Protein is required for the body for the healthy functioning and balance between all our systems. This includes:
- maintenance and repair of muscle and connective tissue;
- maintenance and repair of the skin and membrane linings in the digestive, respiratory systems;
- healthy production of red blood cells required to carry oxygen;
- healthy production of white blood cells that are crucial to our immune response (removing bacteria, viruses and other pathogens);
- healthy production of hormones and neurotransmitters – the balance of which support many functions and processes including mood regulation, appetite, the sleep-wake cycle, the body’s stress response, the reproductive cycle, the pain response and more.
Just from such a brief snap-shot of some of the ways in which the body uses proteins, it becomes very clear just how important it is to maintain a healthy protein intake.
There are many plant and animal sources of protein – each of which will have a different combination of amino acids – which are the basic building blocks of proteins. It is particularly important to ensure a dietary intake of the essential amino acids – which are the nine amino acids which the body is unable to produce itself. A complete protein source is one which includes all the nine essential amino acids. All animal proteins are complete protein sources (see list below).
Animal protein sources:
- meat;
- free range eggs;
- seafood;
- animal milks;
- animal cheeses;
- yogurt;
- whey powder.
Plant based complete protein sources:
- beans/legumes combined with brown rice
- soy beans and soy bean products (eg. tofu, tempeh)
- amaranth, quinoa, buckwheat, hempseed, chia seed.
It is ideal to find a balance between the intake of animal and plant-based protein sources because reliance on animal based protein can create acidity and inflammation in the body due to the way in which animal proteins are metabolised.
Ensuring the intake from a variety of these sources each day will ensure a balanced protein intake. At meal times, it is ideal to ensure that there is some form of complete protein. However, you can also boost your intake by ensuring that there is protein as part of your snacks and treats. This can also help in sustaining your energy and regulating blood sugar levels by reducing the reliance on high carbohydrate foods as snacks:
Other plant based sources of protein:
- nuts;
- seeds;
- whole grains (eg. oats, wheat, rye, spelt).
On days when your protein intake is inadequate, it can be very beneficial to have a protein powder supplement. Ensure that it is a powder without the many additives that are common in “body-building” type supplements. Look for organic hemp or sprouted bean and rice combinations that have not been processed with hexane.
Enhancing protein absorption
Another important aspect of ensuring adequate protein intake is supporting the healthy absorption of proteins in the digestive system. When it is functioning optimally, the digestion of proteins begins in the stomach, where stomach acid starts the breakdown of the proteins. This process is continued in the small intestine, where enzymes that are released by the pancreas come into play in breaking down the proteins into their constituent amino acids. These amino acids are absorbed through the lining of the intestines into the bloodstream, where they are then transported to the liver for storage. The liver then uses these stores to build the protein molecules that are required by different systems in the body.
Just from this very short summary, it is possible to see how many aspects there are involved in healthy protein digestion. At times, some aspects of this process will become out of balance (eg. inflammation in the digestive system can allow improperly digested proteins to be absorbed or the acidity of the stomach’s digestive juices may be low). There are also issues in regards to protein utilisation that can arise if the liver is out of balance. When such imbalances exist, specific healing will be required to restore optimal functioning. However, even with a balanced digestive system, there are a number of things we can do on an ongoing basis to enhance protein absorption:
- always chew your food well. This is the first step in breaking down proteins (and other foods);
- relax while you are eating. This helps to support the healthy production of digestive juices;
- when preparing meats, opt for “low and slow” cooking methods such as using a slow cooker or slow roasting meats. This helps to break down the proteins to make them more digestible;
- when slow cooking meats, always add some form of food acid to the cooking water (eg. apple cider vinegar);
- when preparing beans or legumes always soak them overnight before cooking them (discard the soaking water);
- paw paw and pineapple both contain enzymes that can aid in the digestion of animal proteins. Consider including a slice of either of these as part of a big meat meal;
- always make sure that any tea or coffee intake is at least 20 minutes away from meals (preferably 1 hour);
- around meal times only consume fluids in small amounts/sips, as large amounts of fluid can dilute the digestive juices;
- always allow time for your meal to settle before getting on with your day – build into your day some sort of relaxing activity for at least fifteen minutes after meals. This will help to ensure that your body’s energies are not taken up elsewhere (in your mind or body) when those energies are required by your digestive system. For example, try sitting quietly in the yard; take a gentle walk around the block or sit and listen to some music that you find relaxing. However, if sitting, please ensure that your posture is upright and not slumped, as slumping will disrupt the digestive flow (also, please don’t opt for sitting in front of the television as it has a tendency to over-stimulate the mind). Working toward such relaxation after each meal is also an important way of using your body’s natural processes and rhythms to ensure you have a structured approach to getting time to yourself in each day.