The importance of phenylalanine for the human body - nutritional value and properties

Phenylalanine exists in several forms at once, and when it enters the body, it is transformed into various compounds. Therefore, it can rightfully be called a mysterious substance. In addition, it is she who is responsible for the production of the so-called “love hormone” - phenylethylamine .

The amino acid phenylalanine in its optimal natural form and dosage is found in beekeeping products - such as pollen, royal jelly and drone brood, which are part of many natural vitamin and mineral complexes: “Leveton P”, “Elton P”, “Leveton Forte”, "Elton Forte", "Apitonus P", "Osteomed", "Osteo-Vit", "Osteomed Forte", "Eromax", "Memo-Vit" and "Cardioton". That is why we pay so much attention to each natural substance, talking about its importance and benefits for a healthy body.

Role in the body

Amino acids are the nutrients that make up proteins. And phenylalanine is one of these substances. It is the “raw material” for insulin, melanin and papain.

There are three variants of this amino acid. L-phenylalanine is a natural form found in protein-rich foods. D-phenylalanine is a synthetic mirror image of the natural form, or scientifically, an isomer. But since both options have their own unique benefits, a third form of phenylalanine was created that combines the benefits of the previous two forms. Its name is DL-phenylalanine.

Content:

• Role in the body
• What are the benefits for the body?
• Daily norm
• Who is it useful for?
• Side effects
• Overdose
• Phenylalanine deficiency
• Interaction
• Phenylalanine in food

This amino acid is essential for the health of the central nervous system. It can relieve depression and some other mental disorders. And all this thanks to the “ability” to improve mood, relieve anxiety, concentrate attention, and improve motivation. Phenylalanine is involved in the formation of neurotransmitters such as dopamine, epinephrine, norepinephrine, on which the proper functioning of the system largely depends. It has a beneficial effect on the well-being of people suffering from chronic fatigue. Quickly restores vigor and clarity of thinking. It is also an important element for strengthening memory.

Phenylalanine promotes the formation of melatonin, which determines the correct course of sleep cycles. It is also necessary for the production of another amino acid, tyrosine, which is effective in treating anxiety and depression. And in addition, phenylalanine regulates metabolic processes, preventing excessive fat deposits.

Researchers are still not entirely clear on what principle phenylalanine works in the body, but it is already clear that it performs its signal transmission function flawlessly. And although not all the mechanisms of action on the body have been fully studied, it is known that this substance is able to penetrate the central nervous system, crossing the blood-brain barrier (this barrier protects the brain from toxins, bacteria and viruses).

And one more interesting fact. Can't overcome your excessive coffee cravings? Phenylalanine will help you get rid of coffee addiction. It will also help overcome excessive appetite.

Vegetables

100g of product contains:

