Your body cells need complete proteins when they need to mend or build up. Protein builds hair, muscles, finger nails and almost every other kind of body cell. Also used for hormone formation, enzymes and antibodies, protein is also used for other cells.
As a matter of fact, almost ten thousand kinds of protein create your body. Your body is composed of seventy percent water and twenty-two percent protein.
Proteins also play major roles in the defense mechanism of the body. Antibodies are created from protein and protect the body from protozoa, viruses, fungi and bacteria. Individuals that are suffering from weak immune systems need to supplement their diet with complete proteins to boost their immunity.
How does your body make protein? Protein is composed of individual structural units called amino acids. There are twenty-two standard amino acid cells that are the components. These amino acids combine to create short chains of polymer which are called peptides and longer chains called proteins or polypeptides.
Foods which contain all of the 9 amino acids that make up protein are called complete proteins. There are about twenty amino acids but only nine are needed for everyday consumption. These include valine, tryptophan, threonine, phenylalanine, methionine, lysine, leucine, isoleucine and histidine. Complete protein from a food source that has it, or combined foods that have incomplete proteins need to be eaten daily. The body needs the amino acid for daily health and functioning but is unable to produce this naturally.
Animal protein is taken from poultry, fish and meat. Animal products that are complete proteins are milk, eggs and cheese. Protein which is plant-based is found in buckwheat, quinoa and soybeans. Your body absorbs proteins that are animal-based easier than the ones from plants.
For this reason, vegetarians including vegans need to consume enough protein from complete sources. Animal proteins usually contain tryptophan and lysine. On the other hand, veggie proteins that have all the essential nine amino acids are soybeans.
Incomplete protein sources have less than the required amounts of amino acids, while complete proteins have all nine. A great way of eating would be to combine incomplete proteins by eating different sources throughout the day.
You do not need to combine all the different sources of incomplete protein in one day, but you do need to combine them within one day. For example, you can eat apples for breakfast and alfalfa sprout mayo sandwiches for dinner.
There are also great ways of getting complete proteins in one meal. Combining peanut butter with whole grain bread makes a complete protein full of all nine essential amino acids. A glass of milk, an apple and a peanut butter sandwich is a very healthy, protein-rich lunch.
It offers a great source of protein for you as well as a dairy and fruit choice. Another great complete protein combination is to combine beans and rice, nuts or granola on oatmeal, and even a combination of corn and lentils in a casserole.
The recommended daily protein allowance is .8 grams of protein per kilo body weight. If a person weights eight kilos, their diet needs to have about nine protein grams. The normal diet for health, normal people in the United States supplies twice the requirement.
Special categories of children like lactating women, pregnancy women or children as well as the elderly, people going through a lot of stress, body builders or high performing athletes require more proteins than normal.
Because the body cannot store extra protein, it goes through stress if you eat too much protein exceeding the recommended portions. The liver needs to work transforming amino acid to useful molecules.
Nitrogen is also removed as part of the process which produces ammonia that is excreted in urine. This creates increased protein flows and can cause dehydration if you do not drink enough water.
When it comes to proteins, you need to remember that too much of a good thing is bad. Over consumption of protein leads to problems in the kidney. Too much dietary protein stresses the kidneys which have to work extra hard filtering out the extra protein.
These strain your organs and can cause kidney stones. It is also worth remembering that kidney problems due to excess protein consumption increases with age. If you are middle-aged and weight lifting, you need to double your protein consumption because not only is this going to fuel your muscles, it is also going to keep you from developing age-related kidney problems caused by protein deficiency.
Blood ketones are another side effect of eating too much protein. Called “ketosis,” this leads to a person feeling weak, tired and dehydrated.
These days, the amount of info we are exposed to online and in books gives us more than enough knowledge for taking care of our bodies and eating enough proteins for overall health and well-being.