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Are you getting enough proteins through your day?

February 16, 2018, Author: annalisa

Recently I had my blood exams done. I do a complete checkup usually every 6-8 months to see if everything is all right or I need to work on something.

The last ones came up pretty good, and I just needed to adjust my proteins slightly.

But first, what are proteins?

Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells, and we all need them for the structure, function, and regulation of the body’s tissues and organs.
Proteins are made up of hundreds or thousands of smaller units called amino acids, which are attached in long chains. Twenty different types of amino acids can be combined to make a protein. The sequence of amino acids determines each protein’s unique 3-dimensional structure and its specific function. (U.S. National Library of Medicine)

Why do we need these Nutrients in our everyday routine?

First of all, they are vital to our body’s functioning and keep our muscles healthy and robust. How many times have you heard that proteins make us healthy? It is true! Just think that there is not one cell in our body that don’t require proteins.

All our cells and organs, as also our muscles, connective tissues, and bones are held together thanks to the protein as a fundamental component.
Regulatory hormones as insulin are also protein, and structural, immunoproteins, transport proteins or again enzymes, they all are necessary to maintain our body healthy.

How much protein do we need every day?

According to the Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. So, if you weigh 140 pounds, you’d need 51 grams of protein per day (140 pounds = 63.5 kg, and 63.5 X .8 = 50.8).
It is the primary nutritional requirement, meaning that it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.

There is an exciting tool you can find online to measure how much is your need per day. You can find it here: https://www.nal.usda.gov/fnic/interactiveDRI/

After a little bit of science, let’s dive in and see where you can get your daily proteins.

I don’t eat any animals products or animals, so one of the usual questions people ask me knowing that I’m vegan is: “Where do you get your proteins?”
High-quality protein is abundant in plant foods. So many athletes nowadays are vegan as well!

Where do they get so strong? Once you are eating enough for the level of activities you do and you get a variety of whole foods, you will get the right amount of proteins.
Especially if you are vegan like me, it is common to think for other people who are not, that you need animal products to get enough protein in your diet.
True? FALSE!

Vegan people get their proteins from a variety of plants and foods.

Beans, whole grains, nuts, seeds, and even fruits and veggies contain protein. High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches. And if you are meticulous and you want to know all the foods in the world that contain proteins go here: https://ndb.nal.usda.gov/ndb/search/list
There are 4689 pages of types of food, and you can search specifically per meal.

Let’s keep it simple. There is plenty of plant-based food you can eat to get proteins in your everyday diet.

There are lots of plant-based foods you can eat to get the proteins you need to incorporate into your daily diet, and here you can download a chart with HIGH-PROTEIN VEGETABLE FOODS
Do check-ups often and go to the doctor if you feel that something is not working as it should. Listen to your body to understand the signals it sends you. Having professional help to understand better what works best for you is essential!

 

Cheers to your health!

With Love,
Annalisa

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