Plenty proteins ward off anaemia
Protein is one of the big three macronutrients. The other two are carbohydrates and fat. Adequate protein intake is essential for good health. It is necessary for maintaining the body’s normal growth and its muscle mass which is made up mostly by protein, its immune system, and heart and respiratory functions. Animal and plant or […]
Protein is one of the big three macronutrients. The other two are carbohydrates and fat. Adequate protein intake is essential for good health. It is necessary for maintaining the body’s normal growth and its muscle mass which is made up mostly by protein, its immune system, and heart and respiratory functions.
Animal and plant or vegetable foods are the two major sources of protein. Animal protein foods include meat, poultry, fish, dairy products and eggs and 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, they do not always offer all nine essential amino acids in a single given food. For example, legumes lack methionine, while grains lack lysine. What are needed are complementary proteins from a variety of protein food sources that, eaten together, enable a person to meet the standards of a protein rich diet.
Mrs Serah Abagai, Head of Dietetics at the National Hospital, Abuja, says protein is required for the general well being of any human being. She says some foods such as beans and grains have natural proteins in them and when we eat them appropriately, they give us the amount of protein required in our diet, in addition to the meat, fish and eggs too.
On the amount of protein required in our meals daily, Mrs Abagai says “60- 90 grams of protein per day 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 further disclosed 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 whereby 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 one exercises aggressively, experts say, such a person’s protein needs may increase since persistent training and endurance workouts can rapidly break down muscle protein. That means exercisers may need to increase their protein intake. In essence, the more one exercises, the greater the protein demand. However, consuming protein excessively, for example, more than doubling your protein intake, won’t necessarily help you build more muscle.
Health experts say our body needs all the amino acids it can get. Amino acids are the building blocks of protein, consider the similitude of a train as the protein and its carts as amino acids. The combination of amino acids determines 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 proteins contain the complete variety of the amino acids. Beef, chicken, fish, eggs, are all complete proteins. Eggs are the most ideal protein and soya beans are great low fat source of protein as well.