LET’S IMPROVE OUR PROTEIN GAME – 1

Hey everyone, I am trying to shift to a healthy nutritious diet for long-term benefits and weight management. Life is unpredictable, but we should always take care our ourselves and be prepared. One of the most important things I discovered was the lack of adequate protein in my diet. I am allergic to eggs, so it becomes tiny bit difficult for me to balance my daily protein intake. After watching numerous videos and lots of research I am starting to understand food and health better.

I am trying to compile a series on protein, their role and deficiency in Indian diet and how we can fix this? This is the first part in which I will try to give a short introduction to proteins. Everyone knows about proteins, its everywhere, but, we ignore them just like our sleep cycle. It’s mandatory that we start from the begining. So if you have not started yet, Let’s Protein Up Together!

Protein is a large, complex molecule made up of long chains of Amino acid. It plays a crucial role in the body, performing a variety of functions essential for life.

Structure of Proteins

• Amino Acids: Proteins are composed of 20 different amino acids. These amino acids are linked together by peptide bonds to form a protein (polypeptide chain).
• Levels of Structure: Primary, Secondary, tertiary, Quaternary.
• Types of protein:
  • Fibrous protein: Fibre like structure – Skin, Nails, Hair
  • Globular protein: Folded structure – Tripsine, Pepsine

Functions of Proteins

• Enzymatic: They act as enzymes to improve biochemical reactions.
• Structural: They give structural support in cells and tissues (e.g., collagen).
• Transport: They transport molecules across cell membranes and body (e.g., hemoglobin transports oxygen).
• Signaling: They signal pathways in cell (e.g., insulin regulates blood sugar levels).
• Immune Response: Antibodies are proteins that help the immune system fight bacteria, virus and protect the body.
• Movement: They help in muscle contraction and cellular movement.

Protein Synthesis (how protein is made in body?)

• Transcription: The process of copying a segment of DNA into RNA.
• Translation: The RNA sequence is used to assemble amino acids into a polypeptide chain at the ribosome.

Sr. No.

AMINO ACID

BENFITS IN THE HUMAN BODY

FOOD SOURCES

Essential Amino Acids (our body can’t make this, it needs help!)

1	Histidine	Tissue growth, repair, immune function	Meat, fish, eggs, dairy, soy products, nuts, seeds. Ex: Tuna, sesame seeds, soybeans, wheat germ, chicken breast.
2	Isoleucine	Muscle metabolism, immune function, hemoglobin production	Meat, fish, eggs, dairy, legumes, nuts, seeds. Ex: Egg whites, turkey breast, spirulina, cottage cheese, quinoa.
3	Leucine	Protein synthesis, muscle repair, blood sugar regulation	Meat, fish, dairy, eggs, soy products, legumes. Wx: Parmesan cheese, beef, chicken breast, soybeans, peanuts.
4	Lysine	Collagen formation, calcium absorption, enzyme production	Meat, fish, dairy, eggs, legumes, soy products. Ex: Greek yogurt, pork chops, lentils, pumpkin seeds, spirulina.
5	Methionine	Metabolism, detoxification, growth, antioxidant production	Meat, fish, dairy, eggs, nuts, seeds, whole grains. Ex: Brazil nuts, eggs, sesame seeds, turkey breast, seaweed.
6	Phenylalanine	Neurotransmitters, brain function	Meat, fish, eggs, dairy, soy products, nuts, seeds. Ex: Cottage cheese, pumpkin seeds, beef liver, soy protein, almonds.
7	Threonine	Protein formation, collagen, elastin, fat metabolism	Meat, fish, dairy, eggs, nuts, seeds, legumes. Ex: Cottage cheese, watercress, turkey, sesame seeds, soybeans.
8	Tryptophan	Precursor to serotonin, mood regulation, sleep	Poultry, fish, dairy, eggs, nuts, seeds, legumes. Ex: Turkey, chia seeds, pumpkin seeds, cottage cheese, tofu.
9	Valine	Muscle metabolism, tissue repair, energy production	Meat, fish, dairy, eggs, legumes, nuts, seeds. Ex: Soy protein isolate, cottage cheese, chicken breast, peanuts, mushrooms.

Non- Essential Amino Acids (yay! made and delivered)

10	Alanine	Glucose metabolism, energy production	Meat, fish, dairy, eggs, legumes, whole grains. Ex: Turkey breast, chicken liver, mushrooms, watermelon, broccoli.
11	Arginine	Immune function, wound healing, hormone secretion	Meat, fish, dairy, eggs, nuts, seeds, legumes. Ex: Pumpkin seeds, turkey breast, spirulina, peanuts, chickpeas.
12	Asparagine	Amino acid metabolism, nervous system function	Meat, dairy, eggs, asparagus, legumes, whole grains. Ex: Asparagus, potatoes, chicken breast, dairy products, eggs.
13	Aspartic Acid	Citric acid cycle, energy production	Meat, fish, dairy, eggs, legumes, nuts, seeds. Ex: Soy protein isolate, oats, asparagus, lentils, sunflower seeds.
14	Cysteine	Protein structure, detoxification, antioxidant activity	Meat, fish, dairy, eggs, whole grains, legumes. Ex: Eggs, pork loin, broccoli, Brussels sprouts, sunflower seeds.
15	Glutamic Acid	Excitatory neurotransmitter, protein synthesis	Meat, fish, dairy, eggs, soy products, legumes. Ex: Seaweed, soy sauce, mushrooms, Parmesan cheese, sunflower seeds.
16	Glutamine	Immune function, gut health, nitrogen transport	Meat, fish, dairy, eggs, legumes, nuts, seeds. Ex: Cabbage, spinach, parsley, fish, dairy products.
17	Glycine	Collagen synthesis, central nervous system function	Meat, fish, dairy, eggs, gelatin, legumes. Ex: Gelatin, pork skin, bone broth, spinach, fish.
18	Proline	Collagen formation, skin health, wound healing	Meat, dairy, eggs, gelatin, soy products, legumes. Ex: Gelatin, Parmesan cheese, eggs, soy protein isolate, turkey breast.
19	Serine	Metabolism, immune function, amino acid synthesis	Meat, dairy, eggs, soy products, legumes, whole grains. Ex: Soy protein isolate, eggs, walnuts, tofu, chickpeas.
20	Tyrosine	Neurotransmitters and hormones, brain function	Meat, fish, dairy, eggs, soy products, nuts, seeds. Ex: Cottage cheese, turkey, spirulina, sesame seeds, almonds.

As we can see above almost every Amino Acid is universally present in meat, fish, eggs and dairy. But which meat, which fish? Can we afford it daily? What about the associated Carbohydrates and Fats in all of the above? What should a good plate be? What are our traditional Indian sources of protein? Are they enough? Why have we culturally, been deficient in protein? How can we make ourselves stronger and in turn make our community/ nation stronger. Why is it so easy for people abroad to have so many options for protein but not us? Is it due to meat only? Then, is protein costly, the poor and impoverished cannot afford to eat protein? Are we strong or hollow health-wise as a nation? Stay tuned…