Proteins are made up of amino acids, including essential amino acids that must be obtained through food. Getting enough protein is important for health, while too much protein can increase risk of diseases. Protein requirements vary by life stage, and vegetarian diets can provide adequate protein through complementary plant sources if varied and nutritious.
Proteins are made up of amino acids, including essential amino acids that must be obtained through food. Getting enough protein is important for health, while too much protein can increase risk of diseases. Protein requirements vary by life stage, and vegetarian diets can provide adequate protein through complementary plant sources if varied and nutritious.
Proteins are made up of amino acids, including essential amino acids that must be obtained through food. Getting enough protein is important for health, while too much protein can increase risk of diseases. Protein requirements vary by life stage, and vegetarian diets can provide adequate protein through complementary plant sources if varied and nutritious.
Proteins are made up of amino acids, including essential amino acids that must be obtained through food. Getting enough protein is important for health, while too much protein can increase risk of diseases. Protein requirements vary by life stage, and vegetarian diets can provide adequate protein through complementary plant sources if varied and nutritious.
• Nonessential (or dispensable) amino acids: more than half of body proteins are produced by the body itself
• Essential (or indispensable) amino acids: other
amino acids that cannot be produced by the body, or not in sufficient enough quantities to meet bodily needs—must be obtained from proteins in foods
• Conditionally essential amino acids: special
circumstances may increase the need for a normally nonessential amino acid; need exceeds body’s ability to produce the amino acid Protein & Health • Protein-energy malnutrition (PEM) – Food & energy deprivation will result in utilization of body protein for energy; indirectly resulting in protein deficiency, as well as energy deficiency – Occurs in both childhood & adulthood; children most seriously affected – Most wide-spread form of malnutrition in world • Prevalent in Africa, Central & South America, Middle East & South & East Asia • U.S. not immune, including but not limited to… – Impoverished people in cities, rural areas, U.S. Indian reservations – Elderly individuals – Homeless children – Those suffering from anorexia nervosa – Two severe forms of PEM: marasmus & kwashiorkor Protein Excess • Problem of developed nations where over consumption of protein seen; may result in combination of problems resulting in chronic disease risk • Heart disease – Foods rich in animal protein tend to be high in saturated fat – Research has shown high intake of protein from red meat & dairy products associated with greater risk of heart disease • Kidney disease – High protein intake increases work of kidneys – Not a cause of kidney disease per se, but worsens existing kidney disease & may accelerate a decline in functioning – Restriction of dietary protein one of most effective ways to slow progression of kidney disease • Adult bone loss – Increased excretion of urinary calcium associated with high protein intake – Increasing calcium intake may compensate for effects of protein on urinary calcium excretion Protein & Amino Acid Supplements • Pros & cons to use of supplements—including safety issues • Protein supplements – Commonly include whey protein (byproduct of cheese manufacturing) – May increase protein synthesis slightly, but do not improve athletic performance – Surplus of protein must be metabolized, adding burden to kidneys to excrete excess nitrogen • Amino acid supplements – Little research regarding safety, especially in regard to Tolerable Upper Intake Levels – Until research available, no level of supplementation can be considered safe – Growth or altered metabolism makes specific groups of individuals vulnerable to harm • Childbearing, pregnant or lactating women • Infants, children, adolescents • Elderly • Individuals with inborn errors of metabolism • Individuals on therapeutic low-protein diets • individuals who use supplements without medical supervision Protein Recommendations • RDA adjusted to cover additional needs for building new tissue: slightly higher for infants, children & pregnant & lactating women • Assumptions regarding protein intake: – Good-quality protein – Consumed together with adequate energy from carbohydrate & fat – Other nutrients in diet will be adequate – Applied only to healthy individuals with no unusual alteration in protein metabolism Nitrogen Balance • Comparison of nitrogen lost by excretion with nitrogen consumed with food • Nitrogen balance: amount of nitrogen consumed, compared with the amount of nitrogen excreted in a given period of time (zero nitrogen balance) • Use of body protein for energy results in negative nitrogen balance – Fasting or starvation – Trauma, burns Protein in Foods • Protein quality – Quality determines how – Amino acid well children grow & composition: to prevent how well adults protein breakdown, maintain health; high- dietary protein must quality proteins provide supply at least the 9 adequate supply of essential amino acids essential amino acids – Complementary needed to support proteins: two or more body’s work proteins whose amino – Digestibility: measure acid assortments of the amount of amino complement each other acids absorbed from a in such a way that given protein intake essential amino acids missing from one are supplied by another Complementary proteins: two or more proteins whose amino acid assortments complement each other in such a way that essential amino acids missing from one are supplied by another Protein Sparing • Adequate energy must be available from carbohydrate & fat in order for efficient utilization of dietary protein for growth • Protein will be broken down to meet energy needs • Ample carbohydrate & fat needed in diet to prevent wasting of protein Vegetarian Diets • Quality of diet depends on whether food choices are based on sound nutrition principles: – Adequacy of nutrient intakes – Balance & variety of foods chosen – Appropriate energy intake – Moderation in intakes of substances such as saturated fats, sodium, alcohol & caffeine • Exclusion of meat & other animal-derived foods carry implications for nutrition & health Vegetarian Diets • Nutritionally-sound vegetarian diets – Variety in foods to provide all needed nutrients within an energy allowance that maintains health body weight – Protein intake usually satisfactory as long as energy intakes are adequate & protein sources are varied; mixture of proteins • Whole grains, legumes, seeds & nuts • Vegetables & other plant sources • Health advantages to vegetarian diets – Vegetarian protein foods tend to be higher in fibers, richer in certain vitamins & minerals, lower in saturated fats – Informed vegetarians more likely to be at desired weight for height, & experience fewer health-related problems • Lower blood cholesterols levels • Lower rates of certain cancers • Better digestive function