| 1 |
glycine |
Glycine |
G |
Gly |
non_essential |
nonpolar |
aliphatic |
Liver, Kidney |
From serine via serine hydroxymethyltransferase (folate cofactor); also from glyoxylate. |
Smallest amino acid; collagen synthesis; inhibitory neurotransmission; supports glutathione. |
Soy, Black Beans, Tofu, Quinoa |
Legumes and grains supply glycine precursors with cysteine and glutamate for GSH. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C2H5NO2 |
75.067,00 |
|
606,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 2 |
alanine |
Alanine |
A |
Ala |
non_essential |
nonpolar |
aliphatic |
Liver, Muscle |
From pyruvate via alanine aminotransferase (ALT). |
Glucose-alanine cycle; nitrogen shuttle; energy during fasting and exercise. |
Lentils, Chickpeas, Peanuts, Brown Rice |
Abundant in legumes and whole grains. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C3H7NO2 |
89.094,00 |
|
601,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 3 |
valine |
Valine |
V |
Val |
essential |
nonpolar |
aliphatic |
|
|
Branched-chain amino acid for muscle repair and energy. |
Lentils, Soy, Pumpkin Seeds, Peas |
Plant BCAAs with fiber support training. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C5H11NO2 |
117.148,00 |
|
596,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 4 |
leucine |
Leucine |
L |
Leu |
essential |
nonpolar |
aliphatic |
|
|
BCAA; mTORC1 trigger for muscle protein synthesis (context dependent). |
Soy, Lentils, Peanuts, Pumpkin Seeds |
Distribute across meals using whole-food plants. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C6H13NO2 |
131.173,00 |
|
598,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 5 |
isoleucine |
Isoleucine |
I |
Ile |
essential |
nonpolar |
aliphatic |
|
|
BCAA; glucose uptake and endurance metabolism. |
Soy, Lentils, Cashews, Quinoa |
Legumes plus grains provide balanced BCAAs. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C6H13NO2 |
131.173,00 |
|
602,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 6 |
proline |
Proline |
P |
Pro |
conditionally_essential |
nonpolar |
imino |
Liver |
From glutamate via pyrroline-5-carboxylate (P5C). |
Collagen stability; wound healing; redox via the proline cycle. |
Soy, Chickpeas, Sunflower Seeds, Whole Wheat |
Vitamin C required for collagen hydroxylation. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C5H9NO2 |
115.132,00 |
|
63,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 7 |
phenylalanine |
Phenylalanine |
F |
Phe |
essential |
nonpolar |
aromatic |
|
|
Precursor to tyrosine and catecholamines; thyroid hormone backbone. |
Pumpkin Seeds, Soy, Lentils, Peanuts |
Balance intake with tyrosine-rich plants. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C9H11NO2 |
165.189,00 |
|
548,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 8 |
tyrosine |
Tyrosine |
Y |
Tyr |
conditionally_essential |
polar_uncharged |
aromatic |
Liver |
From phenylalanine via phenylalanine hydroxylase (BH4). |
Catecholamine and thyroid hormone precursor; melanin synthesis. |
Soy, Sesame, Peanuts, Pumpkin Seeds |
Iron, copper and vitamin C support catecholamine enzymes. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C9H11NO3 |
181.189,00 |
101,00 |
566,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 9 |
tryptophan |
Tryptophan |
W |
Trp |
essential |
nonpolar |
aromatic |
|
|
Serotonin and melatonin precursor; niacin (NAD+) via kynurenine. |
Oats, Pumpkin Seeds, Soy, Sesame |
Pair with complex carbohydrates in the evening to support serotonin and melatonin. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C11H12N2O2 |
204.228,00 |
|
589,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 10 |
serine |
Serine |
S |
Ser |
non_essential |
polar_uncharged |
hydroxyl |
Liver, Kidney |
From 3-phosphoglycerate; interconverts with glycine in one-carbon metabolism. |
Protein and phospholipid synthesis; D-serine neurotransmission; cysteine precursor. |
Soy, Quinoa, Peas, Peanuts |
Folate and B6 support interconversion with glycine for methylation. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C3H7NO3 |
105.093,00 |
|
568,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 11 |
threonine |
Threonine |
T |
Thr |
essential |
polar_uncharged |
hydroxyl |
|
|
Mucin and collagen composition; immune function. |
