2024-03-28 16:12:41
What are proteins used for?
Along with lipids and carbohydrates, proteins are one of the three major groups of basic nutrients in our diet from which the body is built and maintained. Proteins contain amino acids that structure cells. Proteins participate in:
cell renewal of the skin, proper functioning of muscles (including the heart), hair renewal, growth, memory, effectiveness of the immune system.
The problem is that our body cannot produce or store 9 of the 22 amino acids necessary for its functioning. These 9 essential amino acids are provided by proteins from animals and plants. This is why it is essential to stock up on protein every day, through food intake. But not all proteins are equal; we distinguish 2 large families:
complete proteins contain the 9 essential amino acids,
incomplete proteins do not contain the 9 essential amino acids; they are missing at least 1. While most animal proteins are complete proteins, plant proteins are mostly incomplete.
The benefits of animal proteins
Over the years, animal proteins continue to give ground to plant proteins. In its latest barometer on the French and plant proteins, Protéines France notes that 22% of French people have increased their consumption of plant proteins over the past year, mainly out of a desire to diversify their diet (91%) as well as out of concern to reduce their impact on the environment by consuming fewer animals (74%). However, animal and vegetable proteins have a notable difference! The specificity of animal proteins is that they are composed of the 9 amino acids that the body needs, these are “complete” proteins, while plant proteins, for the most part, need to be combined together to be able to provide these 9 amino acids essential for the proper functioning of the body. These amino acids are therefore present in:
red and white meat and meat products (cold meats), fish and seafood, eggs, milk and all dairy products
Finally, it should be noted that proteins are the only source of nitrogen (N) for humans; nitrogen being essential to human life.
How much protein do you need per day?
To cover daily nitrogen losses, daily intakes of good quality proteins (i.e. easily absorbable and well balanced in amino acids) must be, for healthy adults:
of the order of 0.8 grams per kilogram per day
less than 9 to 12% of the total energy ration of the day.
The calculation must therefore be made on a case-by-case basis, depending on its weight. But, if we refer to the current average weights of women (67.3 kg) and men (81.2 kg), it would be necessary on average:
54 g of protein per day for women 65 g of protein per day for men.
In addition to weight, the daily need for protein is linked to physical activity (which can increase needs) as well as to certain stages of life: children, pregnant women, breastfeeding women, the elderly have need more protein.
Animal protein deficiencies: what are the risks? Animal proteins being sources of essential amino acids, a deficiency in animal proteins can have a serious impact on health and be the cause of growth disorders as well as malnutrition…
Excess animal protein: what are the risks? Overconsumption of proteins (too much meat for example) causes the production of urea that the kidney is unable to eliminate, causing an accumulation of waste in the blood and making the body tired. But can also promote a deficiency of calcium (evacuated in urea), the appearance of kidney stones, the development of osteoporosis, the development of colon cancer… We must also be aware that, like animal proteins are often present in foods which also provide lipids, overconsumption is generally linked to overconsumption of fats… which can have repercussions on weight and figure.
How much protein in common foods?
When we talk regarding nutrition, the protein intake of various foods is interesting. Among the most frequently consumed food sources of animal proteins, you should know that:
In 100 g of chicken there are approximately 21 g of protein In 100 g of minced steak there are approximately 19 g of protein In 100 g of smoked salmon there are approximately 23 g of protein In 100 g of cod there are approximately 18 g of protein In 100 g of eggs (2 eggs) there are approximately 13 g of protein In 1 Greek yogurt, there are approximately 18 g of protein In 100 g of semi-skimmed milk (UHT), there is regarding 3.38 g of protein
What are the best sources of animal protein?
The list of foods richest in animal protein :
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