Health And Wellness Center: Healthy protein diets

Healthy protein diets - The importance of protein in the diet not only lies in contributing 15% of total energy value. They have many other vital functions. In this article we talked about it and their food sources.

Proteins are molecules composed of chains of amino acids linked together. 9 essential amino acids are known: phenylalanine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and valine, required in the diet because the body can not synthesize themselves.

Non-essential amino acids the liver synthesized from amino acids ingested in the diet.

Proteins are essential for life by their plastic function. They are substances that constitute the majority of the cell cytoplasm.

Why do we need protein in the diet?

Proteins are essential for the proper functioning of the body. Generate and maintain tissues of different organs of the body: bones, muscles, heart, digestive tract, respiratory, endocrine glands, brain, nerves and skin.
They are indispensable for tissue regeneration, for example collagen involved in healing and reinforces the arterial walls.

Originate the antibodies necessary for our defense against bacteria, viruses, fungi and foreign substances.
Essential for metabolism occur which cleave lipids, carbohydrates micronutrient, generate energy and are involved in metabolic reactions as coenzyme enzymes.

Have contractile functions because part of the muscle protein. Homeostatic, regulating PH maintenance, protective and defensive (thrombin and fibrinogen).

Proteins are synthesized depending on how they are regulated by genes that encode and are susceptible to external signals.

Classification of proteins according to their biological value

The proteins in food are found in foods of animal origin and to a lesser extent in plant foods. The proteins differ according to their biological value into three categories.

High: This group consists of animal proteins which are found in meat, fish, eggs and dairy products. Proteins of animal origin (meat, fish, eggs, milk.) have a high nutritional value and are more complete than those of plant origin (vegetables).
Medium: This group consists of legumes, grains and nuts.
Low: This group consists of vegetables, tubers and fruits. Duly combined plant proteins (lentils with rice) provide a protein similar to animal quality.

Diets high in protein are shown in:

Protein-energy malnutrition.
Regenerating tissues and organs in multiple injuries, damaged and after surgery. Reconstitute skin in serious burns and some skin diseases.
Increase defenses in infectious diseases and feverish conditions.

Tryptophan, mental health enhancer

Tryptophan is an essential amino acid known for its sedative and calming central nervous system functions.

It helps produce niacin or vitamin B3 adequate iron levels riboflavin, pyridoxine. a derivative of tryptophan called L-5-hydroxytryptophan which is a precursor of neutransmisor called serotonin is known.

The sources of tryptophan are milk, meat, eggs and fish. Plant foods are whole grains.

Tryptophan get to relax because it helps the brain produce serotonin, also called hormone of happiness. Serotonin is converted into melatonin, a hormone that regulates sleep cycles.

Tryptophan-rich foods decrease anxiety and even depression and its harmful health as backaches, stomach and migraines consequences. They have calming effects in cases of hyperactivity.

What is the main source of protein in your diet?