Essential Dietary Proteins

 

Dietary Proteins Benefit Good Health

Dietary proteins are essential for good health boosting the metabolism enabling the body to burn off calories efficiently.  Proteins are of great nutritional value and are directly involved in chemical processes in the body essential for life.  Diets deficient in protein often increase food consumption affecting body weight and fat mass BMI body mass index.  Protein is a highly recognized substance present in all living organisms however not all dietary proteins are created equal.  Proteins are large biochemicals made up of one or more long chain amino acids linked together by peptide bonds thereby forming a long chain.  These amino acids are the building blocks of protein that play a crucial role in various bodily chemical processes essential for life helping your body create antibodies improving immune function, blood clotting, fluid balance, hormones, enzymes, vision, muscle repair and immune system response. 

Dietary protein deficiencies may lead to malnutrition leading to weak muscle tone, fatigue, edema swelling due to fluid retention, thin brittle hair, skin lesions, growth deficits, and hormone imbalances.  There are 20 different amino acids that occur naturally in proteins that play a crucial role involved in bodily functions such as enzymatic reactions, cell signaling, and structural support.  Each protein has a specific sequence of amino acids that contribute to unique functions in the body providing structural integrity to cells tissues and organs supporting strength and elasticity to form hair, nails and outer layer of skin. Proteins in red blood cells bind to oxygen and transport it to the lungs and tissues throughout the body. Eating adequate dietary protein equally spaced throughout the day enhances energy production, increasing enzymes involved in metabolic pathways that break down nutrients of carbohydrates, fats, and proteins to produce physical energy ATP.  

According to the Food and Drug Administration (FDA) , most adults in the United States require 50 grams of protein daily for a 2,000 calorie diet. However individual requirements may differ based on specific circumstances. The National Academy of Medicine suggests adults should aim for 0.8 grams of protein per kilogram of body weight per day.  For a 140 pound person this translates to 50 grams of protein daily.  If you weigh more or less you can calculate your protein needs accordingly. Protein calculators estimate the daily amount of dietary protein adults require to remain healthy.  People who are highly physically active may require more protein to enhance athletic performance.  “Athletes seeking to gain more muscle mass and strength are likely to consume higher amounts of dietary proteins than their endurance trained counterparts. The aim behind the large quantities of protein consumption in resistance trained athletes is that it is needed to generate more muscle protein.” PubMed.

Protein benefits the body by boosting the metabolism, helping to build lean muscle burn off body fat. A complete dietary protein is a food source that contains all 20 amino acids essential in the human diet that perform various functions in the body.  Complete dietary protein sources include beef, poultry, fish, eggs, soy products, such as tofu and edamame.  While complete proteins are essential, incorporating plant based options in your daily diet can help you meet your daily protein requirements.  “Plant based diets and more specifically plant based proteins have been subject to growing interest from researchers to consumers because of their potential health benefits as well as their potential environmental impact.” National Library Of Medicine. Plant proteins including lentils, legumes, green peas, edamame, nutritional yeast, nuts, nut butters, Quinoa seeds are linked to dietary fiber, vitamins, minerals, phytochemicals that provide positive health benefits. When selecting dietary proteins, balance is key to maintaining good health.

Grilling ideas create unique flavorful foods using traditional cooking techniques making delicious meals.  Grilling is a form of cooking that varies across the globe, grilling over an open fire source using charcoal grills, electric stove preparing food for consumption.  Studies suggest 80 million Americans have grilled outside in the past year as grilling has increased in popularity as a form of cooking among adults according to the US Census  The number one holiday is Fourth of July when 87 percent of people enjoy firing up the grill while other popular occasions arise Memorial Day, Father’s Day, and Labor Day remain celebrated throughout America. Master the art of grilling to achieve the perfect grilled tender barbecue chicken or steak cooking over fire involving dry heat applied to the food surface.

Cheers!

Patricia Lynn

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