The human body consists of cells, which in turn consist of protein and proteins, which is why a person so needs food containing proteins in order to restore lost reserves. But protein can be different, there are proteins that have no value for the body, and the value of protein is determined only by the number of important amino acids. Amino acids are obtained from food protein, which is the only protein that can be synthesized in the human body.

Amino acids are structural chemical units formed from proteins. There are 150 types of amino acids known in nature, but humans need only 20 of them; in turn, our body has learned to independently produce 12 amino acids, provided that the body has enough necessary substances. But the remaining 8 amino acids cannot be reproduced; they can only enter the body from the outside; such acids are called essential and come with food.

What are amino acids for?

Amino acids are needed for protein synthesis, protein is built from them for the whole body, all our flesh is built from the resulting protein, this includes ligaments, glands, tendons and muscles, hair and nails, every organ of the body. It is important to understand that the resulting proteins are not all the same, and each formed already has its own purpose for a specific purpose.

Another important function of amino acids is their indispensability in the functioning of the brain; in fact, amino acids act as neurotransmitters, as if passing nerve impulses through themselves from cell to cell. It is also worth knowing that vitamins and nutrients can function normally only when the body has enough amino acids of all types. Of the total number of amino acids, there are those that are responsible for muscles, building them and supplying them with the necessary energy. Of all 20 amino acids, it is worth highlighting the especially important ones: methionine, tryptophan and lysine; in order for them to function correctly in the body, they need to be combined in the following proportion: 5:5, 1:3, 5.

The role of amino acids in the body

• Alanin- this amino acid is an energy source for the nervous system and brain. It is also responsible for strengthening the immune system, because... capable of producing antibodies. Alanine is involved in the metabolism of organic acids and sugars.
• Arginine- an amino acid responsible for muscle metabolism, indispensable for the restoration of cartilage tissue, restores and supports the skin, strengthens the heart muscle and ligaments, plays an important role in the immune system, and stops the development of tumors.
• Asparagine- is fully responsible for the operation and regulation of processes in the central nervous system.
• Valin- an amino acid responsible for maintaining nitrogen metabolism in the body.
• Gamma-aminobutyric acid- indispensable in cases of arterial hypertension and epilepsy.
• Histidine- this substance provides protection against radiation, is a builder of white and red blood cells, and plays an important role in immunity. By the way, histamine is obtained from histidine.
• Glutamine- an amino acid that is important for proper acid-base balance; in addition, it very effectively helps reduce cravings for smoking and alcohol.
• Glutamic acid- necessary in case of ulcers or muscle dystrophy.
• Glycine- responsible for the speedy restoration of damaged tissues.
• Isoleucine- necessary for proper regulation of blood sugar levels.
• Leucine— accelerates the restoration or treatment of muscle tissue, bones and skin.
• Lysine- necessary for proper absorption of calcium, properly distributes it for growth and nutrition of bones. It is also necessary for strengthening cardiac tone, increasing the body’s resistance, and lowering the level of bad cholesterol in the blood.
• Methionine- needed for the treatment of allergies of chemical origin, as well as osteoporosis.
• Proline- Responsible for strengthening the heart muscle.
• Serin– balances the metabolism of fatty acids and fats in the body.
• Taurine- simply necessary for hypoglycemia, for atherosclerosis, is responsible for the metabolism of bile acid.
• Threonine- necessary to maintain immunity, regulates the metabolism of proteins and fats, prevents the deposition of fats in the liver.
• Tyrosine- very useful if a person has chronic fatigue, this amino acid precedes thyroid hormones, and is also responsible for the formation of adrenaline and norepinephrine.
• Tryptophan- useful for heart patients, as well as for chronic insomnia. In general, tryptophan synthesizes a huge amount of vitamin PP in the body and is located directly before the neurotransmitter serotonin. It is serotonin that is responsible for a person’s emotional state; if there is a deficiency, a person becomes depressed.
• Cysteine- necessary for the treatment of rheumatoid arthritis, used in the treatment of cancer and arterial diseases.
• Phenylalanine- this amino acid promotes blood circulation, is used in the treatment of migraines, improves attention and memory, is involved in the formation of insulin, and is used to treat depression.

Products containing amino acids

Of the 20 amino acids, 8 must be supplied to the body with food: isoleucine, threonine, valine, phenylalanine, lysine, tryptophan, leucine, methionine - these are essential acids. There are foods that contain the three main amino acids, methionine, tryptophan and lysine, and they are in almost ideal proportions.

