health and wellness

 

Protein is the building blocks for our body and it is required for the body’s growth, maintenance and the repairing of all cells. Protein is the major component of all muscles, tissues and organs and is responsible in the process of  metabolism, digestion, and the transportation of nutrients and oxygen in the blood. Protein is also necessary for keeping our bones, and nails strong and healthy. It also keeps our hair shiny, and our skin youthful and healthy. Protein is needed to help form the hormones for the body’s sexual development.

Essential And Non-Essential Amino Acids

The Harvard School of Public Health can provide us with resourceful information on the value of protein. Protein is made up of 22 elements called “amino acids.” When protein is consumed, it is broken down through digestion into individual amino acids and then is absorbed to be used by the body in making new ones. These 22 amino acids make up two groups: essential and non-essential amino acids. The human body can produce 14 of these amino acids called “non-essential” without the aid of an outside food source; hence, the term “non-essential”. 

The other 8 amino acids are called “essential” because these cannot be produced by the body, and therefore, must be obtained through certain foods we eat. Both essential and non-essential are imperative in order for our bodies to function properly. 

Complete And Incomplete Proteins 

Complete Proteins tend to come from animal sources such as eggs, milk, dairy products, red meats, fish, shellfish, liver, and poultry. These contain all of the 8 essential amino acids that cannot be manufactured by the body alone. Eggs are the best source of protein since they contain the highest amount of essential amino acids. Fish is the next best source and is then followed by meat, and milk.

Incomplete Proteins lack some or all of the important essential amino acids and usually come from sources such as corn, rice, beans, grains, nuts, seeds, vegetables, and fruits.

Vegetarians have found ways in which to use a combination of two or more incomplete proteins, in order to supply a complete essential amino acid. For example, combining beans with rice and/or with possibly corn and milk. 

How Much Protein Should We Eat Daily?

Protein should be consumed every day, although our body does not need as much protein as it does other types of food such as carbohydrates, vegetables and fruits.

However, expert nutritionists recommend that the average adult needs 8 grams of protein per 20 pounds of body weight. This equates to 45 to 70 grams of protein daily for most adult females and males, respectively. The USDA Food Guide Pyramid recommends that adults get 2 to 3 servings of meat and 2 to 3 servings of milk group products everyday. Low-fat selections are best. A serving of meat is 3 to 4 ounces or about the size of a deck of cards. One serving of milk is one cup and for cheese, a serving is about 2 ounces.

Try to consume plenty of fruits and vegetables and include a variety of protein-rich foods, particularly oily fish, at least three times per week which contain important essential fatty acids.

       -written by Angela Doss

Tags: amino acids, complete and incomplete proteins, essential and non-essential amino acids, health, protein

This entry was posted on Saturday, June 7th, 2008 at 5:21 pm and is filed under health. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.