Leanest Proten

We all have heard about protein and the controversy over the high protein diet versus the low protein; how much protein is too much, too little, just right. Sounds like the story of the three bears, but the relationship between protein and the body is not a fairy tale or fable. When the water content of the human body is disregarded, 75% of the remainder is protein, found in the teeth, bone, hair, muscle, and all other tissue. There are at least 10,000 separate proteins that create, stabilize, maintain, and replenish the body.

There are 20 amino acids that are the building blocks of all proteins. The sequence and exact content of the amino acids determine the formation of each protein. The body produces ten of the amino acids, but lacks the enzymes to produce the others, so must rely on daily food intake to obtain the missing aminos. Lack of the necessary amount of even one of the essential amino acids will cause the tissues to degrade. Amino acids are not stored like carbs and fats, so must be replenished each day.

There are two categories of protein, complete and incomplete. Complete protein contains all 20 amino acids and consists of meat, fish, poultry, eggs, milk, and milk products. The only complete vegetable protein is soybean. Incomplete proteins are beans, peas nuts, seeds and grains, with small amounts in vegetables. Certain combinations, such as beans and rice and corn and beans, form complete proteins.

Adults need about 60 grams of protein each day, which is 2-3 servings, depending on the serving size. Approximately three ounces of cooked lean meat, fish, poultry or tofu, one egg, two tablespoons peanut butter, one ounce cheese or half a cup cooked dried beans constitute a serving,

For all the meat eaters out there, five of the best protein sources per serving are:

Organic boneless skinless chicken breast

Organic boneless skinless turkey breast

Wild salmon

Tuna

Organic beef tenderloin

All five contain 100% of the recommended daily requirement (RDA) of tryptophan, one of ten essential amino acids. Tryptophan may aid in treatment or prevention of several disorders, such as pain, obesity, headaches, insomnia, anxiety and depression. It is the component in your Thanksgiving turkey that makes you feel sleepy. So vowing not to stuff yourself during the holidays this year to be awake for all the football games won’t be the problem.

The five also are good sources of selenium, phosphorus, vitamin B3 and vitamin B6. Selenium prevents oxidative stress caused by excess free radicals; supports the thyroid, and aids in cancer prevention. Phosphorus is utilized for healthy bones and teeth, and the metabolism of energy. Vitamin B3 supports energy consumption and fat metabolism. One function of vitamin B6 is to aid more than 100 enzymes process carbohydrates. It also assists cardiovascular energy.

Beef, salmon and tuna are high in vitamin B12, which is utilized by the nerve cells and red blood cells. Salmon and tuna are sources of omega 3 fatty acids and magnesium. Omega 3 is essential for the health of cell membranes and increases the function of the heart muscle. Magnesium is used in bone formation and relaxes the nerves and muscles.

Salmon is a source of 100% RDA of vitamin D, which helps keep phosphorus levels in the body adequate. It is also an anti-inflammatory. Tuna supplies potassium and vitamin B1. Potassium is responsible for the contraction of muscles and the transmission of nerve cells. It also protects against diabetes and heart disease. Vitamin B1 supports the nervous system and energy production through the processing of sugar.

Mercury in fish or seafood is a concern for overall health. Salmon is low in mercury and can be consumed several times a week. Mercury in tuna varies by type, for instance, canned chunk tuna contains less than canned albacore. Troll caught tuna is lowest in mercury, as they are younger and smaller than the long-line caught.

Beef contains three essentials not found in the other four protein sources, iron, zinc and vitamin B2. The presence of iron allows the hemoglobin molecules to distribute oxygen throughout the body tissues. Zinc is important for the stabilization of blood sugar. It is also a factor in the healthy functioning of the senses of smell and taste, and the immune system. And finally, vitamin B2 is critical in energy production.

Five of the best protein sources for non-meat eaters or vegetarians are:

Tofu

Black Beans

Lentils

Barley

Eggs (not appropriate for Vegans)

Tofu, made from soybeans, is a complete protein and is a source of tryptophan, iron, selenium, omega 3 fatty acids, phosphorus and magnesium. In addition, it contains manganese, copper and calcium, unlike the animal proteins named above. Manganese activates enzymes in the body. Copper is needed for the utilization of iron and it eliminates free radicals. Calcium is most commonly associated with strong, dense bones, but also contribute to a variety of other functions, such as blood clotting and enzyme regulation.

Black beans and lentils both contain tryptophan, manganese, vitamin B1and iron. Black beans also supply magnesium and lentils supply phosphorus, copper and potassium. What really set them apart from animal protein are molybdenum, folate and dietary fiber. Molybdenum is a trace mineral utilized by enzymes to metabolize fats, proteins and carbohydrates. It is also part of the enzyme that detoxifies sulfites.

Folate is vital for red blood cells and circulation. It also is a factor in Alzheimer’s and dementia. The lower the level of folate in the blood, the higher the risk for cognitive disorders. Dietary fiber lowers cholesterol; prevents rapid blood sugar elevation, lowers risk of Type II diabetes, and aids the function of the lower intestine by fueling friendly bacteria.

Barley is high in fiber, selenium, copper and phosphorus. It is better for breakfast than oatmeal, as blood sugar rises even more slowly after eating barley.

Eggs have gotten a bad rap over the years as being too high in cholesterol, but they are really quite amazing. They contain tryptophan, selenium, iodine, vitamin B2, molybdenum, vitamin B12, phosphorus, vitamin B5, and vitamin D. Another benefit is their source of choline, which is important for healthy brain function. It supports the nervous system and aids in fat metabolism and liver health. Approximately 90% of Americans are deficient in choline, putting them at risk for a fatty liver or muscle loss.

Another important component of eggs is lutein, a carotenoid, used by the body to prevent age related macular degeneration and cataracts. Eggs are higher in lutein than green vegetables, except spinach.

Meat-eater or vegetarian, the most important issue surrounding the daily intake of protein is to not be bored. Experiment with an array of spices, sauces or salsas. Baking, broiling, roasting and grilling each bring out different flavors. A piece of fish wrapped in a banana leaf with coconut milk and lemon grass or a simple chicken breast baked in tandoori spices will tantalize the taste buds.

by Sabra Ricci

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