“Let food be thy medicine and medicine be thy food.” – Hippocrates
Does anyone remember high school “health” class? My summer school health class was taught by a football coach and all-around great guy, Dale Snelling. Many of my readers will recall Mr. Snelling’s easygoing way and great sense of humor. He was also a local realtor after retiring from the school system. Most of us NHS students who took the easy credit summer class were busy daydreaming about summer fun, the pool, parties, and time spent with friends … not so much the tenets of good nutrition and health!
All that being said, unless you were a young person who planned to go into a health care field of work, you probably did not focus on the health aspects of good/bad nutrition. As adults we have a passing knowledge of protein in that we know that it is important for good health and that meat and dairy products can be a good source of that protein. So, today’s column will focus more on the why and the how we need to know to get adequate protein in our bodies.
Let’s review the importance of good protein sources and how they help our bodies:
- Build. Protein is an important building block of bones, muscles, cartilage and skin. In fact, your hair and nails are comprised mostly of protein.
- Repair. Your body uses it to build and repair tissue.
- Oxygenate. Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs.
- Digest. About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food, and making new cells and body chemicals.
- Regulate. Protein plays an important role in hormone regulation, especially during the transformation and development of cells during puberty.
As noted above in this column, both meat and dairy products are known as good sources of protein. While that may the usual case, there are often issues associated with this type of protein consumption. The digestion of protein, particularly from meat products, can cause stress on the kidneys, and in the colon excess undigested protein can putrefy into toxic substances, some of which are absorbed into the bloodstream.1 Therefore, varying your protein sources is quite important.
Vegetarians and vegans must pay close attention to eating adequate protein. Some of those protein sources may include avocado, spinach, sweet potato, peanuts, soybeans, lentils, cashews, almonds, nut butters, non-dairy milk, and grains such as quinoa, oatmeal, and supplements. Protein bars, shakes, smoothies, etc. can be a good source occasionally but not as a regular source of your protein.
A general guideline for adequate protein intake is approximately 30 grams per day, although please note that I am not giving you, dear readers, a specific guideline for your personal consumption. This should be discussed with your professional health care provider.
Protein is an essential nutrient that plays a key role in how our bodies function. The key is to consume a diet focusing on proteins along with your complex carbohydrates and healthy fats. (Yes, there are healthy fats!)
Enjoy our local farmers’ markets and abundance of fresh vegetables and fruits along with your favorite protein sources – balance is the key!
1 New England Journal of Medicine
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.