Too Much of a Good Thing Not Enough of Another: A Look at Protein
Protein is an important part of the human daily diet, all human beings need it. The Institute of Medicine Recommends adults get a minimum of .8 grams of protein per kilogram of body weight. It is recommended that 10-35% of the required daily calorie intake is made up of protein. Most Americans consume more than enough protein daily, but would benefit from leaner and more varied choices in their protein selections. [Harvard. edu] Protein is found in every body part and our tissues including hair, nails, skin, bones and muscle. It creates the enzymes that fuel several chemical reactions and the hemoglobin that carries oxygen throughout our blood. There are at least 10,000 proteins that make up and maintain us.[Harvardedu]
Lack of sufficient protein consumption can cause many different health problems throughout the body. Some of those include loss of muscle mass weakening of the respiratory system and of the heart. It can cause growth failure and decreased immunity. Protein deficiency can also cause a health condition known as Kwashiorkor a form of protein malnutrition that’s symptoms include anorexia, an enlarged liver, irritability, edema, thinning hair, dermatitis and loss of teeth .[nutrition for everyone]
Proteins are created from amino acids, and there are only to ways for our body to create them. They can be made from scratch or by modifying or altering other amino acids. A few essential amino acids can only be gotten from foods; therefor high protein food choices certainly play a role in good health and wellbeing. Protein can be derived from two different food sources; these are animal proteins (meat) and plant proteins (vegetables, fruits, beans and nuts.) What a lot of people don’t know is that these proteins are not created equal or share the same beneficial properties. Some of the differences between animal and plat proteins people may be unaware of.
Animal proteins are complete proteins. They have a tendency to deliver all the amino acids the average human needs. However the value of these proteins can fluctuate depending on what can fluctuate depending on what else is being consumed along with these proteins. Some of these things that are ingested are fiber, hidden sodium healthy fats such as mono saturated fats and polyunsaturated fats, unhealthy fats such as trans-fat and some unsaturated fats as well as cholesterol which has been linked to cardio vascular disease .
Red meat although a good source of protein should be limited because of the high amount of saturated fat that is also introduced into your body when eaten. Wiser choices of animal proteins include seafood that is low in mercury such as salmon, trout and Atlantic and Pacific mackerel. Eggs and liver are also better choices. These however should still be eaten in moderation due to the amount of cholesterol they contain. [Animal or vegetable]
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