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Phenylalanine is a little-talked about amino acid. However, it is essential for the proper functioning of our brain, and we consume it every day without knowing it. Should we favor certain foods? Can we miss it? Are there any risks if we consume too much? Insight from Vanessa Bedjaï-Haddad, dietitian nutritionist.
Definition: what is phenylalanine?
Phenylalanine is an amino acid which is involved in particular in the production of neurotransmitters involved in mood, motivation and concentrationlike the dopamine.
“It is an essential amino acid, which means that the body cannot produce it,” explains Vanessa Bedjaï-Haddad. Clearly, it must be provided by food !
In which foods are we found the most phenylalanine?
Good news: phenylalanine is very easy to find in food. “We find it in all foods rich in proteins », Indicates the dietician. It is very rare to lack it if you have a varied diet!
The main animal sources:
- THE eggs,
- THE meats (turkey, veal),
- THE Pisces (salmon, tuna, cod),
- THE dairy products (cheese, yogurt, milk).
These foods provide complete proteins containing all essential amino acids, including phenylalanine.
Interesting plant sources:
- The military (tofu, tempeh),
- THE legumes (lentils, chickpeas, beans).
- THE nuts (almonds, walnuts, hazelnuts).
- THE seeds (sesame, sunflower).
Good to know: some plant proteins are less complete. The ideal is to associate them (for example cereals and legumes), to cover all amino acid needs!
Should you monitor your phenylalanine intake?
In the vast majority of cases, no. As indicated above, a varied and balanced diet is more than enough to cover your needs!
Phenylketonuria, a special case
The only point of vigilance: the phenylketonuriaa rare genetic disease that prevents phenylalanine from being properly metabolized, warns Vanessa Bedjaï-Haddad.
- Accumulation can become toxic to the brain.
- A strict diet, low in phenylalanine, is essential from birth.
Apart from this pathology, there is no risk in consuming foods rich in phenylalanine.
Deficiency: can we lack phenylalanine?
You will have understood, it is relatively rare. Phenylalanine deficiency can only occur if:
- From malnutrition,
- Eating disorders,
- a very restrictive or poorly balanced diet (particularly low in protein),
- certain digestive diseases that disrupt the absorption of nutrients.
Warning signs: fatigue, mood disorders, decreased concentration. If in doubt, it is better to speak to a healthcare professional! A nutritional assessment may be offered. And in some cases, a blood test can help assess the situation.
Should you take food supplements?
Here again, it’s not necessary. A balanced diet is sufficient to cover phenylalanine needs.
Supplements can only be considered:
- In case of proven deficiency.
- On the recommendation of a healthcare professional.
Good to know: self-supplementation is not recommendedespecially since an excess of amino acids can unbalance the body.
In summary, phenylalanine is essential, but easy to find in food. If you eat varied and balanced, your needs are covered naturally. The most important thing: keep a diet rich in protein and diversified. In the vast majority of cases, you are already on the right track!
Sources
Interview with Vanessa Bedjaï-Haddad, dietitian nutritionist.
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