Eat protein to ward off anemia
Animal and plant or vegetable foods are the two major protein sources. Animal protein foods include meat, poultry, fish, dairy products and eggs. There are said to be of high biological value. That is, they contain all nine essential amino acids that cannot be synthesized in the body (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, […]
Animal and plant or vegetable foods are the two major protein sources. Animal protein foods include meat, poultry, fish, dairy products and eggs. There are said to be of high biological value. That is, they contain all nine essential amino acids that cannot be synthesized in the body (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine).
Plant protein sources, although good for certain essential amino acids, do not always offer all the nine essential amino acids in a single food. For example, legumes lack methionine, while grains lack lysine. What is needed are complementary proteins, various protein food sources that, eaten together, enable a person to meet the standards of a high biologic protein diet.
Mrs Serah Abagai, Head of Dietetics National Hospital, Abuja, said protein is required for the general well being of any human being. She said some foods such as beans and grains have natural proteins in them and that when we eat them appropriately, we will get the amount of protein required in our diet. In addition to the meat, Abagai said fish and eggs are good source of protein too.
On the amount of protein required in our meals daily, Mrs Abagai says “60- 90 grams of protein is recommended for an adult per day. For instance, two standard milk cups of beans meal is ideal. And an average of three eggs per week is also recommended. And for red meat, a computer mouse size will be enough per day. Or a standard part of chicken part can serve for your protein needs per day.”
She spoke further that not getting the required amount of protein is the reason why people have anaemia because protein is a necessary blood builder. “Anaemia is an ailment in which people have inadequate blood in their body. When there is insufficient protein from a diet, healing may be slowed down as well. Healing from open wounds will be delayed. So proteins play a prominent role in general well being.” Mrs Abagai explained.
Importantly, if you exercise very well experts say, your protein needs may increase since persistent training and endurance workouts can rapidly break down muscle protein. That means exercisers may need to increase protein intake. In essence, the more you exercise, the greater your protein needs will be. However, taking it too far, for example more than doubling your protein intake, won’t necessarily help you build more muscle.
Health experts said our bodies need all the amino acids. Amino acids are the building blocks of protein. Think of a train as a protein and the cars as amino acids. The combination of amino acids determines the type of protein. And depending on amino acid composition, proteins are either “complete” or “incomplete.” This is the real difference between the vegetable and animal protein sources. Animal protein has the complete profile of all the amino acids. Beef, chicken, fish, eggs, are all complete proteins. Eggs are the most ideal protein and soya beans are a great low fat source of protein as well.