Practices... - Healthy Diet - Protein

Protein

As with water, proteins are an essential component of every cell in the body. Indeed, protein is second only to water in comprising the greatest portion of body weight.

Proteins play a role in bone, muscle, organ, and gland structure and function. All hormones and enzymes that regulate and promote various body functions are proteins. Proteins also aid in regulating water balance which helps maintain proper pH levels in the body.

Proteins are synthesized from twenty different amino acids. The liver produces eleven "non-essential" amino acids while the remaining nine "essential" amino acids must be obtained from the diet.

A deficiency of even one essential amino acids can result in severe physiological problems. It is important to obtain all essential amino acids from a variety of dietary sources (see Sources and Combinations, below). The essential amino acids are: L-histidine, L-isoleucine, L-leucine, L-lysine, L-methionine, L-phenylalanine, L-threonine, tryptophan, and L-valine.

Non-essential amino acids are manufactured by the body as needed. They are required for proper health and growth, but it is not necessary to obtain them through the diet as with the essential amino acids. The non-essential amino acids are: L-alanine, L-arginine, asparagine, aspartic acid, citrulline, L-cysteine and cystine, gamma-aminobutyric acid, glutamic acid, L-glutamine, glycine, ornithine, L-proline, L-serine, L-taurine, and L-tyrosine.

Protein quality is as important as quantity when considering dietary intake. Milk and eggs provide the best assortment of essential amino acids. However, those with a lactose deficiency or high cholesterol, vegetarians, or vegans, may find these amino acid sources inappropriate. Other preferred sources of protein include organic non-GMO soybean products, organic cheeses, non-farmed fish, or organic poultry and beef. Each contains low levels of several essential amino acids and must be combined with other sources to ensure complete essential amino acid intake.

Legumes, nuts, seeds, grains, and vegetables are considered poor sources of protein on their own. However, these foods can be strategically combined to complete your amino acid intake. Legumes should be combined with foods made from grains or nuts and seeds to provide an optimal, complete intake. Vegetarians should (and do) employ this practice to ensure dietary health. Specific combinations follow:

For more information, see the dedicated section on Amino Acids.

In general, calories from protein should comprise 30 to 40% of your daily total intake.