Proteins
Summary
TLDRProtein, a vital nutrient found in foods like eggs, dairy, and legumes, is broken down into amino acids in our bodies to create new proteins essential for various functions. Humans utilize 20 amino acids, with 9 being essential and obtained through diet. Animal and plant-based foods like tofu and lentils can meet protein needs, with varied sources recommended for a complete amino acid profile. Protein requirements differ by age, gender, and health status, with some individuals at higher risk for deficiency. While excessive protein intake is generally safe, optimal levels are still under research.
Takeaways
- 🥚 Protein is a crucial component of the human diet, found in various foods such as eggs, dairy, seafood, legumes, meats, nuts, and seeds.
- 🔄 The body breaks down consumed protein into amino acids and reassembles them into new proteins for various functions, including fighting infections and aiding cell division.
- 🧬 Proteins are made up of chains of amino acids linked by peptide bonds, which fold into specific shapes to perform their roles.
- 🌀 Amino acids consist of a central carbon atom bonded to various groups, including an amino group, a carboxylic acid group, a hydrogen atom, and a unique side chain.
- 📘 Humans utilize about 20 different amino acids to create all types of proteins, with some being non-essential, conditionally essential, and essential amino acids.
- 🍽 Dietary protein is necessary to provide essential amino acids for the body's protein synthesis, including hormones and other molecules.
- 🔪 The digestion process, starting with proteolysis in the stomach, breaks down dietary protein into amino acids that are absorbed into the bloodstream and used by the body.
- 🥛 Animal-based foods like eggs, dairy, seafood, and meat, as well as soy foods, provide all nine essential amino acids in adequate amounts.
- 🌱 Plant-based foods vary in their amino acid content, but a varied diet can provide all essential amino acids, such as combining rice and beans or hummus with pita bread.
- 📊 Daily protein requirements are estimated by health organizations, with specific recommendations based on age, gender, and life stage.
- 🏋️♂️ Certain groups, like athletes, pregnant women, and older adults, may have increased protein needs, while malnourished individuals or those with certain health conditions may be at risk for protein deficiency.
Q & A
What is the primary role of protein in the human diet?
-Protein is an essential part of the human diet, playing a crucial role in the body by fighting infections, helping cells divide, and being a major component of various bodily structures.
What happens to the protein we consume?
-The protein we eat gets broken down and reformed into new proteins in our bodies through a process called proteolysis.
How is a protein structurally described?
-Proteins are described as chains of amino acids bound to one another by peptide bonds, similar to a string of beads that get twisted and folded into a final protein shape.
What is an amino acid and what are its basic components?
-An amino acid is a compound with a central carbon atom bonded to an amino group, a carboxylic acid group, a hydrogen atom, and a unique sidechain. The exception is proline, which has a small ring structure.
How many amino acids does the human body use to make proteins?
-Humans use about 20 amino acids to make proteins, which include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine.
What are non-essential amino acids and how do they differ from essential amino acids?
-Non-essential amino acids are those that the body can synthesize on its own, such as alanine, asparagine, aspartic acid, glutamic acid, and serine. In contrast, essential amino acids cannot be synthesized by the body and must be obtained through diet.
What are conditionally essential amino acids and under what circumstances might they become essential?
-Conditionally essential amino acids are those that healthy bodies can make under normal circumstances, like arginine, cysteine, glutamine, glycine, proline, and tyrosine. However, they may become essential in cases of starvation or certain inborn errors of metabolism.
What is proteolysis and how does it relate to protein digestion?
-Proteolysis is the process of breaking down proteins into smaller units or individual amino acids. It begins when food reaches the stomach, with hydrochloric acid denaturing the protein and pepsin breaking it into smaller chains, which are further digested in the duodenum by pancreatic enzymes.
Why are animal-based protein foods considered important in a diet?
-Animal-based protein foods like eggs, dairy, seafood, and meat are important because they provide all nine essential amino acids in adequate amounts, which are necessary for the body to synthesize its own proteins and other molecules.
How can plant-based foods meet protein needs and what are some examples of protein-rich plant foods?
-Plant-based foods like soy, whole grains, legumes, nuts, and seeds can provide all essential amino acids, though some may require a combination of different foods to cover all needs. Examples include tofu, lentils, rice and beans, hummus and pita bread, and oatmeal with almond butter.
What are the general daily protein requirements for healthy adults according to the World Health Organization and the U.S. Recommended Dietary Allowance?
-The general daily protein requirements for healthy adults are about 0.8 grams per kilogram of body weight, as estimated by both the World Health Organization and the U.S. Recommended Dietary Allowance.
How do protein needs vary by age and gender, and what are the specific recommendations?
-Protein needs vary by age and gender. Children aged 1 to 3 are recommended to get 13 grams, ages 4 to 8 need 19 grams, and ages 9 to 13 need 34 grams. Females aged 14 and above need 46 grams per day, males aged 14 to 18 need about 52 grams, and males 19 and older need 56 grams per day.