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Vegetables RNELEUTURMET Calories ProteinCarbohydratesFatgmgmgmgKj (Ksal)grgrgrArtichokes72144482993 (22)2.42.60.1Eggplant5277401172 (17)1.220.2Basil931866237172 (41)3.151Select ezovik7811982379 (19)3,100,6Spinach leaves110190804364 (15)2.50,60,3Celery leaves6961311464 (15)1,22,20,2Colored cabbage77170354894 (22)2.52,30,3Green beans, green beans731405034134 (33)2,430,2Champignons74120662366 (16)2,70,60,2Chicory5987361672 (17)1.32,30,2Chinese cabbage4 761393252 (12)1.21.20.3 Dill1112227444232 (55)3.781 Potato 100 140 80 30 294 (71) 2 14.8 0.1 Potato chips (average) 250 350 270 - 2256 (539) 5.5 40.6 39.4 French fries, ready (average) 210 294 168 63 1215 (290) 4.2 35.7 14.5 French fries, frozen, oven-safe (average) 135 186 83 39 837 (200) 3.2 31.2 7.6 Chestnuts, roasted 1011379446705 (168) 2.4352 Green peas, in a jar13023010030219 (52)3.690.4 Sugar peas400670350100337 (81)6.512.30.5 Feldsalat83126522260 (14)1.80.70.4Fennel731464929103 (25)2.42.80.3 Cucumber142510551 (12)0.61.80.2Carrot3142168108 (26)14.80.2Garlic16933373103593 (142)6.128.40.4Kohlrabi56904020103 (25)1.93.70.1Rutabaga30482313115 (27)1.250.2Salad5477341249 (12)1.21.10.2Pumpkin29581510103 (25)1.14.60.1Lentils , boiled44063228170482 (115)8.8180.5 Dandelion leaves1041915239228 (54) 2.69.10.6 Corn 16134812556374 (89) 3.315.71.2 Corn, canned 1072298337238 (57) 2.2101 Fresh horseradish 45723215262 (63) 2.811.70.3 Green olives 62924629545 (130) 1.4 313Black olives9914773461478 (353)2.2536Heart of palm, canned701394828109 (26)2.4 Є0.1 Paprika 4454231185 (20) 1.22.90.3 Parsnip 4570261693 (22) 1.32.90.4 Parsley, leaves 24330012621211 (50) 4.47.40.4 Parsley, root 681173629167 (40) 2.96.10.5 Chanterelles658659948 (11)1.60.20.5 Chanterelles, dried970120092087388 ( 93)16.51.82.2Leek (onion)631313829104 (25)2.23.20.3Romanesco (green cauliflower)170354894 (22)2.52.50.3Beets46615428175 (42)1.58.40.1Red cabbage4577271595 (2 3)1.53,50,2 Cabbage pickled, pressed4577271570 (17)1.50.80.3Green onion, decorative11521110036114 (27)3.61.60.7Celery root4775251876 (18)1.62.30.3Soybean sprouts21244517053217 (52)5.34.71 .2Asparagus4982341974 (18)1,920,1Asparagus, canned6069402760 (14) 1.910Boletus (ceps)1001201205884 (20)3.60.50.4Tomatoes243012772 (17)0.92.60.2Tomatoes, canned334717778 (19)1.130Jerusalem artichoke (sweet potatoes)851226132130 (31)2.440.4 Truffles190400177188202 (48)5,570.5White cabbage41702514104 (25 )1.44.20.2 Zucchini 5188421980 (19) 1.62.10.4 Onion 34343813117 (28) 1.24.90.3 Green onion, common 34343813117 (28) 1.24.90.3

The source of information is the German manual “Nahrwerttabelle fur die Ernahrung bei angeborenen Storungen des Aminosaurenstoffwechsels”.

What are the benefits for the body?

There are many benefits to regularly consuming phenylalanine. This substance improves memory, increases overall concentration and learning ability, and helps the nervous system work more efficiently (transmit signals between neurons faster). Thanks to these properties, phenylalanine is an effective component in treatment programs for depression, bipolar disorder, hyperactivity, and Parkinson's disease.

Phenylalanine acts on the body as an effective pain reliever.

This ability of the amino acid is especially effective for migraines and other types of headaches. It also helps with discomfort in the neck, lower back, arthritis and during menstruation. There is evidence that phenylalanine relieves unpleasant aching sensations in places of long-standing injuries. This occurs due to the effect of the amino acid on the endogenous analgesic system, which actually suppresses the transmission of pain. Effective in the treatment of arthritis, neuralgia, seizures.

Phenylalanine can reduce symptoms of depression and anxiety. Many neurotransmitters created with the participation of amino acids are effective in improving mood, giving a feeling of well-being, helping to fight stress, and reducing anxiety and anxiety. Consuming foods rich in phenylalanine or dietary supplements containing the amino acid will help “regulate” your mood and general state of mind, leading to emotional balance more quickly.

