Nutrients: Protein Flashcards
Remembering Key Facts
What is a Macronutrient?
A type of food (e.g. fat, protein, carbohydrate) required in large amounts in the diet
What is Protein needed for?
Protein is needed for growth, repair and maintenance.
Protein can be used for energy but only if there is not enough from carbohydrates and fat.
Additional information
Proteins are primarily important for tissue growth and repair, but also necessary for digestion, metabolism, and the production of antibodies to fight infection. Protein is obviously key to maintaining a strong, healthy body.
STUDY TIP:-
You might find it helpful to remember RGM:-
Protein is (RGM) a Really Good Macronutrient
Protein is needed for (RGM) Repair, Growth and Maintenance
Name some protein rich food.
Meat, fish, dairy products, nuts, seeds and beans
Challenge level:
Complete or HBV proteins include: meat fish, milk, cheese, eggs, soya beans, quinoa, buckwheat, chia seed and spirulina.
Incomplete or LBV proteins include: nuts and seeds, legumes, grains and vegetables.
What are proteins made up of?
Proteins are very large molecules.
Protein molecules are made of amino acids.
Challenge level extra info: protein is a nitrogenous organic compound which has large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms)
What are amino acids?
Amino acids are the building blocks of proteins.
Challenge level:
There are at least 20 amino acids.
10 amino acids are essential for children
8 amino acids are essential for adults.
What is the difference between essential and non-essential amino acids?
Some amino acids are made within the body. These are known as non-essential amino acids (because they aren’t essential to our diet)
The other amino acids must be obtained from food. Therefore, these are known as essential amino acids.
What are HBV proteins?
AQA (your examination board) use the term HBV to describe High Biological Value Protein.
These are complete proteins that contain ALL of the essential amino acids we need.
HBV (or complete proteins) include meat, fish, poultry, eggs cheese, milk, soya beans and quinoa
What are LBV proteins?
AQA (your examination board) use the term LBV to describe Low Biological Value Protein.
These are incomplete proteins that do not contain all of the essential amino acids we need.
What is protein complementation?
Protein complementation is combining different LBV proteins to make a meal that contains all the essential amino acids.
An example of this would be combining the LBV protein food hummus with the LBV protein food pitta. TOGETHER these foods contain all the essential amino acids and become a HBV protein meal.
Do all people need the same amount of protein a day?
No, the amount of protein varies for each person.
However there are guidelines.
An average woman needs 45g of protein each day.
An average male needs 55g
Very physically active people need more protein for muscle growth and repair.
Growing children need more, relative to their size.
Pregnant and breastfeeding women need more protein too.
What are the dangers of eating too much protein?
Obesity - as excess protein will be stored as fat.
The liver and kidneys process the protein we eat. If you eat far too much protein you could put these organs under pressure.
What are the dangers of eating too little protein?
Too little protein can cause growth problems in infants and children.
Too little protein can cause problems with hair, skin and nails.
Too little protein can cause digestion problems meaning that nutrients aren’t properly absorbed.
The immune system needs protein - so a person would become more likely to become ill and be slower to heal.
A lack of protein can cause swelling around the feet; this is called oedema.
In extreme cases of malnutrition a disease called kwashiorkor can develop. This causes the swollen bellies, of children in famine or war-torn countries, that you may have seen in the news.
What does dietary excess and dietary deficiency mean?
Excess in when we have too much of something in our diet.
Deficiency is when we have too little of something in our diet.
How do Vegetarians and Vegans ensure they get enough protein in their diet?
Eggs, milk and cheese are popular HBV proteins for vegetarians.
Soya beans, sunflower seeds quinoa and spirulina are some of the naturally occurring HBV proteins for vegans.
There are also manufactured complete of HBV proteins.
TVP (textured vegetable protein),which is made by grinding soya beans, is an option for vegans and vegetarians, as is Tofu. Tofu is made by curdling soya milk.
Mycoprotein (made from fungus and egg white or potato-starch is used instead of egg white in the vegan version) is another option. This marketed as ‘Quorn’ and is popular.
Vegans and vegetarians can also use protein complementation to create complete HBV protein meals: for instance a chickpea and spinach curry.
What are nutrients?
Nutrients are natural chemicals food in food.
Our bodies need water and nutrients
There are two categories of nutrients: macronutrients and micronutrients.
