Proteins: Contraindications, Benefits, Uses And Much More

When you read the word “protein” you could associate it with others such as: health, diet, exercise and muscles; However, proteins have many functions, they direct a good percentage of vital processes, they determine the shape of cells and their structure ; Proteins are necessary from the time you are in the womb, during your growth and until old age, to make or grow tissues, to regenerate the cells of your body, and because your constant metabolic processes are carried out by proteins.

You do not have to be in a gym, and then consume protein powder, in your meringue; because you want to gain muscles, or lose weight; as I just mentioned to you; you need protein from the time you are conceived to your old age , and to consume protein you don’t need to be an expert in nutrition; You should only have a diet of foods rich in protein, but taking care not to consume more than necessary.

To learn about which foods contain more protein, how much to consume daily, and how they differ from vitamins and carbohydrates; you should read what I have prepared for you in this article: from its definition, characteristics to its benefits and consequences.

It is important that you know; that if you do not consume protein, your body could deteriorate little by little or drastically , and here I will talk a little about that, about how you would suffer from protein deficiency, and I will give you a couple of recipes so that you can consume them in a delicious way. By eating correctly you will obtain the daily protein requirements that your body demands, and you will obtain multiple benefits.

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What are proteins?

When amino acids combine with each other, in the body of any living being, they give rise to macromolecules that will change shape and join with others to later form another protein. They contain nitrogen, and all natural protein is made up of amino acids, represented in different and precise proportions; Twenty different amino acids are known; twelve are manufactured by our body and eight must be ingested with food.

Animals, plants, humans, even bacteria contain protein structures. And these control the processes of metabolism and biochemical processes . They are essential, because the membrane proteins and the structuring proteins are found; To mention a few examples: collagen , the keratin that is present in the skin, nails and, as you may already know, in hair, another protein is elastin for the elasticity of tendons and arteries.

Not satisfied with this tiny amount of examples, proteins have a lot more work in your body; special ones such as enzymes, accelerate chemical reactions, that is, they are catalysts, while other proteins are responsible for transporting substances such as hemoglobin, facilitate contractions in muscle cells, and play an important role when it comes to defend your body from infections, also in blood clotting and the formation of hormones.

Catalytic enzymes keep all cells alive; taking charge of carrying out cellular processes quickly enough so that your body always has energy, they also regulate the formation of substances, their regeneration and, if necessary, their destruction, through the combination of the cell’s enzymes, chemical compounds can be formed for the formation of others such as: vitamins, carbohydrates and fatty acids.

Proteins are also responsible for expressing genetic information, executing orders dictated by nucleic acids; as well as they also function as construction and repair materials for cellular structures; They are constantly performing different tasks: transport, regulate, defend, reserve; differentiating it from carbohydrates and lipids that are also found in cells but as practically inert substances.

So the importance of proteins is more relevant than you thought when you started reading this information, the organism totally depends on them, they participate in each and every one of the processes it carries out. You must know their classification according to their chemical and physical composition: simple proteins, conjugated proteins, denatured proteins.

Simple proteins are known as holoproteids, and they are simple because they are only made up of amino acids and their derivatives. While the conjugated proteins; or known as heteroproteides; they are made up of various amino acid substances . And finally the denatured ones that are affected by an external agent, and lose their natural structure ; generally by heat.

In summary, proteins are macro biomolecules; made up of amino acids, which perform vital functions in the cells of living beings ; they are part of the tissue structure; such as muscles, tendons, skin, hair and nails; they also have metabolic and regulatory functions; such as: the assimilation of nutrients, the transport of fats and oxygen in the blood, rejection of toxic and dangerous materials for the organism and as if that were not enough they define the identity of living beings, people, animals and plants since they are the basis of the structure of the genetic code.

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What other name do they receive?

Proteins are also known as Protids.

Where are you from?

Proteins have their origin in the moment that life originated, whatever your conception of it, from Adam and Eve or from evolution; when it refers only to the lives of men and women, but also proteins are present in plants, animals, vegetables and even bacteria; its origin then dates from the beginning of life in general.

