps (ith !eta$olis! o% phenylalanine

Help%ul %or chronic %atigue and narcolepsy

Help%ul %or an)iety* depression* allergies and headaches

Signs o% de%iciency include1 Hypothyroidis!* lo( $lood pressure* lo( $ody

te!perature 8cold hands/%eet9* restless leg syndro!e+

May help (ith PMS

Contraindications: Should not $e taen (ith MAO inhi$itors used in the treat!ent o%

depression+

Best Bet Sorces of %yrosine1 Dairy* !eats* %ish* (heat* oats* al!onds* a'ocados*

$ananas* li!a $eans* pu!pin seeds and sesa!e seeds+ Also a'aila$le as capsule or %ree#

%or! a!ino acid+


16/36

Valine--What it does:

Has a sti!ulant e%%ect

4eeded %or !uscle !eta$olis! and tissue repair 4ecessary %or proper nitrogen $alance in the $ody 8this one co!es up o%ten in !y

practice9

Can $e used as an energy source $y !uscles

Corrects se'ere a!ino acid de%iciencies caused $y drug addictions

oo !uch !ay lead to %eelings o% sin cra(ling

Best Bet Sorces of Valine:Dairy* grains* !eat* !ushroo!s* peanuts and soy protein as

(ell as %ree#%or! a!ino acids and capsule supple!ents+

Nutritionist Jonny Bowden (Part II): Best Foods for Proteins,Amino Acids and Omega-3

y !e"in #ianni, citi$en %ourna&ist

'ee a&& artic&es y tis autormai& tis autor

(Natura&News) This interview is an excerpt from Kevin Gianni's RenegadeRoundtable, which can be found at tt*:++wwwenegadeoundta&ecom. In

this excerpt, Jonn !owden shares his thoughts on proteins, amino acids andomega"# and the best foods to provide them.

Renegade Roundtable with Jonn !owden, a board certified nutrition specialist andnationall $nown expert on weight loss and nutrition. %e is the author of Living theLow Carb Life: Choosing the Diet that's Right for You, The 150 Healthiest Foos on!arth: The "ur#risingl$ %nbiase Truth about &hat You "houl !at an &h$andThe ost !ffe(tive )atural Cures on !arth: The "ur#risingl$ %nbiase Truth about&hat Treat*ents &or+ an &h$

Kevin&.e/re ta&0ing aout *rotein and amino acids rigt now 'o I ad one1uestion aout a *&ant-ased source of *rotein A &ot of *eo*&e wo are ontis ca&& may or may not e "egan and a &ot of tem don/t necessari&y wantto eat meat or a"e tat sort of *rotein .at are your tougts on *&ant-

ased *roteins2 .at do you tin0 are some of te etter ones2

Jonn&.e&&, &et me gi"e fu&& disc&osure I/m not a "egan or "egetarian Ifind tat a "ery difficu&t way to &i"e and I am not con"inced tat tat isnecessari&y te est way for our s*ecies to eist I a"e a&& te concernstat many of te *eo*&e on te ca&& a"e aout te 1ua&ity of te *roteintat we eat and aout factory farming for anima&s and te crue&ty and not

to mention te steroids and antiiotics and growt ormones and a&& oftat oter stuff in te mi&0 tat I/m eating I certain&y don/t recommend
http://www.naturalnews.com/Author268.htmlhttp://www.naturalnews.com/contactauthor.asp?ID=268&Token=0&Title=Nutritionist%20Jonny%20Bowden%20(Part%20II):%20Best%20Foods%20for%20Proteins,%20Amino%20Acids%20and%20Omega-3%20http://www.renegaderoundtable.com/http://www.naturalnews.com/Author268.htmlhttp://www.naturalnews.com/contactauthor.asp?ID=268&Token=0&Title=Nutritionist%20Jonny%20Bowden%20(Part%20II):%20Best%20Foods%20for%20Proteins,%20Amino%20Acids%20and%20Omega-3%20http://www.renegaderoundtable.com/


17/36

not to anyone, ut I do tin0 tat in te &ong run te uman s*ecies does a

&itt&e it wit some anima& *roducts in our diet 4aye it/s once a wee04aye for some metao&ic ty*es or some genetic ty*es it/s tree times aday 5e uman s*ecies as ada*ted to many different ty*es of diets, utone diet it as not ada*ted to is te ig *rocessed food, ig sugar diet

