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The popularity for high protein intake has been incited by the several diets and books written that promote the advantages of higher dietary protein and essential fats, lower refined carbohydrates and very low saturated fats. Protein has also been touted as a mood stabilizer plus control for diabetes, but critics point out that restricted intake of calories endures as a factor regarding successful weight loss.

The word protein, derived from the Greek word “protos”meaning to come first, is true to its meaning. It is vital to almost 300 billion cells that are being built each day in our bodies. If we do not eat enough protein, we are then lacking the very basic building blocks necessary to produce hormones and enzymes, components of the immune system, and primary structure of nearly all body tissues.

How much do I need?

The minimum daily protein requirements as set by WHO(world health organization) are 0.8 grams per kilogram of body weight, however individual protein needs are dependent on one’s level of activity, overall health status, and age. Those recovering from injury require extra protein for tissue healing. Athletes training hard to gain muscle or who may be causing small injuries also need extra for growth and repair. Protein needs in children vary from infancy through to late adolescence, with large amounts of new protein tissue being created during rapid growth spurts. The protein requirements then stabilize once early adulthood is reached. The following table gives the RDA(recommended dietary allowance) of protein throughout the lifespan:

AGE IN YEARS GRAMS/KG OF BODYWEIGHT GRAMS/POUND OF BODYWEIGHT

1-3 years 1.10 .50

4-8 years 0.95 .43

9-13 years 0.95 .43

14-18 years 0.85 .39

19 & older 0.8 .36

What are proteins?

Proteins are chemical complexes incorporating hydrogen, carbon and oxygen, the same as fats and carbohydrates do, but they also contain roughly 16% nitrogen. These four elements combine in various ways (on occasion also with sulfur) to form amino acids which are the building blocks of proteins. Twenty amino acids,are used in varying combinations to make up the proteins needed for the human body. However, the body is not capable of synthesizing nine of these amino acids. These nine are known as “essential” or “indispensible” amino acids and include:

Histidine;Isoleucine;Lysine;Leucine;Methionine;Phenylanine;Threonine;Tryptophan & Valine.

The nonessential list consists of Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine and Tyrosine.

What foods are high in protein?

Foods that contain adequate amounts of all nine essential amino acids are known as complete proteins, whereas those missing or having inadequate amounts of one or more of the essential amino acids are called incomplete proteins. Amino acids found in animal and plant sources are of the same quality, but animal proteins are complete because they contain each essential amino acid in the appropriate amounts that the body requires. This group contains meats, fish, poultry, eggs, milk and dairy. Plant proteins are less concentrated than animal proteins and are incomplete, but when eaten in certain combinations they can provide all the amino acids required for complete proteins. Legumes, like soybeans, split peas, garbanzo, kidney, lima and black beans to name a few, are good protein sources. They are also high in carbohydrates so are normally listed as a starch. Nuts are high in protein, but also in fats. Grains are another group of plants that have protein content. Grains when combined with legumes (such as beans and rice) often supply all the amino acids needed for complete proteins. Animal foods are also fine sources of vital minerals like calcium, iron and zinc whereas plant foods supply carbohydrates, fiber and phytochemicals.

Are There Health Risks to Excessive Protein?

There has been no set upper daily limit for protein, but continual high doses have been connected with some chronic diseases. It can cause stress to the liver and kidneys from the processes required to excrete excess nitrogen from the body, plus the increase in urine acidity leads to increased calcium excretion. Increased calcium in the urine can promote formation of kidney stones. Increased excretion of calcium can also lead to weakening of bones and joints, while the formation of uric acid during metabolism of proteins can accumulate in joints causing inflammation and exacerbations of conditions like gout. Ensuring adequate calcium intake helps to defray some of these effects.

FOR MORE INFORMATION GO TO MOUNTAINVIEWHEALTH.CA

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