Here is a list of these products:

• meat 1:2.5:8.5;
• chicken egg 1.6:3.3:6.9;
• wheat grain 1.2:1.2:2.5;
• soybean 1.0:1.6:6.3;
• fish 0.9:2.8:10.1;
• milk 1.5:2.1:7.4.

In general, essential acids are found in many foods:

• valine in mushrooms, milk, grains, peanuts and soy;
• isoleucine, found in abundance in chicken, almonds and cashews, liver, lentils, rye, meat and many seeds;
• leucine is found in brown rice, fish and meat, lentils and nuts;
• lysine in meat, milk, wheat, fish and nuts;
• methionine is found in meat, milk, legumes, eggs;
• threonine in milk and eggs;
• tryptophan in bananas, dates, peanuts, meat and oats;
• Phenylalanine is found in soy, chicken, milk, beef and cottage cheese.

Phenylalanine is part of aspartame, it is a sweetener, but of very unclear quality.
Amino acids can be obtained from dietary supplements, this is especially recommended for those who are on a diet or vegetarians.

If for some reason you do not consume animal protein, then:

• to replenish the body, take dietary supplements containing amino acids;
• eat nuts, seeds, legumes;
• be sure to combine foods with protein, for example, soy meat, beans, rice, chickpeas, etc., thus combining them with each other you will get all the necessary amino acids from a number of essential ones.

It is worth clarifying that food proteins can be non-native and native.

• Non-native proteins They are considered inferior, they contain few essential amino acids, but they are very useful and rich in substances and vitamins. They are found in cereals, nuts, legumes and vegetables.
• Native proteins- These are complete proteins that contain a lot of essential amino acids. They can be found in seafood, meat, poultry, eggs, in general, in everything that contains animal protein.

The liver produces the following amino acids: gamma-aminobutyric acid, alanine, proline, arginine, taurine, aspartic acid, citrulline, ornithine, glutamic acid, asparagine, tyrosine, cysteine ​​and others.

If the body lacks amino acids

It is known that 12 amino acids are produced by the body in the liver, but they are not enough for the full life of the body; they must be supplied to the body.

The reasons for the lack of important amino acids are:

• frequent infectious diseases;
• stress;
• aging;
• use of certain medications;
• disorders in the gastrointestinal tract;
• injuries;
• problems with nutrient balance;
• fast food abuse.

Due to the lack of one acid, the required protein is not produced, so amino acids are selected from other proteins and disrupt the functionality of other organs, muscles, heart or brain, and this leads to disease and also introduces an imbalance. Protein deficiency in childhood leads to physical and mental disabilities.

With a lack of amino acids, anemia occurs, amino acid levels decrease, and skin diseases appear. With an acute shortage, the body draws on its reserves, resulting in exhaustion, muscle weakness, etc. As a result, the development and construction of muscles and digestion are inhibited, depression occurs, etc.

Acids and alkalis are an integral part of the human body, so it is very important that this very “part” is present in sufficient quantities in the body.

And products will help fill the deficiency of certain substances.

We’ll talk further about what role alkalis and acids play in the body, as well as what products they can be obtained from.

Acids and alkalis

Today, many nutritionists and herbalists say that a number of diseases are caused by a violation of the acid and alkali content in the body. Thus, increased acidity disrupts the functioning of the most important systems of the body, which becomes completely defenseless against attacks by microbes and bacteria.

In turn, a balanced pH environment (or acid-base balance) ensures the full course of all metabolic processes, thereby helping the body effectively fight various diseases.

To maintain normal acid-base balance (or ABC), it is necessary to consume about 80 percent of alkaline foods and, accordingly, 20 percent of acidic foods daily.

Interesting fact! Yogis also divided food into acidic and alkaline, and they recommended adhering to a diet according to which one part of acidic foods should be at least two parts of alkaline. After all, it is the alkaline internal environment that contributes to the health of the body, ensures the most efficient functioning of life, while reducing the need for proteins. But excessive consumption of acidic foods leads to the development of many diseases and premature aging.

In general, violation of the CSR leads to the following violations:

• decreased immunity;
• reducing the ability of cells to regenerate;
• stomach disorders;
• frequent headaches and joint pains;
• development of allergic reactions;
• metabolic disorders.

In this article we will not delve into near-medical discussions regarding the mechanisms that regulate the balance of acid and alkali in the body. Let's just say that the average pH value is 7.40 (the pH level can be measured using special test strips).

So, let's move on to consider the following questions:

• What are the dangers of high acidity?
• What does excess and lack of alkali lead to in the body?
• how to normalize acid-base balance?

What are the dangers of high acidity?

Poor nutrition (namely, excessive consumption of acidic foods) and poor water balance leads to so-called acidification of the body, which impairs the transport of oxygen to organs and tissues.