In the 19th century there was the idea that proteins could only originate in living organisms, with the help of a vital force, however studies were carried out, and today thanks to science there are advances in terms of proteins, which can be synthetically duplicated in a laboratory; And in this way not only your body produces them, or you can not only ingest them by consuming them in vegetables or animals; You will also find it on the market in the form of powder for smoothies or other presentations.

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How many proteins are necessary per day?

To determine the amount of daily protein you should consume, you must take into account several factors; such as: the type of protein you consume and your body mass. In this way, your calculation must be done based on 0.8 grams multiplied by the number of kilograms of your body mass.

If your diet is based only on vegetables, I recommend that your daily consumption be higher since the proteins present in vegetables only contain a small contribution of amino acids and to meet the demands of the body you need more than those found in vegetables. That is, one gram for every kilogram of your body weight .

Protein characteristics

Proteins are characterized by being essential for growth; they are irreplaceable for fats and carbohydrates since they do not contain nitrogen; provide essential amino acids for tissue synthesis. They are also characterized by being the raw material for the formation of digestive juices; of plasma proteins, hormones, enzymes, hemoglobin and even vitamins; they function as biological buffers and catalysts; they are the transport of oxygen and carbon dioxide; They also act as defense, resistance and allow muscle cell movement.

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How do proteins work in the body?

Proteins have several functions in the body, a deficiency of these can cause problems in the immune system, and in the intelligence of children; and in the case of pregnant women who need more protein than they normally consume, it could cause problems in the development of the fetus. On the other hand, if its consumption is done in excess then it will bring the same or worse consequences , if they accumulate they will transform into fat and cause overweight problems and all the diseases that this condition brings with it.

The functions of proteins will always be the same if you consume them in a balanced way.

  1. Proteins have regulatory functions : That is, they regulate hemoglobin, plasma proteins, hormones, digestive juices, enzymes, and vitamins that cause chemical reactions in the body. Example: cyclin protein; It is responsible for regulating cell division and other the expression of certain genes.
  2. Proteins function as transport : They transport oxygen in the blood and in vertebrate organisms also in the muscles. In invertebrates, hemocyanin is the carrier protein and lipoproteins carry lipids in the blood.
  3. Proteins function as defense : By creating antibodies, it defends the organism against foreign agents, infections and bacterial toxins, for example: botulism protein and mucins that protect the mucous membranes and have a germicidal effect; another example would be; Fibrinogen and thrombin responsible for the formation of blood clots to prevent bleeding and immunoglobulins act as antibodies to possible antigens.
  4. Special proteins have enzymatic functions : They are in numerous quantities and are biocatalytic; accelerate chemical reactions of metabolism.
  5. Proteins work as contractiles: They allow the contraction of muscles through myosin and actin; facilitating movement and dynein is also involved, which is related to the movement of cilia and flagella.
  6. Proteins with an energy function : The proteins lacto albumin from milk, hordein from barley, ovalbumin from egg white, and gliadin from wheat grain are responsible for providing energy to the body; among other.
  7. Proteins with structural and resistance functions: These form supporting and filling tissues; that produce resistance and elasticity to organs and tissues such as collagen, reticulin and elastin.

Properties and benefits of proteins

Once you know the functions you could deduce to a great extent what are the benefits of proteins for you; And here I present a list of its properties and how favorable they are for your body and well-being.

If you have had a burn wound or ulcer on your skin, proteins will be necessary for you to heal faster , as will people who do not eat well and have symptoms of malnutrition or problems for nutrients to be absorbed; In the same way, proteins will benefit you by covering your needs by putting different types of them to work to satisfy the needs of your body and favor the immune system.

Proteins will benefit you by ensuring the correct function of cells, repairing body tissues, organs, muscles, skin, scalp and nails. The correct digestion of food is also attributed to proteins, as well as maintaining blood sugar levels, avoiding infections and diseases.

They also provide other benefits that make them popular: such as increasing muscle mass and then I’ll talk a little about it.

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What are to lose weight and increase muscle mass?

If your plan is to lose weight with protein, it is the best decision you can make; since these will allow you to lose fat while preserving body mass, avoiding the loss of muscle mass.