What are some health conditions that may increase protein needs?
-Certain health conditions such as malnutrition, trauma, burn injuries, and conditions impacting nutrient absorption like inflammatory bowel disease may increase protein needs compared to the general population.
Is there a health risk associated with eating a lot of protein, and what are the exceptions?
-Except for certain circumstances like kidney disease, there usually isn't a health risk associated with eating a lot of protein because our bodies are able to process it.
Outlines
🥚 Protein's Role and Amino Acids
This paragraph delves into the significance of protein in the human diet, highlighting its presence in various foods and its crucial role in the body. Proteins are broken down into amino acids, which are the building blocks for new proteins that perform a myriad of functions, from fighting infections to aiding cell division. The paragraph explains the structure of amino acids, identifying the 20 types used by the human body, and categorizes them into essential, conditionally essential, and non-essential based on whether they can be synthesized by the body or must be obtained through diet. It also discusses the process of proteolysis, which is how dietary protein is broken down and absorbed in the body, and notes that both animal-based and plant-based foods can provide a complete amino acid profile, emphasizing the importance of dietary variety.
📊 Daily Protein Requirements and Sources
The second paragraph focuses on the recommended daily protein intake according to the World Health Organization and the U.S. dietary allowances, providing specific guidelines for different age groups and genders. It also addresses the increased protein needs of certain populations, such as pregnant and breastfeeding women, athletes, and older adults. The paragraph clarifies that while there is ongoing research on the optimal protein intake, there are no significant health risks associated with high protein consumption for most individuals, except in cases of kidney disease. It concludes by emphasizing that protein deficiency is a concern for specific health conditions and that a varied diet, whether omnivorous, vegetarian, or vegan, can meet protein requirements, with examples provided for achieving the recommended daily protein intake.
Mindmap
Keywords
💡Protein
💡Amino Acids
💡Peptide Bonds
💡Essential Amino Acids
💡Non-essential Amino Acids
💡Conditionally Essential Amino Acids
💡Proteolysis
💡Dietary Protein
💡Plant-Based Protein
💡Animal-Based Protein
💡Protein Requirements
Highlights
Protein is an essential part of the human diet found in various foods like eggs, dairy, seafood, legumes, meats, nuts, and seeds.
Proteins in our bodies are broken down and reformed into new proteins, playing roles from fighting infections to helping cells divide.
Proteins are chains of amino acids bound by peptide bonds, similar to a string of beads.
When we eat protein, it gets broken down into individual amino acids.
Amino acids have a central carbon atom bonded to an amino group, a carboxylic acid group, a hydrogen atom, and a unique sidechain.
Proline is unique among amino acids with a tiny ring structure instead of a sidechain.
Humans use about 20 amino acids to make all types of proteins.
There are five non-essential amino acids that our bodies can make: alanine, asparagine, aspartic acid, glutamic acid, and serine.
Six conditionally essential amino acids can be made by healthy bodies under normal circumstances: arginine, cysteine, glutamine, glycine, proline, and tyrosine.
Nine essential amino acids must be obtained from food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Dietary protein provides essential amino acids needed to make our own proteins, hormones, and other important molecules.
Proteolysis is the process of breaking down dietary protein into amino acids, starting in the stomach with hydrochloric acid and pepsin.
Further digestion in the duodenum involves pancreatic enzymes that break down oligopeptides into tripeptides, dipeptides, and individual amino acids.
Animal-based protein foods like eggs, dairy, seafood, and meat provide all nine essential amino acids in adequate amounts.
Soy foods are unique plant-based foods that also provide all nine essential amino acids in adequate amounts.
Most other plant foods have varying amounts of amino acids, but a variety of plant-based foods can provide all nine essentials.
Daily protein requirements for healthy adults are about 0.8 grams per kilogram of body weight.
Protein needs vary by age, gender, and health status, with specific recommendations for children, adolescents, and older adults.
Pregnant and breastfeeding women, athletes, and older adults may have elevated protein needs.
Eating a lot of protein is generally safe, except in cases of kidney disease.
Everyone, whether omnivorous, vegetarian, or vegan, can get enough protein by eating a variety of foods.
