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Proteins
Proteins are essential macronutrients. We can find them in every cell in our body and play an essential role. They are the fundamental elements for nourishing our body. The name itself shows that. "Proteos" (πρωτεως) in Greek, means "primordial", "first time". Proteins are made up of amino acid chains with a complex composition. They are like beaded necklace in which each bead is an amino acid.
They are responsible for how cells function and are involved in the structure, functions and repair of tissues and organs. It takes 20 different types of amino acids to create a protein. 9 of these amino acids are essential because they cannot be produced (synthesized) by our body. The good thing is that the human body does not need to get all 9 amino acids from a single food or at the same meal.
We need these amino acids every day, but not in every meal. Thus, the nine amino acids can be obtained from a single food source or a combination of foods, which together forms the source of a complete protein. There are two categories of proteins: the "complete" or "pure" ( (which contain all those 20 amino acids) and the "incomplete". Complete proteins are much more common in animal products (meat, milk, eggs, caviar, etc.), while proteins from plant sources are generally incomplete. But there are also certain plants that contain complete proteins, for example, chia seeds, soy products, amaranth, quinoa.
Proteins are extremely important for the proper functioning of our body, being essential in the processes by which food is transformed into energy and through which oxygen is transported.
Protein-rich foods offer many benefits. Proteins play an important role in immunity because they support the creation of antibodies, which fight infections and diseases. Participates in the synthesis of hormones and enzymes.
With the help of proteins, the body can repair cells and create new ones. It is an important aspect in the harmonious growth and development of children, adolescents and during pregnancy.
One of the causes of heart attacks is high blood pressure. It has been shown that high protein intake can lower blood pressure. In addition to reducing it, a diet that includes high-protein foods could also have a beneficial effect by lowering LDL ("bad") cholesterol and triglycerides.
Animal foods are a well-known source of protein and we can list:
• fish
• poultry: chicken, turkey, duck, goose
• lean beef or pork in limited quantities
• fish and seafood
• eggs
• dairy products - for example, milk, yogurt (especially Greek), cheese (especially cottage cheese).
The category of vegetable protein sources includes:
• seeds: pumpkin, sunflower, sesame
• nuts: hazelnuts, almonds, walnuts, macadamia nuts, cashews
• vegetables: beans, peas, lentils, chickpeas, soy or tofu
• cereals: wheat, rice, corn
Commercial cereal products are considered sources of protein, but nevertheless do not have such a high content and cannot be used as an alternative to other sources.
Protein offers benefits whether it comes from animals or vegetables. The difference between them is how many amino acids they contain, because most plants have a smaller number. You have below a list of daily protein intake according to age categories:
• Children under the age of 4: 13 grams of protein per day;
• Children between 4 and 8 years old: 19 grams of protein per day;
• Children aged 9 to 13 years: 34 grams of protein per day:
• Females aged 14 and over: 46 grams of protein per day;
• Boys aged between 14 and 18: 52 grams of protein per day;
• Men 19 years of age and older: 56 grams per day.
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