5at/s across te oard, so you/&& see te Bantu of 'out Africa, wo do"ery we&& on an 678 caroydrate diet and you/&& see te Inuit, tat usedto e ca&&ed te s0imo in #reen&and and in A&as0a wo eat "irtua&&y

noting ut wa&e &uer and sea& meat, ecause "egeta&es don/t e"engrow u* tere and tey do "ery, "ery we&& None of tem eat sugar and

none of tem eat stuff wit a arcode, so I tin0 tat tere is a wide rangeof diets tat we can ada*t to, ut I do tin0 tat e"en te &ongest &i"ed*eo*&e te wor&d may eat "ery &itt&e meat, ut tey eat a &itt&e it of it It/scertain&y not te su*ermar0et meat we/re ta&0ing aout It/s usua&&y grassfed or free range or *asture fed and ea&ty cows and a**y cows tat &i"eon *asture

'o I/m not someone wo as a &ot of *ersona& e*erience wit a "egandiet 4y metao&ic ty*e is not suited for tat I do tin0 we/d a&& enefit ya"ing more raw foods in our diet 978 or 78 te eact numer, I don/t

0now It/s going to "ary for different *eo*&e, ut we a&& want some rawfruits and "egeta&es in our diet No 1uestion aout it, tese 0inds of

tings I tin0 tat e"en *eo*&e wo are on a ig- *rotein diet, e"en*eo*&e wo are fo&&owing At0ins sou&d eat more "egeta&es I tin0 acrosste oard we a&& wou&d enefit from more "egeta&es in our diet 5is is notcontradictory to a iger *rotein, iger fat diet .e need more "egeta&esin our diet across te oard I wou&d say tat tat/s true

Now tat said, ow do we get est 1ua&ity *rotein if we don/t want to eat

any anima& or fis-ased food and te answer is I don/t 0now 5eincon"enient trut, if you wi&&, is tat "egeta&e *rotein and *&ant-ased*rotein is not te same 1ua&ity It %ust isn/t ;ou can/t get your B


18/36

wey *rotein I tin0 tat tat wou&d e a "ery good a&ance to a "egan

diet or to a diet tat is &arge&y "egan, if not


19/36

'u**&ements made wit iso&ated nutrients are *roa&y te &east effecti"eway to *resent te ody wit wat it needs A mu&ti"itamin wit manyiso&ated ingredients crammed into a ca*su&e is no etter It may etem*ting to tin0 tat te su**&ement tat is est is te one tat de&i"erste igest mi&&igram amount of a nutrient But te rea&ity is tat a sma&&

amount of a nutrient in wo&e food form is many times more effecti"e tana &arge dose in iso&ated form As food forms of nutrients are s&ow&ydigested and asored, nutrients ecome a"ai&a&e to e uti&i$ed o"er a

*eriod of se"era& ours 4uc of te &arge dose of an iso&ated nutrient iswasted ecause te ody can on&y use a sma&& amount at one time

?ere is a sort &ist of wo&e food su**&ements tat *ro"ide a wea&t ofnutrition at "ery reasona&e cost Because tese are wo&e foods ratertan iso&ated com*ounds, tey can e consumed de*ending on need indifferent circumstances If te *&an is to engage in strenuous menta& or*ysica& eercise, tese su**&ements can e ta0en at te eginning, duringrea0s to 0ee* te endurance &e"e& u*, and as re*&enisment at te end of

te eercise routine Anyone wo as a se&f fu&& of e*ensi"e iso&atedcom*ounds can re*&ace most of tem wit some of tese ine*ensi"ewo&e food coices

!ee ollen

Bee *o&&en is an energy enancer and restorati"e tonic It is used aroundte wor&d to im*ro"e "ita&ity and endurance, aid reco"ery from cronici&&ness, *romote &onge"ity, regu&ate intestina& functioning, oost &ood,*re"ent infection, a&&e"iate menstrua& cram*s, *romote ferti&ity, "an1uisde*ression and fatigue, treat migraine eadaces, norma&i$e co&estero&