Fruits

100g of product contains:
Fruits

RNE	LEU	TUR	MET	Calorie content		Protein	Carbohydrates	Fats
mg	mg	mg	mg	Kj	Kcal	gr	gr	gr
Apricots	33	50	19	4	177	42	0.9	9	0,1
Apricots, dried	195	295	112	24	1044	249	5.3	50	1
Avocado	111	197	73	43	924	221	1.9	0,4	23,5
A pineapple	14	22	14	13	246	59	0.5	13	0,2
Orange	20	32	13	8	179	42	1	8,3	0,2
Watermelon	14	17	11	Є	160	38	0.6	8,3	0,2
Banana	34	85	21	9	369	88	1.1	20	0,2
Bananas, dried	145	194	92	67	1178	281	3.5	61	0,6
Cowberry	18	28	23	6	162	39	0.3	7	0,5
Canned lingonberries, compote	15	18	18	5	320	76	0.2	17	0
Elder	153	221	193	53	199	48	2.5	7	0
Grapes, white and black	15	15	13	23	297	71	0.7	16	0,3
Cherry	16	23	10	4	241	58	0.9	11	0,5
Pomegranate	18	35	14	7	326	78	0.7	17	0,6
Grapefruit	10	15	7	3	158	38	0.6	7,4	0,2
Pear	13	26	4	7	219	52	0.5	12,4	0,3
Guava	2	60	11	5	158	38	0.9	7	0,5
Melon	22	44	18	9	110	26	0.9	5,3	0,1
Blackberry	36	54	24	18	125	Z0	1.2	3	1
Raisin	47	75	10	13	1161	277	2.5	63,9	0,6
Figs	31	57	56	10	264	63	1.3	12,9	0,5
Figs - dried	120	140	220	40	1045	250	3.5	55,1	1.3
Kiwi	25	50	20	10	255	61	1	11	0,6
Kishmish	47	74	10	12	1247	298	2.5	66,2	0,6
Clementine (similar to tangerine)	21	17	10	10	192	46	0.7	9	0,3
Strawberry	25	44	29	1	134	32	0.8	5,5	0,4
Lime	18	13	10	7	195	47	0,5	1.9	2,4
Lemon	25	18	14	10	149	35	0.7	3,2	oh
Lychee	23	45	18	9	319	76	0.9	16,8	0,3
Raspberries	39	59	26	20	142	34	1.3	4,8	0,3
Mango	20	37	12	6	252	60	0.6	13	0,5
Mandarin	25	18	14	11	192	46	0.7	10,1	0,3
Mirabella (small yellow plum, cherry plum)	15	19	6	6	269	64	0.7	14	0,2
Nectarine	22	33	23	35	238	57	0.9	12	0,1
Papaya	8	14	4	2	54	13	0,5	2,3	0,1
Peach	18	28	20	Z0	173	41	0.8	8,9	0,1
Peach, dried	116	183	128	189	1035	247	4.9	54	1
Rhubarb	17	24	11	7	55	13	0.6	1,4	0,1
Plum	13	16	5	5	197	47	0.6	10,2	0,2
Dried plum	72	89	28	28	1092	261	3.3	56,5	1,1
Currant, white	27	41	18	14	213	51	0.9	9	0
Red currants	33	50	22	17	181	43	1.1	7	0,2
Currant, black	39	59	26	20	239	57	1.3	10	0,2
Fresh dates	56	90	30	22	1174	280	2	65	0
Dates, dried	57	92	31	22	1194	285	2	66	0
Persimmon	29	46	18	6	297	71	0.6	16	0,3
Cherries	16	23	10	4	261	62	0.9	13,3	0,3
Blueberry	22	36	7	10	176	42	0.6	7	0,6
Apples - dried	39	71	20	13	1067	255	1.4	57	1,6
Apple	9	16	5	3	225	54	0.3	11.4	0.6

The source of information is the German manual “Nahrwerttabelle fur die Ernahrung bei angeborenen Storungen des Aminosaurenstoffwechsels”.

Overdose

In some cases, phenylalanine (especially taken in large doses) can cause allergic reactions. They usually present with itching, swelling of the face or hands, difficulty breathing, and tingling in the mouth.

Other symptoms of the body's rejection of phenylalanine:

• heartburn;
• weakness;
• nausea;
• dizziness and headaches;
• anxiety;
• nervousness;
• sleep disturbance.

Doses exceeding 5 g per day can cause serious damage to the nervous system.

Dairy products and cheeses

100g of product contains:
Dairy products

RNE	LEU	TYP.	MET	Calorie content	Protein	Carbohydrates	Fats
mg	mg	mg	mg	Kj (Kcal)	gr	gr	gr
Yogurt 1.5%:1.8% fat	100	380	180	92	209 (50)	3.5	4	1,6
Yogurt 3.5% fat	210	410	200	100	293 (70)	3.9	4	3,8
Yogurt 3.5% fat with fruit	210	410	200	100	432 (103)	3.9	15,5	2,6
Kefir 3.5% fat	156	321	156	78	208 (50)	3,4	4	2
Milk 0.3% fat	170	340	180	86	144 (34)	3.5	5	0,1
Milk 1.5% fat	180	360	180	90	196 (47)	3.4	4,8	1.6
Milk 3.5% fat	170	350	170	84	269 (64)	3.3	4,8	3,6
Milk serum	34	96	32	16	105 (25)	0.8	5	0,2
Whey powder	400	1400	470	230	1442 (344)	12	68	1,2
Cream 30% fat	120	240	110	62	1239 (308)	2.4	3,3	31,7
Coffee creamer 10% fat	143	243	143	71	491 (117)	3.1	4	10
Coffee creamer 15% fat	138	282	138	69	671 (160)	3	4	15
Sour cream 10% fat	150	310	150	80	531 (127)	3.1	4,1	10,5
Sour cream 30% fat	148	302	145	70	1227 (298)	2.9	3,6	30,2
Sour cream 40% fat	107	218	105	50	1707 (406)	2.1	2,3	40,5
Powdered milk (powder)	1220	2470	1280	620	2018 (482)	25.2	35	26,2
Butter, ghee	0	0	0	0	3788 (897)	0	0	99,7
Butter	31	63	31	15	3101 (741)	0,7	1	83,2
Cheeses

