Protein is made up of essential amino acids, a major food source that must be available to your body for proper functioning. When amino acids are missing from your diet, you are unable to produce the body proteins that require them. Although animal protein is considered complete because it contains all the essential amino acids, eating proper combinations of plant proteins can meet your nutritional needs.
Function
According to the Centers for Disease Control and Prevention, when we digest protein, it is broken down into its component amino acids and absorbed. Essential amino acids are utilized by the body to construct cell walls, muscles, tissues, enzymes, hormones and a variety of other substances. Every structure within our bodies is dependent upon some type of protein with a variety of functions. For example, proteins form the antibodies of our immune systems, help to regulate pH and water movement, enable our blood to clot and stop a wound from bleeding and carry oxygen to our tissues.
Animal Sources
The Harvard School of Public Health reports that animal proteins and vegetable proteins likely have the same effect on health. However, animal proteins contain a greater amount of fat, including a higher percentage of unhealthful saturated fats. As such, poultry and fish are healthier choices because they are typically leaner meats with less saturated fat. Lean cuts of red meat in moderate portions should only be eaten occasionally.
Although high in protein, full-fat dairy products and fatty, processed meats such as bacon or bologna should be consumed sparingly. Low-fat milk, yogurt and cheeses are excellent sources of proteins and more healthful choices. It's true that eggs contain a lot of cholesterol, but they also contain high levels of protein and other nutrients that help lower the risk of heart disease. A healthy person can consume up to one egg per day without a negative effect on heart health. However, if you have trouble controlling your cholesterol, are diabetic or have existing heart disease, it is better to consume only the white of the egg or limit your intake of egg yolks to no more than three per week.
Vegetarian Sources
If you are or plan to become a vegetarian, you can fulfill all your protein needs from nonanimal sources. Because plant proteins are not complete proteins because they don't contain all 20 types of essential amino acids, this type of diet requires that you eat a variety of foods. Nuts, beans, legumes and whole grains are all excellent sources of plant proteins. The added benefit of consuming protein-rich vegetable foods is that they also provide abundant fiber, vitamins, minerals and healthy fats. Although soy and tofu are great meat substitutes, the Harvard School of Public Health recommends that you shouldn't eat more than two to four servings per week of these foods.
Daily Recommendations
Most reasonable diets provide plenty of protein for your body's needs. To ensure you get all of the essential amino acids, eat a variety of foods. The recommended daily allowances suggest that 10 percent to 35 percent of your daily calories should come from protein.
Considerations
Excess intake of protein, just like excess intake of fat or carbohydrates, will lead to the storage of energy in the form of fat. For optimum health and weight control, engage in regular physical activity and eat a healthful, balanced diet that includes the proper amounts of carbohydrates, proteins and unsaturated fats.
Member Comments