Are you only focusing on meat, eggs and milk to supplement protein? You are also missing this "treasure" protein

Speaking of protein

Many people's first reaction is

Chicken breast, steak, boiled eggs

These animal foods

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But do you know?

Those seemingly insignificant things on the table

Soy products, nuts, whole grains

It is also an "invisible member" of protein supplement !

Only focus on big fish and meat to supplement protein

The body may miss out on many important nutrients~

If the human body is compared to a car, protein is the raw material for making engines, tires, steering wheels, etc.

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Your muscles, immune cells, digestive enzymes and even your hair and nails are all built from protein, the building block of life .

Protein plays a major role in human health in the following aspects:

1

Provide energy

As one of the three major nutrients, protein is an important raw material for building and repairing body cells, promoting body metabolism and providing energy for the human body .

Protein can be broken down into amino acids and used to provide energy (each gram of protein provides about 4 kcal).

2

Building and repairing organizations

Protein is the basic component of cells and tissues (such as muscles, skin, bones, hair, etc.).

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Protein helps repair damaged tissue, such as wound healing and muscle recovery.

3

Enzymes and metabolic functions

Many enzymes are proteins that catalyze chemical reactions in the body, supporting digestion, energy metabolism, and cellular function.

Protein is involved in the metabolic process, helping to break down food and convert it into energy.

4

Hormones and signaling

Some hormones (eg, insulin, growth hormone) are proteins that regulate physiological functions such as blood sugar levels, growth and development, and reproductive function.

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Proteins are also involved in signaling between cells, ensuring that the body's systems function in a coordinated manner.

5

Transporting and storing nutrients

Some proteins, such as hemoglobin, are responsible for transporting oxygen, nutrients, and metabolic waste products .

Certain proteins, such as ferritin, store minerals and other important substances .

6

Supports muscle function

Proteins in muscle, such as actin and myosin, are responsible for muscle contraction and movement.

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Protein is also key to muscle growth and repair, and is especially important for fitness and athletic people.

7

Maintain normal immune function

Antibodies are proteins that recognize and neutralize pathogens (such as bacteria and viruses), protecting the body from infection.

Protein is involved in the production and function of immune cells and maintains the body's normal immune ability.

How much protein do we need every day?

For healthy adults, China's dietary guidelines generally recommend that protein intake should account for a reasonable proportion of 10% to 15% of the total daily energy supply . For a person weighing 60kg and engaging in moderate physical activity, this is approximately 0.8 to 1 gram per kilogram of body weight.

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China's latest dietary reference intakes (DRIs) recommend that adult women consume 55 grams of protein per day and men 65 grams .

When it comes to protein supplementation, many people's first reaction is animal foods such as beef, mutton, chicken breast, and boiled eggs.

Animal food is indeed rich in protein, and its amino acid composition pattern is closest to human needs, making it a high-quality protein.

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However, we should not forget one kind of protein - plant protein .

The current recommendation is that healthy adults generally require 30% to 50% of their daily protein to come from high-quality foods , mainly meat, eggs, milk, and soy foods ;

Here we must remind everyone that soybeans are rich in protein, with a content of up to 35%~40%, and the amino acid composition is relatively reasonable, making them also high-quality protein .

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The other 50%~70% we need can come from other proteins , mainly including grains, beans and other foods .

Cereals contain about 8% protein . Although the protein content is not high and it is not high-quality protein, cereals are our staple food and we eat a lot of them, so they are still an important source of protein for our daily life .

Animal protein and plant protein are like the knight-errant partners in martial arts dramas, each with its own unique skills and complementary shortcomings.

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Proteins from animal sources such as meat, eggs and milk are high-quality proteins . Their amino acid composition pattern is closest to that of the human body and they have the highest absorption and utilization rate by the human body.

However, animal-based proteins also have weaknesses.

For example, meat , especially pork, beef and mutton, usually has higher saturated fat and cholesterol content . Animal offal and fat meat also contain more saturated fat, cholesterol and carbohydrates .

If you eat a lot of meat regularly, you will increase the risk of chronic diseases such as high blood lipids, high cholesterol and obesity .

But plant-based protein doesn’t have these problems.

Plant-derived proteins have no cholesterol and are much lower in saturated fat . In addition, plant-derived protein foods are rich in dietary fiber and contain other healthy plant ingredients, such as soy isoflavones and plant sterols.

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Therefore, plant protein also plays an important role in human health.

Although the amino acid composition of some plant proteins is not perfect, such as rice lacks lysine and soybeans have less methionine, the combination of the two can make up for the shortcomings. The amino acid utilization rate of the "rice + tofu" combination is 50% higher than eating rice alone .

Therefore, as long as the food is properly matched, plant protein can also provide great nutritional value to the human body .

Overall

Protein is not a black-and-white question

The smart way to eat is

Let animal protein and plant protein " team up "

This will allow our diet

More diverse

Healthier !

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

References

[1] 2013 edition of Dietary Reference Intakes for Chinese Residents.

[2] Yang Yuexin, Ge Keyou. Encyclopedia of Chinese Nutrition Science (2nd Edition). People's Medical Publishing House, 2019.

[3] Ardisson Korat AV, Shea MK, Jacques PF, Sebastiani P, Wang M, Eliassen AH, Willett WC, Sun Q. Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort. Am J Clin Nutr. 2024 Feb;119(2):271-282. doi: 10.1016/j.ajcnut.2023.11.010. Epub 2024 Jan 17. PMID: 38309825; PMCID: PMC10884611.

[4] Neuenschwander, M., Stadelmaier, J., Eble, J. et al. Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies. BMC Med 21, 404 (2023). https://doi.org/10.1186/s12916-023-03093-1

[5] Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Intern Med. 2016 Oct 1;176(10):1453-1463. doi: 10.1001/jamainternmed.2016.4182. Erratum in: JAMA Intern Med. 2016 Nov 1;176(11):1728. doi: 10.1001/jamainternmed.2016.6538. PMID: 27479196; PMCID: PMC5048552.

Content Production

Source: Health Times "Family members, don't just focus on meat, eggs and milk when it comes to protein! You may be eating too little of this "treasure" protein"

Editor: Yang Yali

Map: Eastern Zhou Dynasty