You must eliminate fats from your daily diet to see the results more quickly and include a diet rich in protein such as: egg whites, which have a low carbohydrate content but sufficient quality and protein; skimmed dairy products that contain little fat, minerals and enough vitamins for the body and your diet to lose weight.

Although at this moment you think that the protein diet will make you starve, it is not like that; Well, you can also consume lean meats, which at the same time provides you with protein, not to mention iron; Like legumes, it will provide you with little protein, of lower quality; but they are almost zero in fat and they will provide you with fibers that will benefit you in the processes of the intestine.

If you combine these protein-rich foods you can lose weight and gain muscle mass to look beautiful and feel good.

Those used for hair, what are they?

Proteins benefit your hair, no matter what type it is, oily, or dry, damaged, straight or curly; since proteins will fulfill their function in any way; one of them is keratin; that helps your hair stay hydrated and conditioned; another is collagen that improves the elasticity of stiff hair that breaks easily, hydrolyzed wheat protein forms a protective layer around the cuticle and makes it softer, finally silk; hydrates, penetrates because it is small and hydrates more than any other.

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Are they necessary for diabetics? Which ones?

Proteins are necessary for all people, regardless of their condition, however including a diet rich in protein if you are diabetic will benefit you because by satiating your hunger with foods that contain more protein, they will reduce the consumption of carbohydrates, which can greatly reduce your insulin resistance and you will be able to control your diabetes.

Lean proteins, skim milk, low-fat and fresh cheeses, and egg whites are the ones you should select for your daily consumption. If you choose protein powder, specifically whey, dissolve it in water or natural fruit juice that contain a low glycemic index, so that you do not unbalance blood lipids and ward off atherosclerosis, dyslipidemia or high cholesterol; common diseases in people with type 2 diabetes.

In addition to medication, proteins will help you control blood sugar levels, avoid attacks of hypoglycemia or hyperglycemia and damage to the kidneys, liver and arteries.

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They are good for before bed

Proteins that are consumed during the night and found in the intestine when you go to sleep are digested and absorbed normally, and the availability of plasma amino acids and the rate of muscle protein synthesis are increased. That is why grannies often say do not eat and go to bed immediately because you could gain weight very quickly.

Is it bad? Remove the opposite; The consumption of proteins will not make you gain weight with body fat but with muscle mass, it is an effective strategy to achieve the dream body, but yes; You must be careful that your diet is only of foods rich in protein, to further improve your goal of losing weight and achieving muscle mass to see yourself as you want.

Before or after training?

Another question is whether you should consume protein before, during or after training; athletes exercise and consume 20 grams of high-quality protein during or after exercise to maximize muscle protein growth. It is important that you know that protein for recovery after exercise is essential.

It has been shown that the consumption of proteins, natural or artificial, immediately after finishing training; it is more positive, when compared with the protein intake several hours after exercise. It is recommended that you train in the late afternoon, and when night comes, eat protein and your exercise will have been worth it for what was stated in the previous title.

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Proteins in pregnancy, how to take them?

If you are pregnant, you should know that proteins play a crucial role for you, and not only for you, but also for your baby, for the formation and renewal of cells; It is estimated that you will require about 925 grams of protein distributed throughout the pregnancy .

From the first trimester, your body prepares itself with the reserves you have to meet the demands of the new member on board, and as the months go by, the amount of protein you require for both of you increases from 0.7 grams, for the first trimester, 3 grams for the second and 6 grams daily during the third and last trimester.

Which means that your diet should be varied and well balanced . Eat calmly, without excesses; proteins of animal origin and of vegetable origin; eggs, milk, fish and chicken; cereals, lentils. You could eat 100 grams of meat every day, or two eggs plus a glass of skimmed milk; combine vegetable and animal proteins.

Protein types

There are several types of proteins; each with a different function, learn a little about these below:

Amyloid

These proteins are deposited in the tissues during various diseases, they are abnormal because they acquire a folding that makes them insoluble and resistant to enzymatic degradation, when initially, under normal conditions, they are soluble.

Anabolic

Anabolic protein is a high protein, and added through chemical processes to treat the muscles in a faster way.

