Protein Essentials Living Well

Protein Benefits Health

Protein is an essential nutrient for the human body composed of an amino acid complex needed by the human body for growth and maintenance. Proteins can be found in all cells of the body and are a major structural component of muscle tissue, bodily organs skin, and tissue. Protein deficiencies can lead to a variety of ailments like malnutrition that accounts for 6 million deaths annually worldwide. Various protein types are readily available for consumption in most areas however many people fail to eat adequate amounts of protein each day to meet dietary requirements.  Their biological significance amino acids found in proteins are important sources in nutrition commonly used in supplements. Amino acids are building blocks of protein in the body, vital for growth, tissue repair, and maintaining good health throughout our lives.  Several amino acids are synthesized in the body. There are 20 different amino acids in total and the sequence of amino acids determines protein structure-function in the body.

There are 9 amino acids the human body can obtain only from dietary sources. Studies indicate insufficient amounts of amino acids can result in death. Adequate protein intake is essential for managing weight, eating 3 to 4 ounces of lean proteins equally spaced throughout the day 3-4 times to boost the metabolism. Proteins are the building blocks of bodily tissue that serve as a fuel source that provides the body with physical energy and plays a vital role in brain function and mood elevation. Eggs are a nutritious affordable food source suited for creating a nutritious meal that is low in calories. Egg retail sales in the United States from private label eggs have the highest sales among fresh egg brands.  Eggland's Best is the leading brand in the United States with sales reaching 214.15 million US dollars.  The entire category is dominated by private label fresh eggs that vary in price for the consumer. 

Eggs are provided in a wide variety of forms in the food industry besides cook shelled eggs consumers may find dried powdered eggs that can be used without rehydration that can be used to make scrambled eggs or omelets. Most produced shelled eggs go to retail in the US sold as fresh eggs in the dairy department. Eggs are a good source of inexpensive protein with more than half of the protein found in egg whites at 3.6 grams per egg and 2.7 grams of protein is found in the yolk of the egg.  Total egg production in the United States reached 9.3 billion dozen eggs produced for consumer consumption in 2020 as the industry continues to grow.  Eggs are an affordable nutritious food high in protein that can be used in a variety of delicious healthy recipes. In 2020 the retail price of a dozen eggs in the United States was 1.48 US dollars, an astounding 12 cents per egg making eggs one of the most affordable food options.

Grilling Proteins

Americans enjoy the tradition of grilling outdoors savior the distinctive roasted flavors in each dish. In 2019 36 billion US dollars worth of barbecues and grills were purchased in the United States an increase from 1.21 billion in 2009. Grilling flavorful foods has gained popularity among adults using barbecue methods to enhance the style of cooking creating unique dishes particular to specified regions. Proteins are the building blocks of body tissue that serve as a fuel source that provides the body with physical energy and play a vital role in brain function and mood elevation, suppresses hunger, boosts metabolism, and helps the body lose weight. Classic American barbecue often involves grilling meats, steak, hot dogs, hamburgers continues in 2021 even as many diets change people are grilling veggie burgers, grilled vegetables and grilled desserts 88 percent of US consumers continue to grill meat or steak. 

Protein Convert Food Into Energy

Metabolic Enhancers boost weight loss effectively burning off calories managing weight.  The main purpose of metabolism is converting food into energy through a cellular process filing the building blocks of proteins and some carbohydrates.  Avoid protein mistakes that can change your life by consuming adequate protein throughout the day to maintain health while boosting immunity. The biochemical process converting beverages and calories in foods is combined with oxygen released into physical energy the body needs to function.  Consuming more protein throughout the day helps you burn off calories due to the thermic effect of increasing metabolic rate after consuming a meal.  The thermic effect of food is dietary induced thermogenesis is the amount of energy expenditure above the basal metabolic rate processing food for storage and use in the body.  Protein is an important component in your body used to build muscle and repair tissues. 