Transcripts
Protein is an essential part of the human diet. It's found in a variety of foods like eggs
dairy seafood legumes meats nuts and seeds
Regardless of the source the protein that we eat gets broken down and reformed into new proteins in our bodies
These proteins do everything from fighting infections to helping cells divide. You name it
They're doing it at its simplest a protein is a chain of amino acids bound to one another by peptide
Bonds like a string of beads
These strings get twisted and folded into a final protein shape
When we eat protein, it gets broken down into its individual amino acids
Most amino acids have a central carbon atom bonded to one amino or nitrogen-containing group and one
Carboxylic acid group. That's why it's called an amino acid
The carbon also has one hydrogen atom and a sidechain which is unique to each amino acid
The exception to this is prolene, which is a tiny little ring structure instead
Although there are hundreds of amino acids in nature humans only use about 20 of them to make basically every type of protein
they include
alanine arginine asparagine aspartic acid cysteine glutamic acid glutamine glycine
histidine isoleucine leucine lysine
methionine phenylalanine
prolene serine threonine
tryptophan tyrosine and valine
Huh? That's twenty
One way to divide them is by defining which ones our bodies can make and which ones we can't
There are five amino acids alanine asparagine aspartic acid glutamic acid and serine that we can get from foods
But we can also make ourselves
These are called non-essential amino acids
Then there are six that we call conditionally essential because healthy bodies can make them under normal circumstances arginine cysteine
glutamine glycine proline and tyrosine
But we can't make them in cases like starvation or certain inborn errors of metabolism
Finally there are nine of them that we can only get from food
histidine isoleucine
leucine lysine methionine phenylalanine threonine
Tryptophan and valine we call these the essential amino acids
Dietary protein provides the essential amino acids that are needed to make our own proteins
hormones and other important molecules a circle of life of sorts but to do so
We need to break the dietary protein down first through a process called proteolysis
when we first eat a protein containing food proteolysis begins when the food reaches the stomach
First hydrochloric acid denatures the protein unfolding it and making the amino acid chain more accessible to enzymatic action
Then pepsin which is a itself made by gastric chief cells enters the picture
pepsin cludes any available protein into smaller oligopeptide chains
Which move into the duodenum where a second set of digestive enzymes made by the pancreas
further chopped the oligopeptides into tripeptides
dipeptides and
individual amino acids
These can all be taken up to the intestinal cells where died and tripeptides are then converted into amino acids
Some amino acids remain in these cells and are used to synthesize
intestinal enzymes and new cells
But most enter the bloodstream and are transported to other parts of the body in general
animal-based protein foods like eggs
Dairy seafood and meat provide all nine essential amino acids in adequate amounts
Soy foods are unique in that they are plant-based and also provide all nine essential amino acids in adequate amounts
most other plant foods including whole grains legumes nuts and seeds
Have high amounts of some amino acids and low amounts of others
Hearing this it might be easy to assume that animal-based foods provide more protein than plant-based ones
But as it turns out a cup of tofu has the same number of grams of protein as three ounces of steak chicken or fish
and
half a cup of lentils has more grams of protein than an egg and
Not all plant foods are low in the same amino acids
so eating a variety of plant-based foods can provide all nine of the essentials for
Example pairing protein sources like rice and beans or hummus and pita bread or oatmeal topped with almond butter
However, in terms of volume it may be necessary to eat more plant-based foods to get a similar amount of protein and amino acid
profile provided by animal-based proteins
generally speaking daily protein requirements are based on studies that estimate the minimum amount of protein needed to avoid a
progressive nitrogen loss
the World Health Organization guidelines and the u.s
Recommended dietary allowance each estimate that daily protein requirements for healthy adults are about point
eight grams per kilogram of body weight
Protein recommendations per day vary by age as well children one to three years of age are recommended to get 13 grams
for ages 4 to 8 19 grams are recommended and
Between ages 9 and 13 34 grams are recommended whether a person is male or female also impacts protein needs
Females ages 14 and above are recommended to get 46 grams of protein per day
males aged 14 to 18 needs slightly more about 52 grams per day and
Males 19 and older are recommended to get 56 grams per day
some groups like pregnant and breastfeeding women as well as athletes have elevated needs and
Older adults may also benefit from eating more protein
Getting the right amount of protein per day can be achieved in multiple ways
for example
one serving of Greek yogurt with breakfast a salad topped with three ounces of chicken for lunch and
Three to four ounces of fish at dinner provides about 64 grams of protein
getting the same amount of protein could also be achieved by eating a cup of tofu scramble and a slice of peanut butter toast for
Breakfast a cup of shelled edamame with lunch and one cup of lentils and brown rice at dinner
Which also offers about 64 grams of protein in total?
Now the fact is that it's still unclear. What an optimal amount of protein is and the research is ongoing in
Clinical settings. There are certain individuals who may be at risk for a protein deficiency
including patients with malnutrition
Trauma and burn injuries as well as various conditions impacting nutrient absorption like inflammatory bowel disease
These individuals may have increased protein needs compared to the general population
Except for certain circumstances like kidney disease there usually isn't a health risk associated with eating a lot of protein
Because our bodies are able to process it
Alright is a quick recap
Protein is a cornerstone of the human diet and a major component of our bodies
There are five non-essential six conditionally essential and nine essential amino acids
We need to get essential amine acids from our diet
Protein needs vary depending on lifecycle stage level of physical activity and health status
Some health conditions may put people at risk for protein deficiency or increased protein needs
Everyone whether omnivorous vegetarian or vegan can get enough protein by eating a variety of foods
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