Albumines

Albumin is a simple protein, soluble in water and can be coagulated with heat, as for example the albumin present in eggs.

Amino acids

The amino acids are those that form the proteins when combined; they are precursors of fatty acids, glucose and metabolic. There are others known as essential amino acids; These are not produced by the body and must be introduced through food.

Animals

Proteins of animal origin are those found in the organs and meat of animals, and in eggs and cow’s milk. It is the protein that is most recommended for the human organism to be at its best; because they have a greater amount of essential amino acids and are assimilated faster than proteins of plant origin.

Cereals

In cereals, prolamides are found, which are formed in protoplastics during the ripening process of grains, they are insoluble in water but soluble in alcohol.

Fibrous and globular

Fibrous proteins are those that form filaments made up of a single type of secondary structure, they are insoluble in water because they have a high content of hydrophobic amino acids; These represent more than half of the body mass of organisms, such as keratin located in hair, hair, feathers and scales, among others. The proteins of collagen, elastin, and fibroin are also fibrous.

While globular proteins fold into a spherical shape and have a more complex structure, they are soluble in water and the most important are: myoglobin, which is involved in oxygen transport; the cytochrome that makes up the respiratory chain in mitochondria, also ribonuclease, and lysozyme.

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Glycosylated

During the glycosylation process, carbohydrates are added to a protein, their fate will be, when added to a chain of carbohydrates, to be secreted or to form part of a cell surface.

Glutinins

They are protids, or proteins that are insoluble in water but can be dissolved in weak acids and are associated with nucleic acids; They are used to make plastics because their chemical properties can be transformed into polymers.

Hydrolyzed

This protein is the one that goes through a process of separation of its parts, they are from animal sources or plant sources, and they are very common in hair products and others.

Hormonal

Hormonal proteins are those that function as hormones, are substances produced by the endocrine glands and cells, and act as stimulants of some reactions such as insulin that regulates the level of glucose and growth hormone or glucagon, regulated by the hypothalamus.

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Homologous and heterologous

Homologies refer to the sequence of two or more proteins or nucleic acids, and are similar to each other because they have the same evolutionary origin. When they adhere they allow the control of cell growth and tissue formation.

The heterologous ones are obtained when a cloned gene is expressed in a cell line different from the original one; such as human insulin generated by the body and cloned from cultures of the bacterium E. coli.

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Hypercaloric

These proteins are generally unnatural, they are high in carbohydrates and high glycemic index not to mention the amount of fat they provide; they are ideal for people who want to gain weight; and for people who need a high calorie content such as athletes.

Histones and non-histones

Both are proteins that provide structure to DNA, they are components of chromatin, one is the spool on which the DNA is wound and the other is, so to speak, the scaffolding.

Histones provide the essential structure to DNA, and their function is vital, it makes life possible; without histones, DNA could not organize itself into chromosomes and they also regulate genes. Likewise, the non-histones are the ones that remain if the histones are removed, they are the scaffolding proteins of DNA and fulfill multiple structural and regulatory functions.

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Homeostatics

They are proteins with buffering capacity, and they collaborate with the maintenance of the pH.

Isolated

This protein is the one that is kept in its pure state, it is obtained by filtering milk, and it is low in fat and cholesterol. They are practically a natural and artificial supplement made by man.

Integrals and Peripherals

Integral proteins are those that cross the membrane and are found on both sides of the phospholipid layer; its most important functions being those of serving as channels for the passage of substances into and out of the membrane; through unions like solute and protein it displaces substances; they also have enzymatic activity.

The peripherals are attached to the internal or external surfaces of the bilayer and are easily separated from it; Among its main functions are: to serve as a receptor for molecules such as hormones, confer identity to the surface antigen and establish bonds with the microfilaments that surround the membrane.

Concentrated protein

This protein is also basically laboratory, it differs from the isolate because the concentrated protein is subjected to a mild filtration process known as micro and ultrafiltration; contains more proportion of carbohydrates.

