Original article in PDF

April 2015

 

Proteins are the main building material for our body. They are second in importance after water. There’s a good reason for the name: “prota” means “paramount importance” in Greek.

There are different kinds of protein and each has its own functions. For example, keratin is responsible for the formation of ligaments of muscles, nails and hair. Collagen is responsible for the elasticity and appearance of the skin. Immunoglobulin plays a huge role in the formation of immunity, while hemoglobin transports oxygen. Valine protein helps in muscle metabolism, restores body tissues and maintains the necessary nitrogen balance. In many ways, the endocrine profile depends on protein. It even plays a certain role in the ability to see, since the lens of the eye is formed from protein.

In our body, under the influence of the digestive system, protein is split up into amino acids that together with blood enter all our organs and systems. Only some of them can be obtained in the body, but 9 essential amino acids – valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and phenylalanine, histidine – must be provided by food.

SIGNS OF PROTEIN DEFICIENCY

For normal life, a person needs on average about 2 g of protein per 1 kg of weight per day There are certain signs by which you can understand that your body lacks protein:

  • small muscle mass and large fat mass;
  • flabby skin, brittle nails and dull lifeless weak hair;
  • a weak immune system and frequent colds.

Warning! If a person experiences protein starvation, the body takes the necessary amino acids from muscle tissues. If there is little muscle tissue, a lot of fat, and a lack of protein in the body, the body begins to destroy internal organs as sources of amino acids.

 

 

PROTEIN SOURCES

Meat protein contains all essential amino acids, but it contains only about 20% digestible protein and few nutrients. I would like to mention that if meat protein is cooked at high temperatures or on a grill, it can cause colon cancer. Unfortunately, today we can buy mostly meat of commercially raised animals fed with mixed fodder and grain. It can be very harmful, with an excessive content of Omega-6 fatty acids, antibiotics and growth hormones. I advise you to choose horse meat and lamb.

Poultry protein is considered a less expensive alternative to beef. Skinless lean turkey or chicken will provide about 27 g of protein per three-ounce serving along with 2-3 grams of fat. Disadvantages include the fact that this protein can contain a large amount of antibiotics, arsenic and cancerous tumors of avian leukosis. When buying it, I recommend paying attention to what the bird was fed with.

Fish protein contains very wholesome Omega-3 fats. There are almost no carbohydrates and low-saturated fats. Unfortunately, if it is ocean fish, it contains high levels of mercury, as well as high levels of antibiotics and dioxin, if it is farmed. When buying it, I recommend choosing small fish that did not have time to absorb toxins.

Milk protein. According to the Institute of Diabetes and Digestive and Kidney Diseases (USA), 30 to 50 million Americans suffer from lactose intolerance. Protein contained in milk can cause food allergies (lactose intolerance is not an allergy). Observations show that the absence of dairy products in the diet in many cases alleviates and even eliminates symptoms of asthma and sinusitis. Vegetable almond milk can be used as an alternative.

Milk whey protein has a high biological value and is quickly absorbed. But unfortunately, it is a strong allergen. In addition, whey contains much more cholesterol than recommended. And finally, it contributes to two diseases – aminoacidemia (an excess of amino acids in the body) and intestinal toxicity.

Egg protein ranks second after fish oil in the amount of vitamin D. However, it is very allergenic, and also contributes to bad-smelling gas. I recommend eating eggs of hens raised in natural conditions.

Soy protein contains a high level of phytoestrogens, which are useful in moderate amounts, but in large quantities they can be counterproductive, especially for children.

Spirulina protein is 85-95% digested and is considered to be a superfood. It is not a cheap product, although not too expensive for a high-quality protein source. Another factor is the taste: somewhere between algae and grass. It’s easy enough to take in small amounts (1-4 g per day in the form of capsules). But if you are an athlete or a bodybuilder, or want to recover from an injury or illness and you need 70-200 grams of protein a day, eating such a large amount may be too difficult. Finally, about 30% of the world’s population are allergic to it, or suffer from toxins present in it that could have been absorbed through the water in which the spirulina was grown. I advise you to use only high-quality organic spirulina certified by the world’s leading companies

Chlorella protein is not only an excellent source of protein, but also a natural detoxifier that removes heavy metals and pesticides from the body. Don’t forget that about 30% of people cannot absorb chlorella. Chlorella, like spirulina, is not cheap and it tastes like algae and grass.

Hemp seed protein is a superfood, but cannot be considered as protein supplement (it contains about 30% protein). In addition, although hemp proteins (edestin and albumin) are good immune builders, they are less effective as muscle builders.

Legumes (buckwheat, millet, beans, etc.) are actually high-grade proteins and can serve as a basic protein for a vegetarian diet. However, they are not balanced in amino acid ratios. This means that to obtain an equivalent value, you must eat more of them than animal protein.

Rice and yellow pea protein in the proper combination provides one of the most delicious and best protein concentrates. The texture of pea protein helps smooth out the “chalk” texture of rice protein, which has an unpleasant taste

 

BALANCE IS EVERYTHING

Don’t forget that everything in our life needs balance. Everything should be treated without fanaticism. The balance of bacteria in the intestines, the balance of hormones, the balance of the nervous system and the balance of weight are a wise way to health! Any food, even the best in the world, or vitamins in large amounts will not make a difference. Thus, excessive consumption of protein leads to an overload of the digestive system, and an additional burden on the kidneys and liver. So it’s important to know what protein is and balance its intake.

Balance is needed in everything: excessive consumption of protein leads to an additional load on the digestive system, kidneys and liver.