But that’s not all: with increased acidity, minerals are poorly absorbed, while some of them (for example, calcium, potassium, sodium and magnesium) are completely eliminated from the body. As a result, the risk of developing cardiovascular diseases increases many times, and immunity decreases.

In general, increased acidity (this condition has the official medical name - acidosis) is manifested by the following disorders:

What does excess and lack of alkali lead to in the body?

If there is an excessive intake of alkali into the body, it accumulates in order to further participate in the process of neutralizing the acid (a person consumes 2 times more than the amount of acid that he is able to process). If the body lacks alkali, it will have to “fight” the acid through vital minerals absorbed from bones and tissues.

But still, an excess of alkali in the body (the scientific name for this condition is alkalosis) threatens no less serious complications than its deficiency.

Disorders caused by alkalosis:

• deterioration in the absorption of minerals from food, which leads to the rapid penetration of toxins from the gastrointestinal tract directly into the blood;
• the appearance of acne;
• liver dysfunction;
• unpleasant odor from the mouth;
• development of allergies;
• exacerbation of existing chronic diseases;
• constipation and other intestinal problems.

Important! Alkalosis is an extremely rare phenomenon, although very dangerous, since it is quite difficult to treat and correct. The main reason for the development of alkalosis is excessive use of drugs that contain alkali.

How to normalize acid-base balance?

1. Maintain an optimal water balance: for example, daily you should drink about 30 ml of clean, slightly alkaline water per 1 kg of body weight.

2. Eat properly and balanced: for example, for 100 g of meat (this product is classified as “sour” food) there should be about 300 – 400 g of vegetables, which are mostly alkaline foods.

3. Include in your diet foods rich in calcium and magnesium, which are minerals that regulate pH balance (more information about foods containing these minerals is discussed in the article “Minerals in Food”).

4. Minimize the consumption of junk food, among which the leading positions are occupied by chips, carbonated drinks, sweets, and fast food.

5. Regularly cleanse the body of accumulated waste and toxins, for which once a week it is enough to arrange fasting days (1 - 2 days), during which you should consume exclusively kefir or vegetables.

Important! As we have found out, increased acidity leads to accelerated degeneration processes and premature aging of the body. An interesting fact is that all toxic substances present in our body are in the form of acids, to prevent the accumulation of which, as well as to neutralize them, it is necessary to include foods containing alkali in the diet. Therefore, it is extremely important to know which foods contain acids and which contain alkalis?

What foods contain acids?

The acid necessary for normal metabolism is provided to the body primarily by protein foods (for example, meat, fish, cheese, cottage cheese, legumes, grains). Natural coffee and alcoholic beverages also supply acids.

In addition, acids are contained in the following products:

• seafood;
• yogurt;
• Brussels sprouts;
• artichokes;
• eggs (especially whites);
• asparagus;
• sugar and by-products;
• pasta and confectionery;
• vegetable oils;
• canned products;
• lemonade;
• oil;
• nuts;
• seeds;
• polished rice;
• solid fats;
• plums (pickled and dried);
• green bananas;
• cornflakes;
• cream;
• grape nectar;
• starch.

What foods contain alkali?

Alkaline foods that reduce acidity generally contain a lot of water and very little protein.

Alkaline products include:

• lemons;
• green;
• radish;
• beets;
• turnip;
• cucumbers;
• carrot;
• horseradish;
• celery;
• garlic;
• cabbage of different varieties;
• avocado;
• citrus;
• currants;
• cherry;
• grape;
• dried fruits;
• pepper;
• tomato;
• potato.

In general, all fruits (both dried and fresh) and many vegetables are alkaline foods.

Important! There are so-called “neutral products” containing both alkalis and acids. Such products are butter and vegetable oils, dairy products.

Interesting facts

• A balanced diet is a diet that combines acidic and alkaline foods.

• Products such as flour, brown rice, and other grains in their natural form are moderately acid-forming products, which after heat treatment or cleaning become more acidic.

• Almost all grains and legumes, all types of meat, as well as eggs and fish are acidic foods, while almost all fruits and vegetables are alkaline.

• Citrus fruits are initially classified as sour foods due to their sour taste, but their effect in the body is still alkaline, which is why they are classified as alkaline foods.

• Fresh (or raw) milk is an alkaline product, while heated or boiled milk is an acidic product. In addition, products derived from milk are also sour.

Omega acids

Omega fatty acids belong to the class of essential fatty acids, since they are not synthesized in the human body (with the exception of monounsaturated omega-9 acids), and, therefore, their only source is food.

