Protein & All Its Possibilities

Protein & All Its Possibilities

Protein is a building block of life. It is needed for growth in children and repair in adults. It is a vital component for red blood cells, bones, hormones, skin, nails and a strong immune system.

Protein itself is made up of its own building blocks, called amino acids. Different amino acids are found in different foods. Some are non-essential (e.g. they can be made in the body) and some are essential (e.g. we need to get them from food). Leucine, isoleucine, valine, methionine, threonine, lysine, phenylalanine are all essential amino acids and should be eaten on a regular basis for good, strong health.

Essential amino acids and their food sources:

Leucine- tofu (and other soya products), lentils, beef, fish, almonds, chickpeas, sesame seeds, hummus, flax seeds, walnuts,

Isoleucine almonds (and other nuts), cashews, fish, eggs, lentils, chicken.

Valine egg, seaweed, soya products, game meat, watercress, fish, pumpkin seeds

Methionine cottage cheese, sesame seeds, fish, lentils, red meat

Threonine watercress, spriulina, game meat, soya products, eggs,

Lysine mushrooms, legumes, tofu and soya products, yogurt, eggs, spirulina, red meat and sardines

Phenylalanine tofu and soy products, lentils, almonds, chickpeas, flaxseeds, beef, eggs, hummus

 

Are You Getting Enough?

Protein Deficiency looks a bit like this: fatigue, low sex drive, anaemia, rough skin, brittle nails, hair loss, depleted immunity, lack of energy, often getting stitches during sport and the list goes on.

 

The average:

  • man needs about 60g of  protein each day
  • woman needs about 55g a day
  • child aged 4 to 6 needs about about 20g a day
  • child aged 7 to 10 needs about 28g a day

How to?

Eating one or more good source(s) of protein with every meal and snack should ensure good protein levels. This will also help even out blood sugar levels and prevent sugar highs and crashes.

 

Ways to give low protein meals a protein boost:

Add chopped walnuts at the end of cooking a tomato sauce.

Add hemp seeds, ground flax seeds, sunflower or pumpkin seeds to grains just before serving.

Spread toast with nut & seed butters or hummus instead of butter.

Add hummus or tinned fish to salads or salad sandwiches.

Drink miso soup instead of tea or coffee.

Add ground flax to morning porridge or break your night time fast with hemp porridge.

Add nuts and seeds to fruit salads.

Add protein powder or almond butter to smoothies.

Add a tablespoon of pumpkin seed butter to salad dressings.

Swap normal crackers with flax crackers.

Add seaweeds to salads, rice dishes and stirfries.

Add miso at the end of stirfrying and make sure that all stirfries contain a balance of vegetables with either chicken, fish, red meat or tofu.

Love quinoa and eat it all the time.

Sprout chickpeas, lentils, aduki beans, sunflower seeds and seeds such as fenugreek, alfalfa and broccoli. Eat them with everything.

Replace sweets, crisps and cracker with protein rich snack bars

Snowsfields favourite: Mediterranean flax cracker with mixed seed butter topped with alfalfa!

 

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