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Naturopath Kate Ferguson discusses the what, how and where of protein.
Q. What is protein?
A. Protein is a macronutrient comprising smaller units called amino acids.
Q. What function does it serve?
A.
Protein is essential for growth and development. It provides the body
with energy and is needed for the manufacture of hormones, antibodies,
enzymes and tissues. It also helps maintain the proper acid-alkali
balance in the body.
Q. How much protein do we need per day?
A.
Protein requirements differ according to nutritional status, body size,
an individual’s activity levels and at times of life such as pregnancy.
The average daily amount should comprise about 15 per cent of the total
daily calorie intake.
Q. Do certain people require more than others, for example: pregnant women and vegetarians?
A.
Pregnant or breastfeeding women require 20-30 g more protein per day.
Athletes also require extra protein to aid recovery. Vegetarians do not
require a higher intake of protein per day. However they do need to
ensure they eat the right kinds of foods to ensure protein requirements
are met.
Q. What foods provide the best source of protein?
A.
Lean meat, chicken, fish and eggs are excellent sources of protein. A
vegetarian diet needs to include complete protein, which means protein
containing all essential amino acids. Protein found in animal products
such as chicken contain all of the amino acids, where plant
proteins usually lack at least one amino acid. This problem can be
solved by eating a combination of plant proteins, for example beans
and rice and cereal with soymilk.
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5 quick protein facts [1]
1. Roughly half of the human body’s dry weight is comprised of protein
2. Protein-based body parts include brain cells, muscle, skin, hair and nails
3.
Proteins release amino acids when digested. These amino acids are used
to make new proteins and converted into hormones or used as an energy
source
4. Very high protein diets can strain the kidneys and liver
5.
Although protein deficiencies are rare among Australians, symptoms
include wastage and shrinkage of muscle tissue, a build-up of fluids –
particularly in the feet and ankles, and anaemia.
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REFERENCES
1.
Victorian Government Department of Health: Better Health Channel.
Protein.
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Protein?OpenDocument
(accessed 2 November 2006).
http://www.blackmores.com.au/News/Detail.aspx?ArticleId=8698
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