Protein intake is essential to meet the body’s needs. Here’s how to choose between animal and plant sources.
Proteins are fundamental nutrients for the health of the body, which uses the amino acids of which they are composed to build other proteins, but also hormones and neurotransmitters.
For this reason it is necessary to introduce them every day with food, without forgetting to take into account their origin (animal or vegetable) to ensure a nutritionally balanced diet.
Essential and non-essential amino acids
What the body needs are not proteins as such, but the building blocks with which they are built: amino acids.
In particular, 20 amino acids are needed to synthesize proteins; Of these, only 9 (including methionine and lysine) must necessarily be introduced from the outside through food as they cannot be produced by cells. That is why they are called essential.
However, in some conditions, such as in case of stress or illness, it is necessary to ensure the body through the diet adequate amounts of some of the 11 normally non-essential amino acids (such as cysteine).
How are they different?
One of the main reasons why animal proteins and vegetable proteins are not equivalent is that the latter do not contain all the essential amino acids.
Soy and beans, for example, are deficient in methionine and cysteine, while rice, wheat and corn are not good sources of lysine.
However, another factor also comes into play, the digestibility of food, which is higher in the case of those of animal origin.
All this has a unique result: foods of animal origin are a better source of amino acids than foods of plant origin.
It is forbidden to confuse food and nutrients
What proteins, then, to bring to the table? To choose the everyday menu it is first of all important not to confuse nutrients with food.
Meat, for example, is not an animal protein, but a food containing animal protein, but also other nutrients, such as saturated fats that can help raise blood cholesterol.
Similarly, legumes are not vegetable proteins, but foods rich in vegetable proteins, but also in fiber, allies of health.
This is why it is important to bring both animal proteins and vegetable proteins to the table; The general recommendation is to take it every day in equal proportions, remembering that it is not important that all the essential amino acids are present in the same meal, but it is sufficient to take them during the day.
To achieve this, it is necessary to follow a varied diet that does not exclude any category of food.
Cereals should not be missing at any meal, and dairy products should be consumed every day.
Legumes and fish should be eaten at least twice a week, during which two to four eggs are also allowed.
Instead, it is better not to exaggerate with meat; White meat can be eaten twice a week, while red meat and sausages should be limited to no more than two and one serving per week, respectively.
Those who follow a strictly vegetarian diet must instead take into account the lower digestibility of legumes and cereals, which could increase the need for proteins.
The best way to solve doubts of this kind is to ask a nutritionist for personalized advice.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.