Next up in our trilogy of macronutrients we have protein
Proteins have a long list of functions in the body including the formation of muscle cells and fibres, formation of enzymes and structural responsibility such as the skin and the eyes. Protein is important for growth and development particularly in children and growing adolescents.
When you eat a source of protein, it is first digested in the stomach and then absorbed into the bloodstream through the small intestine, this happens in its constituent form of amino acids —there are 500 known amino acids but only 23 of them play at part in building proteins. These amino acids form in chains to make proteins, these proteins will then go on to play a particular function within the body.
Out of these 23 amino acids that are to do with protein, nine (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) of these must come through your diet. If we eat a variety of healthy foods with a balanced and complete diet, we should be able to ensure our essentials amino acids are met. Plant based diets often struggle with this, so ensure your meals are balanced with a good enough variety of beans, nuts, whole-grains and vegetables. There is 12 non-essential amino acids and these can also come from a variety of foods and still help to support tissue growth and repair and support your immune system.
Getting protein into the diet comes mainly from two different avenues;
Animal protein – Meats, poultry, fish, dairy (milk & cheese, yogurt) and eggs.
Plant protein – legumes (beans & lentils), leafy green plants, grains, nuts & seeds.
Finally, protein does make us fill fuller for longer, that is not just a myth to get us to eat more protein. It takes longer than any other macronutrient to break down in stomach and therefore means we do not tend to feel as hungry quite so quickly. So next time you feel peckish in that mid-afternoon slump think about grabbing some protein before that biscuit!