Amino acids are molecules that have often been described as the building blocks of proteins. When we consume foods rich in proteins, they break down and form amino acids. The body then uses them to produce proteins that perform essential functions for health. There are twenty different ones and cysteine is one of them.
Here we tell you what exactly cysteine is, if you need to obtain it through food and what it is for. We also resolve the most common doubts about its benefits and consumption.
What is cysteine?
Cysteine is an amino acid that is a semi-essential amino acid, because the body can produce it itself through another essential amino acid, methionine. But babies and older people do not produce cysteine in sufficient quantities, so they must also get it from food (from breast milk, in the case of babies).
Nevertheless, getting a portion of the food is highly recommended.
Cysteine, source of sulfur
Among the amino acids, only cysteine and methionine contain sulfurwhich the body needs for the formation, stability and improvement of the functions of other proteins, such as enzymes, immunoglobulins and insulin.
Its presence favors the catalytic action of enzymes and is necessary for the formation of vitamins B1 and B7. Therefore, it influences processes as important as immune response or the energy metabolism.
Sulfur also easily binds to metal ions of iron, zinc, copper or nickel, forming sulfur compounds and metabolites, necessary for the development and with properties antioxidants and detoxifiers.
Purifying effect
Thanks to sulfur, cysteine promotes insulin regulation, bile secretion and purification. It has extensive properties that delay the aging of cells.
Skin, hair and nails
Sulfur is part of keratin and collagen. Cysteine provides it and contributes to the bone and muscle healthas well as the good condition and appearance of the hair, nails and skin.
Sulfur is necessary for the synthesis of new proteins and its deficiency can be reflected in a delay in growth. It is not a toxic mineral, and the excess is eliminated through urine.
What foods provide cysteine?
Cysteine is common in foods of animal origin, such as meat, fish, eggs, and dairy. But it is also found in plant proteins soy, legumes, seeds, nuts, whole grains and brewer’s yeast.
It is present in the breast milk. The cruciferous (cabbage, radishes, arugula, etc.), garlic, onion and leek They also contain cysteine in significant quantities.
Benefits of cysteine
The main function of cysteine is increase the antioxidant capacity of the body. It is necessary for the production of the antioxidant agent glutathione and for the regulation of the immune system.
Delays cellular deteriorationinflammation and the appearance of neurodegenerative diseases. Protects the brain and eyesight of the action of free radicals.
How does cysteine help maintain health?
Its antioxidant effect improves the effectiveness of insulin, protects against the appearance of degenerative diseases, heart problems and tumors. Improves brain activity and prevents depression.
How does cysteine help in convalescence?
The regenerative capacity of cysteine It is of great help after having suffered diseases, such as second and third degree burns, surgical operations, surgeries, chemotherapy and radiotherapy.
How does cysteine act on the respiratory system?
Its action on the immune system protects against virus infections and infections.
If you have a cold or flu, relieves congestion and promotes recovery. Facilitates expectoration and stability in breathing.
Does cysteine have cosmetic effects?
Cysteine is an excellent ally for beauty of skin, hair and nails. It stimulates the formation of collagen, which makes the tissues of the epidermis more flexible, giving them shine and resistance.
Besides, cleanses and eliminates sebum and toxins that contribute to «turn off» the complexion.
What effect does cysteine have on the cardiovascular system?
Generate proteins that strengthen blood vesselswhich become flexible and dilate, promoting blood circulation. Prevents the oxidation of LDL cholesterol (bad cholesterol) and triglycerides, improving the lipid profile of the blood.
Can cysteine improve sports performance?
Its antioxidant action prevents exhaustion and increases energy. As a precursor of other amino acids, promotes muscle building and stimulates your response capacity. Also promotes recovery after exercise.
Why is cysteine detoxifying?
Cysteine helps extract all types of toxins from the body thanks to its ability to extract heavy metals and the action of the antioxidant and purifying glutathione, of which it is a precursor. Reduces inflammation and contributes to fat burning and weight loss.
Is cysteine overdose possible?
The daily dose of cysteine recommended by the WHO is 4.1 mg per kilogram of body weight. The excess is eliminated through urine.
There is no record of any case of poisoningbut supplementation is not indicated during pregnancy, lactation or if taking medications.