Protein

(See your healthcare professional for guidelines for very young children).

They need constant replenishment as they are used up to build cells and muscle tissue and maintain other functions such as proper digestion and a strong immune system.

They are the source of the essential amino acids.

Amino acids

As we get older we need even more, as our ability to assimilate proteins diminishes. Protein deficiency is a major threat to health among the elderly, especially as older people tend to eat less even though they need more!

See report on diets for more important information on protein

(Click link at bottom of this page)

Unfortunately most Western people nowadays rely far too much on animal sources, i.e. meat, which can lead to a lack of some of the amino acids necessary for good health; too much meat also causes a build up of toxins in the blood and puts a strain on the liver and kidneys. There is evidence it contributes to heart disease, arthritis, osteoporosis, digestive disorders and even cancer (e.g. of the colon). In addition, people who eat a lot of meat often eat fewer vegetables, pulses, etc. And of course there are the problems associated with animal fat .....

Some people believe they can build big muscles just by consuming extra protein. This is a fallacy. In fact too much protein can be harmful, especially for children, as it puts a strain on the kidneys having to eliminate the excess nitrogen-based waste.
In any case, excess protein is merely converted to fat and inhibits calcium absorption.

It is a good idea to get a good proportion of our protein from vegetable sources such as beans, which also contain carbohydrates but very little fat. The carbohydrates help us to use the protein effectively.

However, I am not advocating a strict vegetarian diet; meat, or better still fish, does have a role to play in a healthy diet. And eggs, as we have seen, can make a major contribution to health - for example, by supplying all 8 essential amino acids. According to some researchers, a strictly vegetarian (or vegan) diet can eventually lead to lack of energy, weakness, poor brain function and loss of muscle - very dangerous, especially as the heart is also a muscle!

The meat v. vegetarian debate has been raging for years and will probably never be resolved. Although there are strong arguments against eating ‘red’ meat - at least against eating too much - some non-vegetable sources of protein and amino acids would seem to be a good idea. Perhaps fish and / or eggs are the answer, but the key word is variety.

Major sources of protein

meat

fish and seafood

eggs

tofu

quinoa (a grain from South America)

dairy products

seeds and nuts

legumes

Fruit and vegetables also contain small amounts of protein.

Diets