The unsaturated fats most in demand by the body are omega-3 (or linoleic acid), omega-6 (or linolenic acid) and omega-9 (or oleic acid).

The benefits of omega acids

• formation and protection of all body cells;
• participation in the synthesis of both protein and hormones;
• maintaining a normal balance of cholesterol in the blood;
• elimination of inflammation;
• normalization of blood sugar;
• stimulating the development of brain molecules.

A lack of omega acids leads to dry skin, brittle nails, constipation, high blood pressure, joint pain, memory impairment, and in the worst case, schizophrenic disorders.

Interesting facts! The complex of omega-3 and omega-6 acids is also called vitamin F). But experts do not classify omega-9 acids as essential substances, but in vain, because for their production the body requires certain conditions, one of which is normal metabolism (this condition is almost impossible to fulfill in a life full of stress and poor nutrition).

So, let's look at the benefits of each of the omega acids listed, paying special attention to which foods will help fill their deficiency in the body.

Omega-3 fatty acids

The benefits of omega-3 acids

• The production of so-called tissue hormones, which take part in many processes occurring in the human body.
• Ensuring the formation of cell membranes, which ensures the full functioning of the brain, nervous and reproductive systems.
• Providing the body with energy.
• Slowing down blood clotting.
• Preventing the development of diseases such as atherosclerosis and hypertension by maintaining all blood vessels in normal condition.
• Improving heart function.
• Ensuring the proper functioning (and in children, the formation) of the nervous system and brain.
• Strengthening the immune system.
• Prevention of the development of allergic diseases.
• Strengthening the musculoskeletal system.
• Regulating digestion.
• Elimination of inflammation.
• Removing toxins, which prevents early aging and the development of cancer.
• Regulates fat metabolism, which helps fight excess weight.
• Acceleration of the wound healing process.
• Regulation of emotional background.

Excess omega-3 acids

Excessive levels of omega-3 acids in the body threaten the following disorders:

• development of hypotension;
• irritability and increased anxiety;
• general weakness;
• weak muscle tone;
• disruptions in the functioning of the pancreas;
• increased bleeding of wounds.

Lack of omega-3 acids

A deficiency of these acids leads to acne, itching and dandruff.

In addition, the following violations may occur:

• depression;
• memory impairment;
• joint pain;
• constipation;
• cardiovascular disorders.

Omega-6 fatty acids

The benefits of omega-6 acids

• Reducing the negative manifestations of PMS.
• Strengthening hair and nails.
• Maintaining skin elasticity.
• Prevention of cancer and cardiovascular diseases.

• Reducing the manifestation of allergies.
• Prevention of premature aging.
• Elimination of foci of inflammation.
• Normalization of reproductive function.
• Decreased levels of sex hormones.

Important! Lack or deficiency of omega-3 fatty acids leads to the fact that omega-6 acids from beneficial become harmful, namely:

• contribute to the development of atherosclerosis and other heart diseases;
• increase the manifestations of hypertension;
• promote the development of inflammatory processes and allergic reactions;
• trigger skin aging mechanisms;
• provoke the appearance of acne and dermatitis;
• contribute to the development of late toxicosis.

Therefore, it is extremely important to adhere to a certain proportion between these acids, which is 5:1, where 5 parts are for products containing omega-6 acids, and one part is for products with omega-3 acids.

Excess omega-6 acids

Excessive consumption of foods containing omega-6 acids can cause:

• weakened immunity;
• increased blood pressure;
• disruption of the cardiovascular system;
• development of inflammatory processes.

Lack of omega-6 acids

With a deficiency of omega-6 acids, a person feels constant fatigue, he is predisposed to depression, not to mention memory loss, hair loss, the development of nervous diseases, weakened immunity, high blood pressure and obesity.

Omega-9 fatty acids

The benefits of omega-9 acids

• Preventing the accumulation of cholesterol.
• Maintaining optimal weight.
• Strengthening the immune system.
• Strengthening blood vessels.
• Promoting hormone synthesis.
• Normalization of metabolic processes.
• Prevention of blood clots and the development of diseases such as cancer and diabetes.
• Improving the digestion process.
• Elimination and prevention of constipation.
• Memory improvement.
• Supplying the body with energy.
• Maintaining healthy skin, hair, nails.

Lack of omega-9 acids

A deficiency of omega-9 acids leads to joint pain, the development of arthritis and arthrosis, drying out of the mucous membranes, digestive disorders, memory impairment, increased blood pressure, depression and weakened immunity.

What foods contain omega acids?

Omega-3 in foods

The daily intake of omega-3 acids is about 1 - 2.5 g (in the presence of certain diseases, the norm of omega-3 acids may change).

