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Lysine is one of the three essential amino acids that our body can only get from food. Lysine is essential for growth, tissue regeneration, hormone production, antibodies, and enzymes. Proteins of muscles and collagen, a component of connective tissue, are built from lysine. It is responsible for the strength of blood vessels, the elasticity of the ligaments. Responsible for the absorption of calcium. Prevents osteoporosis, atherosclerosis, strokes and heart attacks. Regulates the activity of the mammary glands.
Lysine-rich foods:
It should be noted that the legumes listed above, in contrast to wheat and corn, contain a large amount of lysine. Cereals lose it during processing, as well as when proteins combine with sugar, which leads to the deactivation of lysine.
Daily requirement for lysine
The daily requirement for lysine intake for adults is 23 mg / kg of body weight, for infants – 170 mg / kg.
The need for lysine increases with:
- Increased physical activity. In long distance runners, a lack of lysine can lead to tendon inflammation as well as muscle wasting.
- Age-related changes (especially in the male body). Older men need more lysine than younger guys.
- Vegetarianism. Due to the fact that with vegetarianism, lysine is not supplied in sufficient quantities.
- Low fat diets.
The need for lysine is reduced:
Lysine is always necessary for the body. According to the latest scientific data, it was found that lysine in the body does not accumulate, being released along with metabolic products. And while this amino acid is present in the body, it plays the role of an energy component.
Lysine assimilation
There are two types of lysine in nature: D-lysine and L-lysine… Our body exclusively assimilates L-lysine. At the same time, for a more complete use by the body, its use should be combined with foods containing vitamins A, C, B1, as well as bioflavonoids and iron.
The efficiency of lysine is possible only in the presence of a concomitant amino acid – arginine. The most favorable ratio of these amino acids is found in cheeses and other lactic acid products.
In the absence of such products, or their rejection by the body, such a combination can be achieved by using available products, in combination with nuts, chocolate and gelatin. They contain the amino acid arginine.
Useful properties of lysine and its effect on the body
Lysine not only successfully fights against various viruses, including all types of herpes and ARVI, but also has a number of other equally useful properties. These include its antidepressant feature, the ability to reduce anxiety, irritability. In addition, while taking lysine, the disappearance of headaches of migraine origin is noted. At the same time, the use of lysine does not cause drowsiness, does not affect the decrease in performance, does not cause addiction.
Interaction with other essential elements
Like any compound, lysine tends to interact with substances in our body. At the same time, it interacts, as mentioned above, primarily with the amino acid arginine. He also participates in the formation of the community “Lysine – vitamins A, C, B1 – iron – bioflavonoids”. At the same time, an important component of this community is the use of complete protein.
Signs of excess lysine
If we talk about the problems associated with an excess of lysine, then nothing is known about the existence of such. Lysine is not prone to cumulation (accumulation). It has no toxic effect on the body. On the contrary, excess lysine becomes a source of energy.
Signs of a Lysine Deficiency
- fatigue;
- nausea;
- dizziness;
- lethargy;
- decreased appetite;
- nervousness;
- the appearance of a vascular network on the white membrane of the eye (symptom of “red eyes”);
- profuse hair loss;
- menstrual dysfunction;
- decreased libido;
- problems with potency;
- frequent viral diseases;
- anemia.
Why Amino Acid Deficiency Occurs
Due to constant stress, the body cannot cope with its consequences. And the result of nervous exhaustion is the accelerated consumption of lysine, as a result of which the body is constantly on a starvation diet. This situation leads to the activation of various kinds of viruses.
Lysine – a component of beauty and health
Hair is particularly affected by a lack of lysine. When a sufficient amount of the amino acid is ingested, the hair becomes stronger, healthier and more beautiful.
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