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Immunological

Immune proteins receive this name because they belong to the immune system and are found dissolved in the blood; there are three: immunoglobulin, cytokines and complement proteins. The first are antibodies, the second regulate immune responses and the third and last act to promote an adequate response when the immunoglobulin binds to an antigen, it can bind to that complex and thus facilitate phagocytosis of immune cells.

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Dairy

They are proteins present in animal milk, caseins and serum proteins that are obtained from a cheese-making process, they are separated from the rennet through the action of renin, a digestive enzyme that belongs to the stomach of calves. With the milk proteins they make the whey and add water, lactose, minerals and the extracted proteins. They are of benefit for infants and the elderly, also for young athletes and who like to exercise.

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Lipoproteins

Lipoproteins are made up of molecules that contain a lipid fraction that is made up of free and stratified cholesterol, triglycerides, and phospholipids, and they fulfill various metabolic functions.

Thin

These proteins are generally found in foods of animal origin, and are beneficial for the body, contribute to the construction and regeneration of muscles and organ tissues.

Muscular

Muscle proteins are responsible for generating the force of contractions, they are formed by thick filaments called myosin together with actin.

Nuclear

These proteins are found in the nuclei of cells, and remain unchanged throughout cell life.

Oligomeric

These proteins are those that have more than one polypeptide chain, their individual chains are called protomers, in which there may also be an allosterism behavior.

Organic

Organic proteins are those obtained from cows that have been fed with grass compared to cereals, and in this way the protein will be rich in omega 3, and other nutrients.

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Prolamines

Prolamide proteins are found in vegetables, and contain amino acids that are soluble in water and do not coagulate in heat as they do with others.

Kinases

These proteins are enzymes that operate as signal translators, modify other proteins and are generally kinases by phosphorylation.

Receivers

These proteins are used by the immune system to recognize germs; they can lead to a weakening of the immune system and be responsible for diseases such as sarcoidosis, Crhon’s and Blau’s syndrome.

Cell cycle regulators

These control the orderly progression and are imposed on a proliferation rate, they are considered proteins with a tumor suppressor function.

Synthetics

Another type of protein is that made by man in a laboratory; they are known as synthetic or artificial proteins; These are the clone or duplication of natural proteins.

Vegetables

Those of vegetable origin are found in plants, they stand out for having few essential amino acids and they provide few proteins for each serving of vegetable regardless of its species or type, so that they cover the daily requirements for the organism they must be combined with those of vegetable origin .

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What proteins are involved in cell death?

First you have to know that cell death is known as adoptosis, where cells are destroyed or die in a programmed way or caused by the body; Its purpose is to control their development and growth, physiological in nature, triggering genetically controlled cellular signals. It is important that this process occurs because its main function is to destroy damaged cells, and thus prevent the appearance of cancer diseases.

The proteins involved in this process go hand in hand with calcium, which activates enzymes such as proteases and lipases, and induces free radicals, and regulates gene expression. Cells maintain a balance between the generation of free radicals and defense antioxidants, but cell death processes increase protein oxidation, breaking that balance and with the formation of carbonyl groups and lipid peroxidation. From lipids, carbohydrate proteins, the existence of a compartmentalized localization of carbonyl derivatives has been demonstrated.

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For children, which ones should they take?

Because proteins help in growth, they give strength by providing resistant muscles, they protect you from infections, they protect your skin; are more than enough reasons for children to consume proteins of animal origin, and of vegetable origin in a balanced way.

The question in question is which ones should they take ?; if you differ one with the other; those of animal origin are more complete; and those of vegetable origin need to be mixed with more proteins to complete them. Giving your child a plate of lentils with rice and a glass of milk will provide enough protein for their development, but it takes two to three servings a day.

The proteins that children should take are the same as adults, diabetics and humans in general should consume; as long as it is not in excess but 0.8 grams for each kilogram of body weight. Enter meat, eggs, fish, chicken, cheese and skim milk, cereals, fruits and vegetables into your daily diet.

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What are those involved in muscle contraction?

The proteins that make possible the action of contracting the muscle are mainly myosin and actin, one stretches and the other loosens the filament.

Myosin is a fibrous protein, made up of six polypetidic chains, four chains are light and two are heavy, it is the most abundant in skeletal muscle, representing between sixty percent and seventy percent of all proteins, and is the largest constituent of thick filaments.

