Simply consuming foods that are rich in proteins is not good enough for the growth and development of the human body. The consumption of complete protein foods is absolutely necessary to necessitate healthy development. This article provides some information on the same.
Proteins, which are often referred to as the building blocks of the human body, are extremely important for the healthy functioning of the human body. They are present in many different kinds of sources in our daily diets, but sometimes one fails to recognize the importance of whole protein foods. One must acknowledge the nutritional value of these whole protein foods.
The uses and benefits of including them in our diets have already been well-documented in the past. The most striking benefits are that they aid in the growth of hair, nails, teeth, muscles, and the general repairing and healing of the body. All of these vital functions make it extremely important for the body to receive them in the right amount for the growth and development.
Proportions of Essential Amino Acids
Complete protein foods are those food items that contain all the essential amino acids that the body requires, and in the right and desired proportions as well. For the human body to derive maximum benefit from these sources of food, these essential amino acids are mandatorily required to be a part of the protein diet in the right quantity and ratio. Some protein-rich foods may contain all of these essential amino acids, but in a proportion that does not really benefit the body as much as it could. The following table lists out the essential amino acids that must be present in these foods, and the quantity in which they must exist.
|Amino Acid||Milligrams per gram of Protein|
|Phenylalanine + Tyrosine||47|
|Methionine + Cystine||25|
Optimum Levels of Protein for the Body
Based on research studies that have been conducted across the world, it has been found that for every 20 pounds of an individual’s body weight, 7 grams of protein must be consumed. The 7 grams that are consumed must necessarily be whole protein foods, for the body to receive maximum benefits. Another school of thought is that if a person weighs 140 pounds, he must consume 70 grams of such foods, that is, the number of grams of protein consumed should be half the amount of weight in pounds. It is also a known fact that the animal sources of proteins (the ones derived from animal meat) are considered to be complete, whereas the vegetable sources are not.
As far as the vegetarians are concerned, the issue of consuming these foods becomes slightly more complicated, as meat and meat products are the best whole protein foods. Vegetables and other vegetarian sources are incomplete foods as far as proteins are concerned, and do not provide the body with all the essential amino acids in the right proportion. By consuming some supplements in their diets, vegetarians can also enjoy the benefits of receiving complete proteins in their systems. One can visit a dietitian to learn about the essential amino acids that are required in a particular person’s diet, along with the nutritional supplements that should be consumed in order to prevent a deficiency. With careful planning and proper analysis, vegetarians can also meet the daily requirements of proteins and essential amino acids in the body. Combining plant proteins with numerous cereals and grains will also help a vegetarian fulfill the body’s requirements, that a non-vegetarian will receive simply by consuming meat.
Amino acids are the building blocks that constitute proteins, and there are around 9 different amino acids that the body does not produce naturally. These are known as the essential amino acids. For proper growth and development, one must receive these essential amino acids in the right amounts and in the right proportion. This can only be done by consuming the best whole protein foods. One must also know that out of all the animal and meat products that are considered to be complete, only gelatin is considered to be an incomplete protein food. Eating whole protein combinations by mixing up different sources of proteins is a good option. In case of any doubts, one can consult a qualified nutritionist or dietitian to get the best results.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.