Food sources of omega-3 acids:

• sea ​​fish (halibut, trout, salmon, herring, mackerel, cod, tuna);
• black and red caviar;
• seafood;
• livestock meat;
• domestic eggs;
• vegetable oils;
• seeds;
• nuts;
• legumes;
• leafy greens;
• soybeans and by-products;
• melon;
• fish oil;
• wheat and oat germ;
• cabbage of different varieties;
• zucchini.

Important! During heat treatment (especially during frying), omega-3 acids are greatly destroyed, so it is advisable to consume vegetables and fruits fresh or steam them. If we talk about fish, then the healthiest fish is considered lightly salted.

Omega-6 in foods

The daily intake of omega-6 acids for adults is 8–10 g.

These fatty acids are present in the following foods:

• cold pressed vegetable oils;
• raw sunflower seeds;
• sesame;
• maque;
• pumpkin seeds;
• sprouted wheat;
• eggs;
• pork lard;
• butter;
• pine nuts;
• pistachios;
• sea ​​fish;
• red meat.

Important! Breast milk contains large amounts of omega-6 and omega-3 acids, and these acids are present in an easily digestible form, for this reason it is important to breastfeed your baby for as long as possible.

Omega-9 in foods

Sources of omega-9 fatty acids include:

• unrefined vegetable oils;
• fat (both pork and beef);
• tofu;
• nuts of different varieties;
• cod oil;
• avocado;
• seeds;
• pork;
• poultry meat.

Important! Omega-9 acids have a fairly high chemical stability, that is, they do not oxidize during storage and heating, which cannot be said about omega-3 and omega-6 acids, which are easily oxidized and, therefore, acquire carcinogenic properties.

Oxalic acid

Conventionally, oxalic acid is divided into organic and inorganic. In the first case, this acid, supplied by fresh vegetables and fruits, is a substance valuable for human health, which supplies the body with microelements such as iron and magnesium necessary for hematopoiesis. In addition, organic oxalic acid stimulates sluggish bowels.

Benefits of Organic Oxalic Acid

• Normalization of digestion.
• Helping stop bleeding.
• Relieving inflammation.
• Activation of the activity of internal organs (especially the liver).
• Promoting the formation of bile.
• Improvement of intestinal activity.

But oxalic acid in inorganic form is a substance that enters the body with boiled vegetables and fruits. Thus, during the heat treatment of vegetables, this acid combines with free calcium, forming oxalic acid salts (oxalates), which contribute to the formation of kidney stones, the development of articular rheumatism and arthritis. In addition, oxalates destroy teeth and bones, and also negatively affect sexual function in men. But “the devil is not as terrible as he is portrayed,” and therefore, with moderate consumption of boiled vegetables containing oxalic acid, you will not face any of the above violations, because this acid is easily excreted from the body in the urine.

Excess oxalic acid is manifested by the following symptoms:

• weakness;
• abdominal cramps and indigestion;
• burning of mucous membranes;
• nausea.

In severe cases, difficulty breathing and disruption of the cardiovascular system may occur.

What foods contain oxalates?

First of all, as mentioned above, oxalates are found in cooked vegetables and fruits.

Oxalic acid salts are also present in vinegar, mustard, chocolate, fatty meats, sweets, wine berries, cookies, jam, dough products, ice cream.

What foods contain oxalic acid?

The harmless amount of oxalic acid salts is 50 mg per 100 g of food.

The leaders in the content of this acid are:

• greens (sorrel, rhubarb, spinach, as well as celery and parsley);
• cocoa;
• coffee;
• chocolate;
• beet;
• lemon and lime (especially the peel);
• cannon;
• buckwheat;
• almond;
• cashew.

In addition, oxalic acid is found in the following products:

• pepper;
• ginger;
• carrot;
• culinary poppy;
• tomatoes;
• chicory;
• raspberry;
• strawberry;
• green beans;
• cabbage;
• cucumbers;
• apricots;
• bananas;
• currant;
• eggplant;
• mushrooms;
• lettuce leaves;
• legumes;
• pumpkin;
• apples;
• gooseberry;
• blackberry;
• potato;
• mango;
• pomegranate;
• oranges;
• radish;
• nuts;
• wheat germ;
• corn.

Phosphates

Speaking about salts of oxalic acid, one cannot fail to mention phosphates, which are salts and esters of phosphoric acids.

Today, phosphates are ubiquitous in human life, as they are found in detergents, foods, medications, and wastewater.

Phosphates are used as moisture-binding agents in the processing of meat and fish.

In addition, salts of phosphoric acids are used in the confectionery and dairy industries: for example, phosphates loosen dough and impart uniformity to cheeses and condensed milk.

