Health and Fitness Hints

Thousands of substances in the body are made of proteins. Aside from water, proteins form the major part of lean body tissue, totaling about 17% of the body’s weight. The term protein comes from the Greek word “protos’ which means “to come first”.

They are crucial to the regulation and maintenance of the body. Body functions such as blood clotting, balance of fluids, enzyme and hormone production, visual processes and cell repair require specific proteins. Proteins can also supply energy for the body-on average 4kcal per gram.

The building blocks for protein are Amino acids. In chemistry, it is a molecule that contains both amine and carboxyl functional groups. In biochemistry, this term refers to alpha amino acids with the general formula NH2CHRCOOH. Each different protein has its own unique sequence of amino acids. Our bodies use the amino acids in the protein-containing foods we eat to generate proteins in many configurations and sizes so that can serve the greatly varied functions.

If you fail to consume an adequate amount of proteins for long periods of time many of the body’s metabolic processes slow down. For example the immune system will stop functioning efficiently when key proteins are not available, increasing the risk of infections, diseases and even death.

Amino acids contain carbon, hydrogen and nitrogen and some contain sulfur. The body needs 20 different forms to function. Although they are all important, 11 of these amino acids are considered to be nonessential - our bodies make them using other amino acids we consume. The other 9 amino acids the body cannot make and they are called essential and they must be obtaining from foods. Both nonessential and essential amino acids are present in foods that contain protein.

The two main functions of proteins in our diets are a) to provide essential amino acids and b) to provide either the nonessential amino acids or nitrogen which in turn is used to make the nonessential amino acids.

Animal and plant proteins differ in proportions of essential and nonessential amino acids. Animal proteins contain all the essential amino acids, plant proteins however do not much our needs for essential amino acids as precisely as animal proteins. Once any of the nine essential amino acids in the plant protein were used up, further protein synthesis would be impossible.

Adults need only 11% of their total protein requirements to be supplied by essential amino acid. The typical diet supplies an average of 50% of protein as essential amino acids. The estimated needs for infants and preschool children are 30% of total protein intake to drop in later childhood to 20%. Therefore young children; diet must be carefully planned.

High protein diets have come and gone several times over the last 40 years. They have again risen as weight-loss diets. People many times ask the question whether the high animal protein intake of adults is harmful. For example the extra minerals zinc, iron and vitamin B6 that accompany protein foods are often beneficial. However, high protein foods are low in some beneficial and necessary substances including, magnesium, folate, fiber and phytochemicals. High protein diets can also increase calcium loss in urine. Vegetable sources of proteins disserve more attention that they have given so far.

Many plant foods provide not only plenty of protein but also ample magnesium and dietary fiber and the underestimated “nutrient” water- we could not live without-along with many other benefits. It is critical for us to have a basic understanding of the foods and or combinations of foods we eat to be able to choose rightly for our individual needs. In the case of proteins and amino acids we need them daily. Humans do not have all the enzymes required for the biosynthesis of all of the aminoacids.

proteins - amino acids.

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