While actin is composed of two chains of molecules, and in interaction with myosin, they contract and relax the muscle, they represent ninety percent of muscle proteins. Inside actin; tropomyosin coils when the muscles go to relax, and does not allow myosin to interact with actin; and at the same time it facilitates their contact when construction is required. On the other hand, troponin also plays a good role in muscle contractions, being present in striated and cardiac muscle.

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Proteins, carbohydrates and fats

Among proteins, carbohydrates and fats, they are responsible for providing energy to our body, each in different amounts; carbohydrates and proteins provide four calories per gram while fats provide nine calories per gram. Among the differences in addition to caloric intake is the speed with which energy is consumed; carbohydrates are the fastest, proteins are in the middle, and fats are the slowest.

When they pass into the intestine, each one is broken down into other substances: carbohydrates into sugars; proteins in amino acids and fats in fatty acids. Then the body uses these units for different functions; like growth, maintenance and energy.

Carbohydrates are simple and complex depending on the size of the molecule: the simple ones are glucose and sucrose, both the fastest source of energy and are found in fruits, honey and dairy.

Complex carbohydrates, on the other hand, are larger than simple carbohydrates, and must be converted into simple carbohydrates in order for them to be absorbed, and during the process they tend to supply energy slowly. They increase blood sugar levels more slowly, include starch and fiber, and are obtained from wheat, in breads and pasta, or in other cereals, and root vegetables such as potatoes.

When you consume more carbohydrates than you need, your body stores some in the cells as glycogen and converts the rest into fat. This cell is stored in the liver and muscles, which use it for energy during exercise workouts.

On the other hand, the proteins that have been our topic throughout the article; They are units of amino acids, complex molecules that the body takes a little longer to process. They are a longer lasting source of energy compared to carbohydrates.

There are twenty different types of amino acids, where some are synthesized by the body while those known as essential must be consumed externally through the diet, such as meat, eggs and milk. Without proteins our body would not function well, they are the main element of the body, and the main component of almost all cells.

Finally , fats are molecules composed of fatty acids, which the body needs to give you energy and also for growth; It also uses them to synthesize hormones, they are digested more slowly than the previous ones but they are the most efficient in terms of providing energy. The body stores fat and transforms it into energy, but the excess deposits it in the abdomen, and under the skin as a reserve if needed, it is careful when fat is stored in blood vessels and organs, because block blood flow to organs and cause serious consequences.

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Proteins, vitamins and minerals, differences

It is already well known that proteins are what form and repair tissues, and other fundamental functions ; differing from vitamins because these are substances that regulate the functioning of the organs, repair parts of the body that wear out and keep you healthy and as proteins comprise more than twenty amino acids; Vitamins are named with letters of the alphabet, each with a different function.

Vitamin A is found in green vegetables such as lettuce and spinach, it is also found in eggs, butter, liver oil and milk, this vitamin promotes growth and protects against respiratory tract infections, also for the sight and skin. Vitamin B; it maintains the functioning of the nerves, the blood and the skin, in addition it maintains the appetite and the digestion; they are several of this group B; and they are found in legumes, milk, liver, and meat.

Those in group B are four: B1 for the proper functioning of the nervous system; B2 causes inflammation of the gums, skin disorders and anemia if it is low or deficient in the body; the B6 , acts in the maturation processes of the red blood cells and also preserve the skin; the B12 promotes assimilation of food.

On the other hand, vitamin C raises the defenses, maintaining resistance to diseases and infections; you find it in tomatoes, and in citrus fruits. Finally, vitamin D is responsible for fixing calcium and phosphorus in the bones; the sun provides it and you also find it in vegetables.

As for minerals, they are just as important as vitamins and proteins; They help regulate the functions of the body, they are found in vegetables and in water as sodium chloride. Minerals like calcium are important for bones and teeth; you find it in dairy products, eggs and vegetables like carrots. Iron gives blood its color and is responsible for the formation of hemoglobin; treats anemia and you get it in the liver of some fish, in spinach and in meats. And just like these two minerals there are many others that will help you stay healthy and strong together with vitamins and proteins.