100g of product contains:

Cheeses	RNE	LEU	TYP.	MET	Calorie content	Protein	Carbohydrates	Fats
	mg	mg	mg	mg	Kj (Kcal)	gr	gr	gr
Gouda 45% fat	1460	2620	1480	740	1600 (382)	25.5	0	29,2
Gorgonzola	1005	2063	1005	496	1336 (330)	19.5	0	27
Mascarpone	258	530	258	127	1894 (456)	5	4,3	46,5
Mozzarella	927	1909	927	458	1100 (262)	18	2	20
Sheep cheese (Feta) 45% fat	799	1649	782	425	990 (236)	17	0	18,8
Parmesan	1910	3500	1750	960	1569 (375)	35.6	0	25,8
Processed cheese 60% fat	607	1254	607	304	1371 (327)	13.2	0	30,4
Philadelphia	339	678	339	195	1225 (295)	6,5	2,5	29

The source of information is the German manual “Nahrwerttabelle fur die Ernahrung bei angeborenen Storungen des Aminosaurenstoffwechsels”.

Phenylalanine deficiency

Insufficient consumption of phenylalanine is fraught with a number of serious disorders in the body.

Firstly, the lack of amino acid affects the functioning of the brain - memory weakens. Secondly, an exacerbation of depression, the development of Parkinson's disease, and an increase in chronic pain are possible. A deficiency of the substance causes a decrease in muscle mass, weight loss, and hair loses its natural color.

Use with caution

There are circumstances in which it is best to avoid phenylalanine. This is particularly true for people with Parkinson's disease or schizophrenia. People who are allergic to phenylalanine should also not take medications containing the amino acid. With caution - hypertensive patients suffering from insomnia or mental disorders. Pregnant and nursing mothers are advised to avoid taking the synthetic form of the substance. For hypertensive patients, diabetics, pregnant women, people with heart failure or damage to the central nervous system, patients with radiation sickness or phenylketonuria (a genetic disease manifested by a disorder of amino acid metabolism), it is better to limit the substance to minimal consumption.

Cereals, starches, flour

Cereals, starches, flour

Protein	RNE	LEU	TYR	MET	Carbohydrates	Fats	Calorie content
gr	mg	mg	mg	mg	gr	gr	Kj	Kcal
Buckwheat flour	10,9	520	800	2511	240	70.7	2,7	1469	351
Potato starch	0,6	30	42	24	9	83,1	0,1	1426	336
Corn starch	0,4	19	50	15	8	85,9	0,08	1469	351
Wheat starch	0,4	19	28	10	6	86,1	0,1	1470	351
Rice starch	0,8	46	78	31	20	85	0	1458	343
Corn flour	8,3	380	1080	510	160	66,3	2,8	1356	324
Pasta products based on BARILLA	11,5	629	904	403	217	75,7	1,5	1538	362
Egg-based pasta	12,3	640	1010	420	100	69,9	2,8	1482	354
Egg-based pasta (boiled)	4,0	208	328	137	33	17,5	0.9	399	94
Semolina (wheat)	9,6	440	641	287	143	69	0,8	1363	326
Oats	11,7	700	1020	450	230	59,8	7,1	1464	350
Oat flour	13,8	850	1240	580	280	67,9	7,2	1638	391
Cereals	12,5	780	1130	570	240	63,3	7	1534	366
Pearl barley	9,7	490	660	340	140	71	1,4	1401	335
Transparent rice flour noodles	4,4	352	521	93	121	—	—	—
Clear Soy Starch Noodles	0,03	5	4	0	0	—	—	—	—
Wheat	11,7	640	920	410	220	61	:	1293	309
Wheat flour (average)	9,8	550	820	320	170	70,9	1	1390	332
Wheat bran	14,9	650	1120	460	250	20,5	4-7	716	171
Millet	9,8	460	1350	260	250	68,8	3,9	1463	350
Rye flour (average)	6,4	340	500	210	100	71	1	1336	319
Unpolished rice	7,2	420	690	320	170	74,1	2,2	1463	345
Polished rice	6,8	390	660	260	170	77,7	0,6	1440	344
Polished rice (cooked)	2,0	115	194	76	50	19,5	0,2	371	87
Rice flour (from polished rice)	6,7	334	574	301	120	78	0,7	1457	348
Rye	8,8	470	670	230	140	60,7	1,7	1229	294
Pearl sago (average)	0,6	30	42	24	9	84,9	0.2	1438	344
Soy flour	373	I860	2880	1450	580	3,1	20,6	1453	347
Dry cereal (for breakfast)	7,2	430	1240	270	170	79,7	0,6	1476	353
Barley	9,8	590	800	390	180	64,3	2.1	1321	316

