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Not only found in food, glutamine is also an important substance for the body by holding many functions. Today, Tnhelearning.edu.vn will introduce you more clearly to the definition and benefits of glutamine for health!
What is Glutamine?
What is Glutamine?
According to the website of Vinmec International General Hospital, Glutamine is an alpha-amino acid – an important element in the intestinal immune system. They are made in the human body and aid in protein synthesis. The side chain of glutamine is structurally similar to glutamic acid, except that the carboxyl group will be replaced by an amino acid.
Glutamine exists in two different forms, L-glutamine and D-glutamine . In particular, L-glutamine has more important functions for the body, so it is often added more and can be called glutamine for short. In addition, they are found abundantly in muscle and 60-70% of bone tissue is glutamine.
Besides, although glutamine is produced naturally in the body, in fact, the need for them is often greater than the production. Therefore, glutamine is classified as a conditionally essential amino acid, meaning that it can be obtained from food in cases of need for supplementation.
Glutamine is found in which foods?
Foods containing glutamine
You can find glutamine in many everyday foods, such as:
- Eggs : 4.4%, equivalent to 0.6g per 100g of eggs.
- Beef : 4.8%, equivalent to 1.2g per 100g of beef.
- Skim milk : 8.1%, equivalent to 0.3g per 100g of milk.
- Tofu : 9.1%, equivalent to 0.6g per 100g of tofu.
- White rice : 11.1%, equivalent to 0.3g per 100g of rice.
- Corn : 16.2%, equivalent to 0.4g per 100g of corn.
In addition, you can also choose to get glutamine from other foods such as cabbage, cheese, asparagus, broccoli, cod, salmon, venison, turkey, spirulina, …
Health benefits of glutamine
Improve immune system
Glutamine helps strengthen the immune system
As a basic component of immune cells in the body such as white blood cells or intestinal cells, glutamine has the ability to strengthen the body’s immune system, helping to prevent bacteria or toxins from moving from the intestines to the organs. the rest , while supporting the treatment of injuries and speeding up the recovery process.
Beneficial for gut health
Glutamine benefits gut health
According to Vinmec International General Hospital, Glutamine has the ability to provide energy for intestinal immune cells to maintain their ability to fight harmful bacteria before they travel from the intestines to other organs. At the same time, they will also help maintain the barrier between the inner intestine and the outer body, preventing leaky gut.
Support muscle gain and increase exercise performance
Glutamine supports muscle growth and increases exercise performance
According to research from the US National Academy of Medicine, glutamines can be used as an exercise therapy supplement because they can prevent the decline of glutamine and plasma levels in the body, helping to support recovery and muscle building process as well as cleansing the body from high ammonia levels, increasing endurance during exercise.
Boost brain health
Glutamine helps promote brain health
Glutamines may also prevent brain aging because they play an important role in preventing mitochondrial dysfunction , which leads to an abnormal increase in the neurotransmitter glutamate, which causes brain damage. atrophy and aging.
Improve IBS and Diarrhea
Glutamine Helps Improve IBS and Diarrhea
L-glutamine may improve irritable bowel syndrome (IBS) and diarrhea by balancing mucus production and promoting healthy bowel movements . In addition, because glutamine also helps provide energy, aids digestion, it is often used in the diets of people with Hashimoto’s thyroiditis.
Dosage and how to use glutamine is good for health
Before taking glutamine, you should read the label carefully or consult your doctor for proper use. The average person will take glutamine 10-15g/day, divided into 2-3 times/day and use no more than 5g once , or if to treat short bowel syndrome, you should take it 6 times/day for 16 weeks and doses 2 to 3 hours apart.
You should take glutamine powder with a main meal, snack or glutamine tablet 1 hour before or 2 hours after a meal . In addition, you can combine glutamine powder with soft foods such as pudding, green apples, yogurt or stir glutamine powder in at least 200ml of hot water to drink directly.
Glutamine side effects
Glutamine side effects
In general, glutamine will not cause side effects unless you take them in excess. If you take too much or the wrong way, you may experience some of the following side effects:
- Nausea, abdominal pain, flatulence
- Swollen feet and hands
- Muscle, joint or back pain
- Slightly tired, headache, dizziness
- Itching, mild rash
- Feeling dry mouth, runny nose, sweating a lot…
In addition, more serious side effects such as hives, difficulty breathing, swelling of the face, chest pain, hearing problems, fever, cold peppers, etc. can also be experienced if you take glutamine without reasonable. At that time, you should go to the hospital for advice from a doctor!
Some glutamine foods on the market
Currently, glutamine supplements are widely used, especially for those who need to build muscle and regularly exercise, typically some of the following foods:
Body Fortress Glutamine
Body Fortress Glutamine
Glutamine of the Body Fortress brand is highly appreciated by bodybuilders for the quality and effectiveness it brings to the training process. Currently, you can buy products at reputable websites like Amazon for about 1,200,000 VND.
Bulk Supplements Glutamine
Bulk Supplements Glutamine
Also a product brand that specializes in providing glutamine for bodybuilders , you can be completely assured of its safe ingredients as well as its effectiveness because this is a very famous product in the “bodybuilding world”. . Currently, you can buy products on Gymstore for about 380,000 VND/pack.
BodyTech Glutamine
BodyTech Glutamine
With safe ingredients as well as a very high nutritional content , you will definitely be satisfied with this glutamine supplement because of the quality and effectiveness it brings. Currently, you can buy products on Amazon US for about 800,000 VND/box.
MyProtein Glutamine
MyProtein Glutamine
This is a genuine product distributed by the Myprotein brand in Vietnam market and is trusted by many people because of its safe ingredients and effectiveness as compared to any other international products. Currently, you can buy products for about 600,000 VND on the brand’s genuine website.
Above is detailed information about the concept and benefits of glutamine for health. Hopefully with this article of Tnhelearning.edu.vn, you will better understand as well as make the right choices to fully supply this important amino acid for your body!
Source: Vinmec International General Hospital
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