Your body also uses protein to make hormones, digestive enzymes and other biological chemicals to function optimally. Protein digestion begins when you first eat a meal.Studies indicate eating protein temporarily increases your metabolism about 20- 30 percent while minimizing hunger increases satiety suppressing hunger ultimately facilitates weight loss.  Protein calculator estimates the dietary amount of protein adults require to remain healthy based on gender, age, weight and activity level.  The calculator is also useful in monitoring protein intake for those with diabetes, liver disease, kidney disease or other conditions in which protein intake is a factor.  People who are healthy, generally active or want to increase muscle mass should increase protein intake. Proteins are categorized based on the function they provide the body.  Basic proteins are used to manufacture thousands of structural functions building blood protein levels. 

Protein Boosts Immunity

Protein benefits healthy living boosting the immune system to help maintain good health. Blood proteins termed plasma proteins are proteins present in blood that serve many different functions in the body transporting lipids, hormones, vitamins, minerals in actively functioning the immune system, a network of biological processes that protects an organism from disease helps protect and respond to a wide variety of viruses. There are two enzymes found in your saliva referred to as lipase and amylase that break down carbohydrates and fats.  Once a protein source reaches your stomach enzymes and hydrochloric acid activate pepsinogen into the enzyme pepsin which then helps in the digestion process. According to Dietary Reference Intake it is recommended that adult males consume 56 grams of protein per day and the average woman should consume 46 grams of lean proteins equally spaced throughout the day activating metabolic enhancers.

Now Supplement plant based enzymes with Lactase and Protease and Bromelain support healthy digestion as a comprehensive vegan blend of enzymes assist in the breakdown of fats, fiber, protein and carbohydrates optimizing the availability of consumed nutrients. Consuming more protein in your diet provides the body with sufficient nutrition to maintain healthy protein levels throughout the day.  Antibody proteins protect the body from forgein particles including bacteria, viruses binding to them. Protein mistakes can be avoided by consuming adequate amounts of high quality protein equally spaced throughout the day to increase physical energy as amino acids constitute an important part of body fluids, antibodies that fight infection. Foods that provide all essential amino acids are complete protein sources including both plant based sources quinoa, buckwheat, soy and animal sources meat, dairy products, fish. 

One cup of cooked quinoa complete protein source, 222 calories, provides about 8 grams of protein, 5 grams of fiber, and contains 9 essential amino acids that our body can not make on its own. One large cooked egg provides 6 grams of high quality protein, vitamins, minerals, significant amounts of daily value (DV) include vitamin A 19 percent (DV), vitamin B12 46 percent (DV), riboflavin 42 percent (DV), pantothenic acid  28 percent (DV), choline 60 percent (DV), phosphorus 25 percent DV, zinc 11 percent (DV), vitamin D 15 percent (DV). Fortified produced eggs are relatively enriched with omega 3 fatty acids are produced feeding laying hens with a diet containing polyunsaturated fats from feed sources fish oil, chia seeds, flax seeds enriching the nutritional value of the incredible egg. 4 ounces of cooked chicken meat provides 21 grams of protein per serving, 270 calories and is an excellent source of amino acids helping the body build muscle tissue. 

Studies indicate high intake of high quality proteins helps maintain bone mineral density for healthy strong bones.  In addition to calcium, an adequate supply of vitamin d dietary protein represents key nutrients for bone health thereby functioning in the prevention of osteoporosis. According to the US dietary reference intake guidelines for men ages 19-70 need to consume 56 grams of protein while women ages 19-70 need to consume 46 grams of protein per day to avoid protein deficiency. Scientists recommend spacing protein intake equally throughout the day to reduce muscle loss with age. Recommended range of protein intake is between 0.8g/kg of body weight is the minimum value to maintain nutritional requirements but increasing protein intake to a certain point may be beneficial.  Studies indicate active people and athletes require elevated protein intake due to increased muscle mass, sweat loss as well as the need for body repair and increased energy source.

Protein makes you burn off more calories due to high thermic effects and boosts the metabolism helping you manage weight. Grilling is a favorite pastime shared across the globe using various cooking methods in which live fire and smoke cook food to perfection. Proteins are the building blocks of body tissue that serve as a fuel source that provides the body with physical energy and play a vital role in brain function and mood elevation suppresses hunger, boosts metabolism, and helps the body lose weight.

Cheers!

Patricia Lynn

Photo by Anh Nguyen on Unsplash