Briefly, the role of phosphates in the food industry can be reduced to the following points:

• an increase in the water-binding and emulsifying abilities of muscle tissue proteins (as a result, elastic and juicy sausage “flaunts” on our tables, and all these qualities are due not to the high quality of the meat itself, but specifically to the presence of phosphates in meat products);
• reduction in the rate of oxidative processes;
• promoting color formation in meat products (phosphates provide a beautiful pink color to sausages, frankfurters, balyks and sausages);
• slowing down fat oxidation.

But! There are certain established standards for the content of phosphates in food products, which cannot be exceeded so as not to cause serious harm to health.

Thus, the maximum permitted phosphate content per 1 kg of meat and fish products is no more than 5 g (in general, this figure varies between 1 and 5 g). However, often unscrupulous producers of meat and fish products violate these standards. For this reason, it is better to consume meat and fish dishes prepared by yourself, minimizing (or better yet, eliminating) the consumption of store-bought meat and fish products.

Phosphates present in many products (sweets that contain large amounts of dyes and flavor enhancers are especially dangerous) provoke the development of the following reactions:

• skin rashes;
• disturbance of mental reactions (we are talking about hyperactivity and impulsiveness in children, weakened concentration, excessive aggressiveness);
• disturbance of calcium metabolism, which leads to fragility and brittleness of bones.

Important! If an allergy to phosphates occurs, you should avoid foods containing additives such as E220, E339, E322, since these substances can provoke severe reactions within 30 minutes.

What foods contain phosphates?

As mentioned above, phosphates are present in meat and fish products, canned seafood, processed cheese, canned milk, and carbonated drinks.

In addition, phosphates are present in many sweets.

Purines and uric acid

Purines (despite the fact that they are classified as harmful substances that provoke the development of gout) are the most important compounds that are part of all living organisms without exception and ensure normal metabolism. Moreover, purines are the basis for the formation of nucleic acids, which are responsible for the storage, hereditary transmission and implementation of information (remember that nucleic acids are the well-known DNA and RNA).

When cells die, purines are destroyed with the further formation of uric acid, which acts as a powerful antioxidant that protects our blood vessels and prevents premature aging.

But as soon as the level of uric acid in the body is exceeded, it turns from a “friend” into an “enemy”, since, accumulating in the kidneys, joints and other organs, it leads to the development of gout, rheumatism, hypertension, osteochondrosis, urolithiasis and kidney stones. In addition, excess uric acid weakens the activity of the heart and contributes to blood thickening.

Therefore, it is extremely important to control the level of uric acid in the body, and for this it is enough to monitor your diet, which should not be oversaturated with foods containing large quantities of purines.

What foods contain purines?

Important! The average daily intake of purines for healthy people who do not have problems with the kidneys, which are responsible for removing excess uric acid from the body, is 600 – 1000 mg. At the same time, products of plant origin containing large amounts of purines are not dangerous to health, since they are suppliers of organic acids that help eliminate excess uric acid directly.

The highest purine content is found in the following products:

• yeast;
• veal (especially tongue and thymus);
• pork (especially heart, liver and kidneys);
• dried white mushrooms;
• anchovies;
• sardine;
• herring;
• mussels;
• cocoa.

Moderate amounts of purines are found in the following foods:

• bovine lungs;
• bacon;
• beef;
• trout;
• tuna;
• carpe;
• cod;
• seafood;
• poultry meat;
• ham;
• lamb;
• perch;
• rabbit meat;
• venison;
• lentils;
• pike;
• sprats;
• mackerel;
• beans;
• halibut;
• dry sunflower seeds;
• scallop;
• zander;
• chickpeas;
• raisins sultanas.

The least amount of purines is present in the following foods:

• barley;
• dry peas;
• asparagus;
• cauliflower and savoy cabbage;
• broccoli;
• meat products;
• flounder;
• oatmeal;
• salmon;
• canned mushrooms;
• peanut;
• spinach;
• sorrel;
• leek;
• cottage cheese;
• eggs;
• bananas;
• apricot;
• prunes;
• dried dates;
• pumpkin;
• sesame;
• sweet corn;
• almond;
• hazelnut;
• green olives;
• quince;
• celery;
• grape;
• walnuts;
• plum;
• asparagus;
• tomatoes;
• bakery products;
• eggplant;
• cucumbers;
• peaches;
• strawberry;
• pineapple;
• avocado;
• radish;
• apples;
• pears;
• kiwi;
• beet;
• boiled potatoes in their skins;
• raspberry;
• cherry;
• sauerkraut;
• red currant;
• carrot;
• gooseberry.