&e"e&s, e&* ci&dren o"ercome de"e&o*menta& *ro&ems, and *re"ent and

treat cancer

Bee *o&&en as more *rotein tan any anima& source *er e1ua& weigt, and

contains more free-form amino acids tan eef, eggs or ceese of e1ua&weigt 5e *rotein is ig&y digesti&e and asora&e, rendering mucmore nutriti"e "a&ue tan e1ua& amounts of anima& *rotein It contains anaundance of carotenoids, inc&uding &yco*ene, $eaantin and etacarotene tat te ody wi&& con"ert to "itamin A as needed It a&so containste com*&ete "itamin B com*&e inc&uding fo&ate, iotin, co&ine andinosito& It as "itamin >, "itamin =, te com*&ete "itamin com*&e, and"itamin ! It is ric in trace minera&s inc&uding iodine, and macro minera&s

inc&uding se&enium It contains iof&a"onoids and natura& sugars Its fattyacid *rofi&e is im*ressi"e and inc&udes ca*roic, ca*ric, myristic, *a&mito&eic,

o&eic, &ino&eic, aracidic, and eicosanoic, de*ending on te source of te*o&&en

A&& 0nown en$ymes and co-en$ymes are contained in ee *o&&en, a&ongwit gums, starc, sucrose, g&ucose, waes, resins, steroids, growtfactors, growt isoranetin, nuc&ein, amines, 1uercitin, nuc&eic acids sucas NA and =NA, *eno&ic acids, tar*enes, and many oter as yetunidentified nutrients Its amino acid *rofi&e is a&so im*ressi"e and

inc&udes try*to*an, &eucine, &ysine, iso&eucine, metionine, cystine,arginine, *eny&a&anine, istidine, "a&ine, g&utamic acid, tryrosine, g&ycine,

serine, *ro&ine and a&anine

ac ounce of ee *o&&en contains 96 ca&ories, grams of caroydrate,and is


20/36

4ost ee *o&&en &ae&s suggest starting wit a few grains and wor0ing u*to a teas*oon or more a day Organic ee *o&&en can e ougt on&ine fromitacost for a cost of CD&oro*y&& a&so increases*erista&tic action re&ie"ing consti*ation, and norma&i$es te secretion ofdigesti"e acids It is sooting to te digesti"e tract >&oro*y&& a**ears toencourage regeneration of &i"er ce&&s and di&ates &ood "esse&s to increasecircu&ation to a&& organs It aids in transmission of ner"e im*u&ses tatcontro& eart contraction Pycocyanin, te &uis *igment, is im*ortantfor ea&ty &i"er function and digestion of amino acids

'*iru&ina is *ercent fat, and most of tat is in te form of essentia& fattyacids, inc&uding &ino&eic, &ino&enic and aracidonic acid 5ese fats are used

to *roduce *rostag&andins, te ormona& regu&ators of &ood *ressure andca*i&&ary resi&ience, and to aid oygen trans*ort to te ce&&s 5ey are "ita&

to ea&t and a&so a"e a *ositi"e effect on air, nai&s and s0in


21/36

.at sugar is in s*iru&ina is in te form of ramnose and g&ycogen It is

"ery &ow in sodium 5e a"erage 77 mg ta&et of s*iru&ina contains on&yone to two ca&ories

'*iru&ina can e ougt in ta&et or *owdered form 5e recommendedser"ing si$e of s*iru&ina is 3 grams, a&toug you can consume as muc as

you &i0e ac ta&et is gram A ott&e wit E77 ta&ets of Nutres*iru&ina costs C&ore&&a is a sing&e-ce&&ed fres water-grown green a&gae tat e&*s ui&dte immune system and detoify ea"y meta&s and oter *oisons in teody It im*ro"es te digesti"e and e&imination system, norma&i$es &oodsugar and &ood *ressure &e"e&s, increases and c&arifies focus andattention, im*ro"es energy &e"e&, a&ances ody *?, and c&eanses tereat

>&ore&&a contains s&igt&y &ess *rotein tan s*iru&ina, and tis *rotein isa&so ig&y digesti&e It contains te com*&ete "itamin B com*&e wit

more B-, "itamin , a road s*ectrum of en$ymesinc&uding *e*sin for digestion, eta-carotene, iron, $inc, macro minera&s

suc as ca&cium, magnesium, $inc, *otassium, rare trace minera&s,essentia& fatty acids inc&uding gamma &ino&enic acid (#@A), and*o&ysaccarides