Lentils, Soy, Sunflower Seeds, Quinoa |
Supports gut mucin barrier integrity. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C4H9NO3 |
119.119,00 |
|
56,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 12 |
cysteine |
Cysteine |
C |
Cys |
conditionally_essential |
polar_uncharged |
sulfur_containing |
Liver |
From methionine via transsulfuration (CBS and CGL). |
Disulfide bonds in proteins; glutathione and taurine precursor; antioxidant defense. |
Lentils, Oats, Sunflower Seeds, Garlic |
Alliums and legumes provide sulfur and precursors for glutathione. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C3H7NO2S |
12.116,00 |
83,00 |
507,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 13 |
methionine |
Methionine |
M |
Met |
essential |
nonpolar |
sulfur_containing |
|
|
Methyl donor via SAM; translation initiator; source of cysteine to glutathione. |
Brazil Nuts, Sesame, Oats, Soy |
Balance with folate, B12, B6 and glycine to optimize methylation. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C5H11NO2S |
149.211,00 |
|
574,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 14 |
asparagine |
Asparagine |
N |
Asn |
non_essential |
polar_uncharged |
amide |
Liver |
From aspartate via asparagine synthetase (uses glutamine). |
N-glycosylation motif (Asn-X-Ser/Thr); nitrogen storage and transfer. |
Legumes, Potatoes, Whole Grains, Soy |
Glutamine supplies amide nitrogen for biosynthesis. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C4H8N2O3 |
132.119,00 |
|
541,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 15 |
glutamine |
Glutamine |
Q |
Gln |
conditionally_essential |
polar_uncharged |
amide |
Muscle, Lungs, Brain |
From glutamate via glutamine synthetase; major nitrogen shuttle. |
Fuel for enterocytes; immune function; acid-base balance; nucleotide precursor. |
Beans, Lentils, Tofu, Cabbage |
Often conditionally essential in stress and illness. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C5H10N2O3 |
146.146,00 |
|
565,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 16 |
aspartate |
Aspartic Acid |
D |
Asp |
non_essential |
negatively_charged |
acidic |
Liver |
From oxaloacetate via transamination. |
Urea cycle link; pyrimidine synthesis; neurotransmission. |
Soy, Lentils, Peas, Sunflower Seeds |
Malate-aspartate shuttle supports redox balance. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C4H7NO4 |
133.103,00 |
39,00 |
277,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 17 |
glutamate |
Glutamic Acid |
E |
Glu |
non_essential |
negatively_charged |
acidic |
Liver, Brain |
From alpha-ketoglutarate via transamination; also from glutamine. |
Central amino donor for transamination; excitatory neurotransmitter; glutathione precursor. |
Tomatoes, Mushrooms, Soy Sauce, Seaweed |
Plant umami source; balance with GABA cycle. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C5H9NO4 |
147.129,00 |
41,00 |
322,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 18 |
lysine |
Lysine |
K |
Lys |
essential |
positively_charged |
basic |
|
|
Collagen crosslinking; carnitine synthesis; growth and immune support. |
Lentils, Soy, Black Beans, Quinoa |
Legumes are key for lysine adequacy in plant-forward diets. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C6H14N2O2 |
146.189,00 |
105,00 |
974,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 19 |
arginine |
Arginine |
R |
Arg |
conditionally_essential |
positively_charged |
basic |
Liver, Kidney, Endothelium |
From urea cycle; nitric oxide precursor via nitric oxide synthase. |
Nitric oxide for vasodilation; wound healing; immune function. |
Pumpkin Seeds, Peanuts, Soy, Lentils |
Arginine and plant nitrate together support endothelial NO. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C6H14N4O2 |
174.203,00 |
125,00 |
1.076,00 |
|
|
|
|
20/10/2025 10:21 AM |
| 20 |
histidine |
Histidine |
H |
His |
essential |
positively_charged |
basic |
|
|
Histamine precursor; hemoglobin buffering; myelin protection. |
Sesame, Soy, Lentils, Chickpeas |
Vitamin C and copper help balance histamine synthesis and degradation. |
https://p53nutrition.com/wp-content/uploads/2025/10/P53nutritionplaceholder_Image-2.png |
C6H9N3O2 |
155.156,00 |
6,00 |
759,00 |
|
|
|
|
20/10/2025 10:21 AM |
