Did you know your body's functioning relies heavily on a balanced mix of nutrients? Among these are fats, carbohydrates, proteins, vitamins, and minerals. Let's zoom in on one of these – protein, an essential building block for our cells, especially those in muscles and tissues.
Protein, a large biomolecule, comprises 20 different types of amino acids. Out of these, nine are 'essential' because our bodies can't synthesize them independently. Meet the Essential Nine: Histidine Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.
These amino acids must come from our diet. Foods that contain all nine in the right proportions are known as 'complete proteins.' You'll find these in animal-based foods like meat, poultry, fish, eggs, and dairy. But here's some good news for vegetarians and vegans - plant-based foods like soybeans, quinoa, and buckwheat are also complete proteins!
The Food and Agriculture Organization (FAO) suggests that to be protein-sufficient, individuals should consume 75% of their body weight (in kilograms) in grams of protein per day. If you weigh 80kg, you should aim for around 60g of protein daily.
But what about those living in 'food deserts,' where access to fresh, nutritious food is limited? Or those who prefer a plant-based diet? While most plant proteins lack one or more essential amino acids, you can still get all nine by combining different plant-based foods. For example, pairing beans with rice or hummus with pita bread can give you all the essential amino acids you need!
And remember, all meat is not created equal. At the same time, meat is an easy source of all essential amino acids, so the fat content matters. High-fat meats, like beef, pack more calories per serving than leaner options like poultry or seafood.
So, no matter where you live, your dietary preferences, or restrictions, understanding your protein needs can help you make wise food choices. Fuel your body with the best, and it will thank you!
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