>&ore&&a is &ore&&a is a&so an ece&&ent trans*orter of oygen to te ody and rain

Its c&oro*y&& c&eanses te owe&, &oodstream and &i"er

>&ore&&a stimu&ates te acti"ity of 5-ce&&s and macro*ages y increasinginterferon &e"e&s, enancing te immune system/s ai&ity to comat foreignin"aders suc as acteria, "iruses, cemica&s and foreign *roteins It is a*ower cancer figter

N'I rand c&ore&&a can e *urcased on&ine from itacost for C9GGG 5eott&e contains


22/36

>ec0 te &ae&ing information

*lfalfa

A&fa&fa as roots tat grow


23/36


24/36

The aster )raftsmanship of the !ee

#atering *o&&en is an arduous *rocess .en ees arri"e at f&owers, tey*ic0 out te est *o&&en from te mi&&ions of grains tat are *resent 5entey scra*e te *owdery &oose *o&&en from te stamen wit teir %aws and

front &egs 5ey moisten te *o&&en wit a stic0y sustance secreted fromteir stomacs so it wi&& adere to teir rear &egs 5e %agged rist&es ofteir rear &egs are used to com te *owder from teir coats and front

&egs 5e outsides of teir tiias form conca"e areas used as *o&&enas0ets, into wic tey *ress teir go&den de*osits .en eac of tese

as0ets is fu&&y &oaded, te microsco*ic dust as een tam*ed down into asing&e go&den granu&e

4any tousands of cemica& ana&yses of ee *o&&en a"e een *erformed,ut tere are some e&ements *resent in ee *o&&en tat are not yetidentifia&e .en man-made *o&&en is fed to young ees, tey die, e"entoug a&& te 0nown nutrients are *resent in te &a syntesi$ed "ersion

5ese un0nown e&ements may e te reason wy ee *o&&en is soeneficia& to so many di"erse ea&t conditions

The *ma-ing utritional roperties of !ee ollen

5e >inese consider *o&&en to e an energy enancer and restorati"etonic >u&tures around te wor&d use *o&&en for im*ro"ing "ita&ity andendurance, aiding reco"ery from cronic i&&ness, *romoting &onge"ity,regu&ating intestina& functioning, ui&ding &ood, *re"enting infection witits antiiotic *ro*erties, restoring &ost seua& desire and energy, a&&e"iatingmenstrua& cram*s, *romoting ferti&ity, a&&e"iating de*ression and fatigue,

a&&e"iating migraine eadaces, norma&i$ing co&estero& &e"e&s, and

treating cra"ings and addictions 5ere is mounting e"idence tat *o&&encan e&* o"ercome retardation and oter de"e&o*menta& *ro&ems inci&dren Po&&en *re"ents many side effects of radiation treatment and as

anti-cancer *ro*erties

Po&&en is ricer in *rotein tan any anima& source, and contains more free-form amino acids tan eef, eggs or ceese of e1ua& weigt It contains anaundance of *ro "itamin A in te form of carotenoids, te B com*&e"itamins and fo&ate (te natura& form of fo&ic acid), "itamin > and "itamin, as we&& as a wea&t of minera&s, en$ymes, &ecitin, caroydrates in teform of natura& sugars, and fatty acids 5e amino acids found in *o&&en are

te most indis*ensa&e in our dai&y diet and cannot e manufactured orsyntesi$ed in our odies Po&&en a&so contains &ecitin, amines, nuc&ein,

guanine, antine, y*oantine, "ernine, waes, gums, resins,ydrocarons, stero&s, *o&y*e*tides, riose, desoyriose, euronic acid,"egeta&e oi&s, and "arious growt factors

Po&&en is su*erior to ot oney and roya& %e&&y, and *ossesses a simi&ar utmore sta&e com*osition tan tat of roya& %e&&y

esearcers at te Institute of A*icu&ture, 5arano", ussia, re*ort tat

oneyee *o&&en is te ricest source of "itamins found in nature in asing&e food "en if ee *o&&en ad none of its oter "ita& ingredients, its

content of rutin (a iof&a"onoid) a&one wou&d %ustify ta0ing at &east ateas*oon dai&y, if for no oter reason tan strengtening ca*i&&aries