The source of information is the German manual “Nahrwerttabelle fur die Ernahrung bei angeborenen Storungen des Aminosaurenstoffwechsels”.

Nuts, seeds, sweets

100g of product contains:
Nuts and seeds

RNE	LEU	TYR	MET	Calorie content	Protein	Carbohydrates	Fats
mg	mg	mg	mg	Kj (Kcal)	gr	gr	gr
Walnut	660	1140	640	220	2774 (662)	14,4	10,6	62,5
Groundnuts, roasted+fresh peanuts	1540	2030	1190	310	2449 (535)	25.6	9,4	49,4
Pine nuts	235	1630	840	384	2408 (575)	24	7	51
Coconut, fresh	180	310	120	70	1521 (363)	3.9	4,8	36,5
coconut flakes	273	459	180	105	2555 (610)	6.2	6,4	63,2
Sesame	1250	1540	720	640	2367 (565)	17.7	10,2	50,4
Hazelnut, hazelnut	510	890	470	140	2698 (644)	12	10,5	61,6
Poppy	1100	1960	420	430	1999 (477)	20.2	4,2	42,2
Almond	1160	1460	620	270	2414 (577)	18.7	3,7	54,1
Mustard seeds, yellow	1025	1750	725	475	2013 (482)	25	28,4	28,8
Flax seeds	1220	1562	683	488	1553 (372)	24,4	0	30,9
Sunflower seeds	1260	1710	650	490	2429 (530)	22.5	12,3	49
Pumpkin seeds	1049	1806	878	464	2344 (560)	24,4	14	46
Pistachios	900	1270	547	300	2573 (574)	17.6	11,6	51,6
South American walnut	580	1070	460	890	2306 (670)	13.6	3,6	66,8

Meat products, eggs

100g of product contains:
Meat products

RNE	LEU	TYR	MET	Calorie content		Protein	Carbohydrates	Fats
mg	mg	mg	mg	Kj	Kcal	gr	gr	gr
Blood sausage	684	1191	514	348	1439	344	15.7	1	31
Meat broth (500g meat/1.5 water)	23	36	11	5	???	???	0.8	?	?
Hamburger McDonald (99g)	595	1091	500	360	1010	239	12.4	28,2	8,4
Fried chicken)	910	1780	760	640	694	166	19.9	0	9,6
Veal	683	1349	567	416	463	111	16.6	1	5
Pate	681	1127	499	371	1374	328	15.2	1	29
Beef	719	1420	596	439	440	105	17,5	1	3
Salami	793	1389	714	496	1530	365	19.8	0	32
Lamb, fat	540	1066	483	341	902	215	14,2	1	17
Pork	670	1173	602	418	665	159	16.7	1	10
Pork fat, belly	116	203	104	73	3331	796	2.9	0	89
Lard, full fat	188	329	169	118	2918	697	4.7	0	76,7
Lard, partly fat, with meat	639	1118	575	394	1340	320	15.9	0	29
Eggs 100g of product contains:

Eggs	RNE	LEU	TYR	MET	Calorie content		Protein	Carbohydrates	Fats
	mg	mg	mg	mg	Kj	Kcal	gr	gr	gr
Eggs, raw + boiled	800	1260	590	450	650	155	12,9	0,7	11,2
Eggs, raw + boiled (1 piece = 50g)	400	630	295	225	350	84	6.5	0,4	5,6
Protein	760	1080	460	470	205	49	11,1	0,7	0,2
White from 1 chicken egg (32g)	243	346	147	151	73	17	3.6	0,2	0
Yolk	790	1630	780	470	1477	353	16.1	0,3	31,9
Yolk from 1 chicken egg (18g)	142	293	140	85	284	68	2.9	0	5,7

The source of information is the German manual “Nahrwerttabelle fur die Ernahrung bei angeborenen Storungen des Aminosaurenstoffwechsels”.