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Which are fast absorbing?

Those of animal origin are assimilated better than those of vegetable origin . Animal proteins are easier to assimilate but if we look at the other components such as fibers, vitamins and minerals, those of plant origin are absorbed by sixty or eighty percent, while that of animal origin is ninety percent, This is due to the structure of the molecule, they are different in animals and plants and it is easier for the body to assimilate that of animals.

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High protein foods

Foods rich in proteins have been mentioned repeatedly throughout the article such as eggs, heavy, milk and few vegetables, however their absence does not mean that vegetables do not provide protein; Instead, they provide few and to be complete or sufficient, you must eat it in combination. Here is a list of high protein foods starting with vegetables.

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Vegetables

  • Soy and tofu: contain about 37 grams / 100 grams
  • Legumes: like lentils and chickpeas, with one cup of these legumes you get 18 grams of protein.
  • Chia seeds: these contain 23% protein.
  • Nuts: almonds contain 20 grams of protein for every 100 grams you consume; walnuts offer 14 grams and hazelnuts 12 grams for every hundred you eat.
  • Spinach: 1 cup of spinach provides 7 grams of protein.
  • Broccoli: 1 cup of this vegetable provides almost 3 grams of protein.
  • Lettuce: This provides 1.6 grams for every 100 grams of fresh lettuce.
  • Carrot: contain 1.25 grams per 100 grams.

Fruit

Fruits are not mentioned much as a source of protein, however there are some exceptions that, although they provide very little protein, are used to complement those of animal or vegetable origin:

  • The apple : Its protein content is approximately 0.26 grams per 100 grams.
  • The banana: Provides for every 100 grams, 1.2 grams of protein.
  • Avocado: For every 100 grams of avocado it provides approximately 2 grams of protein.
  • Papaya : 100 grams provide 0.5 grams of protein.
  • The Coconut: Every 100 grams of edible portion provides 3 grams of protein.

Animals

  • Skinless Chicken: Provides 27 grams of protein per 3-ounce serving.
  • Eggs: A good-sized whole egg contains 6.3 grams of protein, that is, 3.6 grams of protein in the white part and 2.7 grams of protein in the yolk.
  • Seafood: Fish and shellfish provide for every 3 ounces of canned tuna 22 grams of protein and 3 ounces of cooked salmon provides 19 grams.
  • Dairy products: 1 cup of skim milk provides 8 grams of protein, 1 ounce of cheddar cheese provides 7 grams; One-half cup of cottage cheese provides 12 grams of protein and a 6-ounce container of yogurt provides 15 grams of protein.

Differences between animal and vegetable proteins

With the previous list we can see that one of the most notable differences is the amount of proteins provided by those of animal origin and those of vegetable origin; Another difference that has already been mentioned is their absorption; being that of animal origin those that assimilates more quickly. In the end, their differences are not so that one is consumed more than the other but so that the protein intake is balanced with each food, be it vegetable or animal.

Although proteins of animal origin are the most complete, those of vegetable origin have several advantages such as: they contain unsaturated fats; also fibers; in digestion there is no putrefaction, but fermentation, and they provide different vitamins and nutrients. In this way, it could be said that you do not have to lean only for one, but you are not a vegetarian so prepare meals with a little variety between the two without going overboard.

What are the most recommended?

When it comes to protein contributions, forgetting about the rest, the most recommended are those of animal origin; however, there are already artificial proteins today; those that they create in laboratories and that can be good supplements if you cannot create a balanced diet between foods that contain proteins.

Natural and artificial proteins

Artificial or synthetic proteins are those that are manufactured from scratch in a laboratory, where they mimic blood and transport oxygen; Its presentation is generally in powder, and it should be taken into account that in addition to being synthetic proteins they contain ingredients such as artificial colors, fructose, aspartame and saccharin and it is for this reason that you should not choose any magic powder that they offer you, you must have careful.

On the other hand, natural proteins are those that you get in foods of animal origin and of vegetable origin.

Proteins or natural anabolics? Which are better?