Po&&en a&so *ro"ides a ig content of te immune oosting nuc&eics NA


25/36

(rionuc&eic acid) and =NA (deoyrionuc&eic acid) NA and =NA are

critica& for ea&t and &onge"ity 5ey are res*onsi&e for directing ce&&u&argrowt, renewa& and re*air, and deficiencies of tem cause *rematureaging and com*romised immunity NA-=NA is de*&eted in te ody yeercise, stress, *o&&ution, and *oor diet e*&enising NA-=NA is critica&to e"ery as*ect of odi&y ea&t and &onge"ity

Research on !ee ollen roduced )ompelling Results

esearcers a"e demonstrated tat tere is a sustance in *o&&en tatiniits te de"e&o*ment of numerous armfu& acteria 5is antiiotic

*ro*erty is effecti"e against sa&mone&&a and oter stains of acteria>&inica& studies a"e sown a regu&atory effect on intestina& functionattriuta&e to *o&&en

'tudies wit &a anima&s a"e sown tat ingestion of *o&&en as a *ositi"eaffect on &ood com*osition, *romoting red and wite ce&& increases Po&&enwi&& raise te &e"e& of emog&oin considera&y in tose wo are anemic

=e&ay in A**earance of Pa&*a&e 4ammary 5umors in >3? 4ice Fo&&owingte Ingestion of Po&&eni$ed Food is te tit&e of an artic&e *u&ised ac0 in


26/36

"iruses, and metao&ic deris

A treatment for a&&ergies, ca&&ed desensiti$ation, was de"e&o*ed at 't4ary/s ?os*ita& 4edica& 'coo& in @ondon o"er content 'ince*o&&en is a food, uy it in granu&es tat can e cewed and eaten Po&&enas a s&igt&y sweet, *&easant taste tat wi&& e agreea&e wit mostci&dren For te "ery i&&, *o&&en can e a&most com*&ete&y disso&"ed in tesa&i"a of te mout and swa&&owed

'tart s&ow&y wit a few granu&es and ui&d u* your consum*tion o"er time

to as muc as se"era& teas*oons dai&y >oose *o&&en tat as eenar"ested from a di"erse se&ection of geogra*ic areas to acie"e a

nutritiona& *rofi&e tat is a&anced !ee* o*ened containers of *o&&en inyour refrigerator Hno*ened containers can e 0e*t in your free$er Po&&en

is "ery reasona&y *riced, at aout


27/36

Protein in Raw uts and /eeds8shelled9

4ut/Seed 8?/ cup9 ProteinGra!s

Almond 0

Bra1il nt 2

Cashew 3

Chestnt 4Cocont #shredded$ 5

Filbert!(a1elnt 2

Fla6 seed 2

,acadamia 5

.eant 7

.ecan 5

.ine nt 3

.istachio 8

.mpin seed 0

Sesame seed 0

Soynt 49

Snflower seed 7

Walnt 2

.rotein in Beans

#cooed$

Bean ? cup Protein

Gra!s

Ad1i #Adi$ 40


28/36

Anasa1i 42

Blac Beans 42

Blac-eyed .eas 43

Cannellini #White

Beans$

40

Cranberry Bean 40

Faa Beans 4;

"arban1os #Chic .eas$ 42

"reat &orthern Beans 42

"reen .eas/ whole 3

at "roats 8

at/ bran 0

?inoa 2

@ice/ brown ; to 2

@ice/ white 3

@ice/ wild 0

@ye/ berries 0

@ye/ flaes 8Spelt/ berries 2

%eff 8

%riticale 52

Wheat/ whole berries 8 to 2 o1 49

&atral %och Vegan Brger 5>0 o1 44

&atral %och Veggie ,edley 5>; o1 44

SoyBoy Vegan ara Brger ; o1> 4;

SoyBoy Vegetarian Frans 4>2 o1> 44

Starlite Cisine Soy %aitos 5 o1> 0

White Wae Seitan ; o1> ;4Whole Foods ;82

,eat Free Vegan Brger

5>2 o1> 4;

es Canadian Veggie Bacon #; slices$ 5 o1> 40

es Veggie Brger ; o1> 48

es Veggie Chic'n Brgers ; o1> 40

es Veggie Dogs 4>8 o1> 44

All ite!s 'egan

.rotein in (ot Cereals

#cooed$

Cereal Cup ProteinGra!s

Arrowhead ,ills Corn "rits 4!3 ;