Tannin

Tannin (this most useful substance has another name – tannic acid) has a beneficial effect on the human body, namely:

• eliminates inflammatory processes;
• helps stop bleeding;
• neutralizes the effects of bee stings;
• helps cure various skin diseases;
• binds and removes waste, toxins and heavy metals from the body;
• neutralizes the negative effects of microbes;
• strengthens blood vessels;
• eliminates gastrointestinal disorders;
• prevents the development of radiation sickness, as well as leukemia.

What foods contain tannins?

Important! It is advisable to consume products containing tannins (and any other tannins) on an empty stomach or between meals, otherwise they bind to the proteins of the food itself and therefore do not reach the mucous membranes of both the stomach and intestines.

Food sources of tannins:

• green and black tea;
• thorn;
• pomegranate;
• persimmon;
• dogwood;
• quince;
• cranberry;
• strawberries;
• blueberry;
• black currant;
• grape;
• nuts;
• spices (cloves, cinnamon, cumin, as well as thyme, vanilla and bay leaf);
• legumes;
• coffee.

Important! The appearance of a feeling of viscosity in the mouth when eating a particular product indicates the tannin content in it.

Creatine

Benefits of creatine

• Significant increase in muscle mass.
• Accelerating the rate of recovery after intense physical activity.
• Removing toxins.
• Strengthening the cardiovascular system.
• Reducing the risk of developing Alzheimer's disease.
• Promoting cell growth.
• Improving brain function, namely enhancing memory and thinking.
• Accelerates metabolism, which promotes fat burning.

If we talk about the dangers of creatine, then with moderate consumption of products containing this substance, no side effects will be observed, which has been confirmed by many studies.

But! Ingesting creatine in excessive doses can lead to the development of obesity, as well as overload of systems and organs responsible not only for the absorption, but also for the processing of various food components.

Important! Creatine is produced by the human body itself from amino acids, but still a certain part of it must be supplied with food.

What foods contain creatine?

Creatine is extremely sensitive to heat, so during the heat treatment of products, a significant part of it is destroyed.

Main food sources of creatine:

• beef;
• pork;
• milk;
• cranberry;
• salmon;
• tuna;
• herring;
• cod.

Aspirin

Aspirin (or acetylsalicylic acid) is a derivative of salicylic acid.

The benefits of aspirin are undeniable:

• Preventing the formation and so-called adhesion of blood clots.
• Stimulating the formation of a large number of biologically active substances.
• Activation of enzymes that break down proteins.
• Strengthening blood vessels and cell membranes.
• Regulating the formation of connective, cartilage, and bone tissue.
• Preventing vasoconstriction, which is an excellent prevention of the development of heart attacks and strokes.
• Relieving inflammation.
• Elimination of febrile conditions accompanied by an increase in body temperature.
• Relieving headaches (aspirin thins the blood and, consequently, reduces intracranial pressure).

Important! As is known, with long-term use of aspirin in the form of tablets, various side effects can be observed, therefore (in order to avoid various complications) for preventive purposes, it is better to consume products of plant origin containing acetylsalicylic acid. Natural products do not cause any serious complications.

What foods contain aspirin?

Acetylsalicylic acid is found in many fruits and vegetables. All the products listed below must be included in the menu of older people and those who suffer from hypertension and other cardiovascular diseases.

Main food sources of aspirin:

• apples;
• apricots;
• peaches;
• gooseberry;
• currant;
• cherry;
• strawberry;
• cranberry;
• raspberry;
• plum;
• prunes;
• oranges;
• cucumbers;
• tomatoes;
• grape;
• raisin;
• melon;
• sweet pepper;
• seaweed;
• kefir;
• garlic;
• cocoa powder;
• red wine;
• beet;
• citrus fruits (especially lemons).

Fish oil also has powerful aspirin-like properties.

Linoleic acid regulates fat and protein metabolism, helps neutralize saturated fats, prevents the accumulation of cholesterol in blood vessels, prevents the formation of blood clots, protects cells from premature aging, improves the functions of the nervous system, increases the absorption of fat-soluble vitamins and B vitamins.

A sufficient amount of linoleic acid maintains normal health, has a beneficial effect on the functioning of the reproductive and endocrine systems, improves the condition of the skin and hair, and also ensures good digestion through the production of bile acids and digestive enzymes.

In addition, linoleic acid is necessary for the synthesis of physiologically active substances prostaglandins, which affect the production of hormones, increase the body's immune defense, participate in the contraction of heart vessels, smooth muscles of the gastrointestinal tract, etc. Linoleic acid is especially important during fetal development and early childhood. The correct formation of the brain, organs of vision, kidneys and gonads depends on it.