The substances that help to create macromolecules such as proteins through amino acids are anabolics and today these anabolics are sought to increase muscle mass; where natural ones are preferred over anabolic androgenic steroids.

Natural anabolics maximize the production of various sex hormones; mainly testosterone; improve the recovery process and increase the uptake of other nutrients by the muscle cell, facilitates the process of glycogen in the muscle.

Three of the natural anabolics are: D-Aspartic Acid, Terrestrial Tribulus and Beta Ecdysterone.

  • D-Aspartic Acid: It is an amino acid that is very important in the secretion and regulation of testosterone.
  • Terrestrial tribulus: it fulfills its excellent function of natural anabolic and does not conform to that; increases sexual desire thanks to the fact that it increases the synthesis of DHEA in our body, an androgen; it also reduces oxidative stress and affects the gene expression of antioxidant enzymes.
  • Beta Ecdysterone: It has a structure similar to that of human testosterone, and it also has anti-fat properties; it promotes protein synthesis, and improves recovery, in addition, it helps normalize blood glucose levels.

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Is Protein Good For Women?

When protein consumption is mentioned, the mental image of men with a lot of muscle comes to mind; or women lifting weights; however the proteins do not distinguish age or gender; they act based on your needs so proteins are good for women, men and children; each one should keep in mind that they are 0.8 grams for each kilogram of body mass

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High and low proteins, consequences

To determine if the proteins are high or low, a laboratory test called total proteins must be performed, this is done to avoid possible diseases caused by having high or low proteins.

What will be determined is the hyperprotein which is caused by the concentration of specific proteins; and hypoprotein by hemodilution; due to a defect in the performance of protein synthesis. This test calculates albumin and globulin in order to obtain information on the level of proteins.

The range of total proteins between 6.0 to 8.3 gm / dl (grams per deciliter) is considered normal.

In case of having them low, their causes could be due to liver disease; These are due to the fact that the liver cannot synthesize albumin. Also immunodeficiency because the main protein of this system is globulin, and this is reduced when there is an immune deficiency; another cause would be malnutrition; when the body is unable to produce albumin or globulin; Perhaps it is due to a problem of malabsorption this condition affects the intestine and reduces the body’s ability to absorb proteins that are ingested; This happens most often in patients with disorders such as celiac disease or Crohn’s disease.

Another cause could be due to the consumption of medications such as contraceptives or estrogens for example.

When the proteins in the blood are low, our organism deteriorates, it could even be the cause of death; anemia, edema, hypoglycemia, loss of hair, weight and pale skin as well as fainting and irritation, not to mention healing problems could be due to protein deficiency.

And when they are high, the consequences can be serious such as chronic inflammatory disease, rheumatoid arthritis, malignancy (malignant neoplasm), acute infection, Waldenstrom’s macroglobulinemia, chronic liver disease, dehydration, bacterial meningitis, Guillain Barre syndrome. So it is recommended to have a diet rich in protein, without excesses or deficiencies.

High protein recipes

By knowing foods rich in animal and plant-based proteins, you can play around in your kitchen and prepare delicious nutritious and protein dishes for you and your family. Here I bring you two simple recipes that will provide you with the necessary protein intake.

If you liked the previous article, this one you will like more 15 Recipes with Amaranth for a healthier diet

Protein shakes, juices and shakes

Have skim milk or buttermilk, but vegetable milk of your choice for the base of protein shakes or shakes; Add the egg whites preferably cooked in boiling water in your blender; then add banana, skimmed yogurt, nuts of your choice such as almonds, and honey. Put to beat a few minutes and that’s it. It is important that you remember that you can make protein-rich shakes by reviewing the list that I provided previously of the amount of protein that each food provides.

This article is also important go in and read it Fruit juices. 20 PERFECT combinations and their Health Benefits

Natural homemade protein bars

On the other hand, you can make your own protein bars with only eight tablespoons of synthetic or powdered protein of your choice, a cup of oatmeal, butter, skimmed milk or yogurt, and the dried fruit that you like the most.

Mix the powder with the oatmeal, and the other ingredients, knead and form some bars of the size that you like or suit you best, lastly, put the dried fruit you chose and let it cool in the fridge for an hour.

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Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.

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