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Proteins
Protein Articles
Proteins
By Brian Gokey, CFT, BSMET
What is Protein?
Protein is the building block of our bodies. Blood, muscles, skin, and most of our
vital organs are made up of protein. Protein provides the connective and structural building blocks of tissue and primary ingredients
of enzymes, hormones, and antibodies. The main components of protein are amino acids. We get protein from animal products such as
milk, meat, fish, poultry, eggs, and cheese. We also get protein from the plant world in the form of grains, legumes, leafy green
vegetables, and nuts. Most Americans get too much protein in their diets in the form of meat and dairy products. For the optimal diet
protein should contribute to around 33% or one-third of our daily intake.
Types of Proteins / Amino Acids
As stated above, Protein
is made up of amino acids. Amino acids as they relate to our diet are divided into two main categories, essential and non-essential.
Non-essential amino acids are amino acids that the body can actually make from other amino acids. Essential amino acids are considered
essential because our bodies cannot make them but rather must get them from our diet. Hence it is important to eat foods that contain
essential amino acids.
Building Blocks for the Body
When we are building muscle (protein), we are using amino acids to do this
work. That is why it is essential to ensure we get the protein we need. We not only need amino acids while building muscle, we need
amino acids to rebuild the damage caused in our bodies from the stresses of daily life. It is very important to consume proteins that
provide all the necessary amino acids.
Complete and Incomplete Proteins
Dietary proteins are considered to belong to two different groups depending on the types of
amino acids they provide. Complete proteins contain the needed amounts of all the essential amino acids. These complete proteins consist
of meat, fish, poultry, cheese, eggs, and milk. Incomplete proteins contain only some of the required amino acids. These proteins
are found in grains, legumes, and green leafy vegetables.
How to incorporate Proteins in your Diet
To make sure you are getting
a large enough variety of amino acids in your diet, add protein rich foods to meals and snacks as often as possible. Eat bread with
nut-butters or add nuts and seeds to salads and vegetable casseroles. Be sure to know that a combination of any grains any nuts and
seeds, any legumes, and a variety of vegetables will make a complete protein.
The wonder of Soybean Products
You have heard about
the many benefits of soybeans and soybean products but may not know why. All soybean products, such as tofu and soymilk, are complete
proteins. They contain all the essential amino acids and many other nutrients. Soybean products are becoming more available in local
grocery stores and especially health food stores where you can find tofu, soy oil, soy flour, soy-based meat substitutes, soy cheese,
and many other soy products that are healthy ways to complete a meatless diet.
Did you say Yogurt?
George Carlin had a hard time
even saying yogurt. Sounds like a funny name, but yogurt is packed with good amino acids. In fact, yogurt is the only animal derived
complete –protein source recommended for frequent use in our diets. All the other meat and dairy sources contain too much fat
for balanced intake. Yogurt is made from milk that is curdled by bacteria; yogurt contains lactobacillus acidophilus and other friendly
bacteria needed for the digestion of foods and the prevention of many disorders including candidiasis. Yogurt also contains Vitamins
A, D, and many of the B-complex vitamins. Do not buy the sweetened, flavored yogurts that are sold in supermarkets. They contain
added sugar and preservatives. Either purchase unsweetened yogurt or get yourself a yogurt maker. Yogurt is relatively easy to make
in today’s yogurt makers. You can put your own fresh cut fruits if you want to add good nutrients to yogurt. Once again, we see how
the large food companies can take a really good and nutritious food, remove the good, and replace with bad ingredients.
More
Information on Proteins
To find out more detailed information on Proteins, look in the Proteins section of www.wellness4everyone.com.
References
James and Phyllis Balch, Prescription for Nutritional Healing, (2007)
