PROTEINS

Proteins are the building blocks of the body. The body uses protein to build up muscle, blood, skin, bone, the heart and the brain.

The body can adapt to a lack of protein in the short term, but conditions like starvation, cancer, diabetes, etc. can cause substantial protein losses. In these circumstances, the body starts to lose muscle to generate enough energy.

Falling hair, brittle nails and rough skin, as well as poor muscle tone and anaemia are a common consequence of protein shortage.

Prolonged deficiencies can lead to glandular malfunction, poor sexual drive, susceptibility to infections, fatigue, depression and slow healing of wounds, face wrinkles, premature aging, iron and calcium deficiency, anaemia, porous bones and tooth decay.

Proteins are broken down into amino acids, and small peptides by enzymes (proteases) in the gut. Small peptides and amino acids are taken via the bloodstream to the liver where they are used or transported to the body's cells.

Sources of Protein

Protein can be found in animal produce such as meat, fish,eggs, milk and milk products and plants such as cereals, soya products, nuts seeds and pulses.

It is important to eat a mixture of protein sources to ensure an adequate supply of all the essential amino acids. Some foods contain almost the ideal mixture of amino acids, e.g. eggs. whilst plant proteins are sometimes referred as "low quality proteins" because of their amino acid pattern.

Vegetarians and vegans

Plant proteins are sometimes referred as "low quality proteins" because of their amino acid pattern.

This does not mean that vegetarians or vegans go short on essential amino acids. Combining plant proteins, such as a grain with a pulse, or soya (a high quality plant protein) leads also to a high quality protein which is just as good. It is important that you know how to balance your diet properly, especially if you ar a vegan who consumes only vegetable sources of protein.

Pregnant / breastfeeding women and Children

Children and pregnant/breast-feeding women need extra protein. If you are bringing your child as a vegetarian, it is important that your child's energy needs are met. It is advisable that you discuss your diet with a Qualified Practitioner.

Protein requirements

The figures in the table below are the estimated average requirements (EARs)

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