Arrowhead ,ills 0 "rain 4!3 3

Bob's 7 "rain 4!3 3

Bob's 49 "rain 4!3 8

Bob's =amt 4!3 2

Bob's %riticale 4!3 3

Bob's Whole "rain Craced Wheat 4!3 2

Cream of @ye 4!; 2

=ashi 4!5 8


31/36

,other's ,ltigrain 4!5 2

?aer ld Fashioned ats 4!5 2

?inoa Flaes 4!; ;

@oman ,eal (ot Cereal 4!; 2

Wheatena 4!; 2

.rotein in Fresh Vegetables

#cooed$

"egeta$le Ser'ing Protein

Gra!s

Artichoe medim 3

Asparags 2 spears 5

Beans/ string 4 cp 5

Beets 4!5 cp 4

Broccoli 4!5 cp 5

Brssels Sprots 4!5 cp 5

Cabbage 4!5 cp 4

Carrot 4!5 cp 4

Califlower 4!5 cp 4

Celeriac 4 cp 4

Celery 4 cp 4

Chard/ Swiss 4 cp ;

Chayote 4 cp 4

Chies 4 tablespoon 9>49

Collards 4 cp 3

Corn/ Sweet 4 large cob 2

Ccmber 4 cp 4

ggplant 4 cp 4

Fennel 4 medim blb ;


32/36

Eersalem Artichoe 4 cp ;

=ale 4 cp 5>2

=ohlrabi 4 cp ;

+ees 4 cp 4

+ettce 4 cp 4

ra 4!5 cp 4

nion 4!5 cp 4

.arsnip 4!5 cp 4

.eas 4!5 cp 3

.eppers/ bell 4!5 cp 4

.otato/ baed with sin 5 4!; 6 3 ;!3 2

.otato/ boiled with sin 4!5 cp 4

@adish 4 cp 4

@hbarb 4 cp 4

@tabaga 4 cp 5

Spinach 4 cp 4

Sash/ Smmer 4 cp 5

Sash/ Winter 4 cp 5

Sweet .otato 4 cp ;

%omato 4 medim 4

%rnip 4 cp 4

.rotein in Frits

#raw$

7ruit Ser'ing Protein

Gra!s

Apple 5 per lb> 9

Apricot med> 9

Aocado med> 3

Banana 4 4 to 5

Blacberry cp 5


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Bleberry cp 4

Boysenberry cp 4

Cantalope cp 4

Casaba ,elon cp 5

Cherimoya 4 0

Cherry cp 4

Cranberry cp 9

Crrant cp 5

Date#pitted$ 4!3 cp 4

Drian 4 cp 3FeiGoa med> 4

Fig 4 9

"ooseberry cp 4

"rape cp 4

"rapefrit 4!5 4

"aa med> 4

(oneydew cp 4

Eacfrit cp 5

EGbe/ dried 4 o1> 4

=iwi large 4

=mat med> 9

+emon 4 4

+ime 4 9+oganberry cp 4>3

+oat 4 9

,ango 4 4

,lberry cp 5

&ectarine 4 4

range 4 4

.apaya cp 4


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.assionfrit 4 9

.each 4 4

.ear 4 4

.ersimmon 4 9

.ineapple cp 4

.lm 4 4

.omegranate 4 4>2

.omelo 4!5 5>;

.ricly .ear med> 4

?ince med> >3@aspberry cp 4

@hbarb cp 4

Sapote med> 2

Star Frit cp 4

Strawberry cp 4

%angerine med> 4

Watermelon cp 4

.rotein in &t Btters

4ut/Seed8E a$lespoons9

ProteinGra!s

Almond 2 to 7

Cashew 3 to 2

.eant 0 to 0 to 45

%of

Soft or Silen

; o1> 3 to 8

%empeh 3 o1> 45 to 59

%e6tred Vegetable .rotein

%V.

4!3 cp 49 to 45

The chart below shows some examples of food combining for complete protein. !hile

this chart is very limited, in reality the possibilities could fill several pages.


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Amino Acids in Foods

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