Proteins Flashcards
What is protein needed for ?
Growth, repair and maintenance
Where do we get proteins from ?
Meat, fish, dairy products, nuts, seeds and beans
What are proteins made up of ?
Amino acids
What amino acids do our bodies make and why do we have to eat proteins to get other amino acids ?
Our bodies can make amino acids (these are called non-essential amino acids) but now others - we have to eat amino acids our bodies can’t make ( these essential amino acids)
Why do we need protein for growth ?
From childhood to adulthood.
Growth of nails, hair and muscle mass
Why do we need protein for repair ?
Repairing muscles , tissues and organs after illness or injury
Why do we need proteins for maintenance?
To make enzymes for digestion and antibodies to stop us getting ill
What is a high biological value (HBV) proteins ?
- HBV proteins contain all of the essential amino acids we need.
What food are examples of HBV proteins ?
Mainly found in animal sources , e.g. meat, fish, poultry, eggs, cheese and milk
soya beans and quinoa are plant based HBV protein food
What are low biological value (LBV) proteins ?
LBV proteins are missing one or more of the essential amino acids we need.
What food are examples of LBV proteins?
They’re only found in plant sources - peas, lentils, nuts, seeds and most beans, and in smaller amounts of vegetables like spinach and broccoli
What do we have to do if we don’t get enough HBV proteins ?
We have to combine different LBV proteins to get all the essential amino acids in our diet - this is called protein complementation
What is an example of protein complementation?
Hummus and pitta are LBV protein food ( they’re missing some essential amino acids), but when we combine the two, the meal as a whole provides all the essential amino acids we need.
How much protein should an average man consume ?
55g
How much protein should an average women consume ?
45g
Why do growing children need more
protein ?
Growing children need a greater amount of protein relative to their size and body mass
Why do physically active people need more protein ?
Physically active people need more protein for muscle growth and repair
How much more protein does a pregnant women need and why ?
Pregnant women require 6g more protein than normal to help the baby grow. Breastfeeding women require even more.
What happens if you consume too much protein ?
- The liver and kidneys help process proteins. Too much protein in the diet puts a lot of pressure and strain on these organs, which can be dangerous
What happens if you consume too little protein ?
- Growth is slowed down , especially in growing children
- Slowed growth in hair, nails and skins meaning they can get in bad condition
- Makes it difficult to digest food properly , so some nutrients aren’t taken in by the body
- OEDEMA - a build up of fluid in the body that causes swelling.
- In severe cases , KWASHIORKOR can develop. A symptom of oedema around the stomach, causing a swollen abdomen in severely malnourished children
What are the alternative proteins ?
- soya
- Mycoprotein
- TVP
- Tofu