The human body is able to synthesize other healthy Omega-6 acids from linoleic acid: gamma-linoleic and arachidonic acids. Gamma-linoleic acid is the most active and beneficial of all Omega-6 acids. It is necessary for the production of prostaglandin E1, which is one of the most effective means for slowing down the aging process.

With a lack of linoleic acid, the following symptoms develop: increased fatigue, weakness, dry skin, decreased immunity, various menstrual disorders, swelling on the face and dandruff, peeling and elbows, fragility and splitting of nails, decreased memory and concentration, joint pain, growth retardation and development of children, decreased bone density, female and male infertility, malfunctions of the cardiovascular system.

Sources of Linoleic Acid

Linoleic acid is found in large quantities in various vegetable oils, including safflower oil, grape seed oil, cedar oil, sunflower oil, hemp oil, soybean oil, wheat germ oil, rose hip seed oil, milk thistle oil, poppy seed oil, cottonseed oil, corn oil, sesame oil, rice oil, mustard oil, pistachio oil, etc. In addition, linoleic acid is present in some animal fats: pork, beef and lamb lard.

Lemon, dairy, wine, salicylic, tartronic and a number of other organic acids, not associated with any components of food products, not only impart a specifically pleasant taste to fruits, vegetables, and sour milk, but together with dietary fiber create a kind of “healthy” landscape of intestinal microflora, i.e. organic acids inhibit putrefactive and fermentative processes in the intestines and promote regular emptying. This whole complex process is also called healing, sanitation of the intestines, without which healthy longevity is impossible.

Lack of organic acids

The lack of free organic acids and plant fiber in the food of modern people throughout the world is considered one of the causes of diseases that were previously associated only with age. A survey of older age groups of the population confirmed this conclusion. The content of dietary fiber in their diet averaged 24 g, and free organic acids - 2 g per day.

Many diseases, like premature aging, are accompanied and aggravated by acidosis of body fluids, when acid anions in them predominate over base cations. The ability of free organic acids in food to maintain proper acid-base balance (pH balance) difficult to overestimate.

Products containing organic acids

Some fruits and berries have the sharpest sense of sourness. tartaric acid, the most pleasant sensation of sour - citric acid. Citrus fruits and cranberries are especially rich in citric acid. There is quite a lot of citric acid in black currants (2 g%) and raspberries (2-3 g%). Cranberries and lingonberries, due to the presence of free benzoic acid, have antimicrobial properties. Free salicylic acid gives raspberries a diaphoretic effect and thus the ability to reduce elevated body temperature. Strawberries also contain benzoic acid.

Cauliflower, ripe tomatoes, carrots, potatoes contain on average 0.3 g% of free organic acids, green peas, pumpkin, zucchini - 0.1, and watermelon and melon - 0.2 g%. In total, a healthy adult should receive 2 g of free organic acids daily from food.

Tartronic acid

A special place among these components of a balanced diet is occupied by tartronic acid. Thus, with some degree of convention, a very specific factor contained in fruits and vegetables has been identified, the main advantage of which is the ability to restrain lipogenesis, i.e. converting carbohydrates into fats with excess carbohydrate nutrition. Therefore, most vegetables and fruits, not only because of the presence of dietary fiber in them, but also organic acids, serve as one of the means of preventing nutritional obesity.

Experts say that 20-30% of your daily caloric intake should come from fat. This means that if you eat 1,800 calories every day, for example, your diet requires about 40-60 grams of fat. But one thing is different from each other, and if some types of this element are beneficial, then others may turn out to be less reliable. So, what types of fat and what acids do our bodies need?

Healthy fats and acids

Saturated fats. Many people think that saturated fat is something very bad. However, new research makes us question this radical position. Experiments have shown that some saturated fats are burned faster than others and that they do not accumulate in our bodies. Saturated fats can be found in butter and coconut oil, milk, and beef.

Polyunsaturated fatty acids. These healthy fats become liquid at room temperature. Polyunsaturated fatty acids can normalize cholesterol levels and reduce the risk of developing type II diabetes and heart disease. They can be consumed through corn, soybeans, peanut and other vegetable oils, sunflower seeds, etc.

Monounsaturated fatty acids. These fatty acids may also help lower cholesterol levels. Excellent sources of monounsaturated fatty acids are avocados, olives, and peanut butter.

Omega-3 fatty acids. They protect against cardiovascular diseases and promote good mental performance. To get enough omega-3 fatty acids from your diet, you need to remember to eat fish (especially salmon) and walnuts. They can also be taken along with flaxseed oil or in tablet form.