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Vegetable or animal protein; Which is better for health?

Protein is one of the most important components of the diet, found throughout the body, from muscles and organs to bones, skin and hair. Providing the protein your body needs is essential for staying healthy. This macronutrient is involved in many vital processes of the body such as immune system function, construction, repair and maintenance of body structures, growth and.. Protein makes enzymes that are responsible for many of the body's reactions and produces hemoglobin, Which carries oxygen to the bloodstream and delivers it to various tissues in the body.

You can get protein from a variety of food sources, including plants. And get animals. Some people claim that there is no difference between different sources of protein, whether animal or plant. But others believe that some of them are superior to others.

Understanding the difference between plant and animal proteins is important for anyone who wants to make sure their diet is healthy. That's why we decided to compare animal and plant proteins and their effect on health in this article from BingMag. If you've been wondering Which Vegetable or animal protein is best for you, we recommend that you read this to the end.

The type of amino acids can vary

BingMag.com <b>Vegetable</b> or <b>animal</b> <b>protein;</b> <b>Which</b> is <b>better</b> for health?

Proteins are made up of small units called amino acids. When the body digests proteins in food, they are broken down into their constituents, the amino acids. There are more than 20 amino acids, some of Which the body can make itself. But you should get the 9 amino acids that your body is unable to make and are known as "essential amino acids" through your diet.

The type of amino acids found in different protein sources can be very different. Be. animal proteins are generally called "complete proteins" because they contain nine essential amino acids. Although some plant proteins, such as green peas and soy, are considered complete sources of protein, other plant foods are considered "deficient in protein"; This means that plant foods such as beans, peanuts and wheat are high in protein, but do not contain one or more essential amino acids.

You need to combine lean protein sources to meet your body's needs. For example, you can eat peanut butter with whole wheat bread. Although the amino acid lysine in wheat used to make bread is very small, it is found in large amounts in peanuts. As a result, the combination of these two nutrients can provide you with a complete source of protein. People on a vegetarian or vegan diet should eat a variety of plant-based foods to make sure they are getting all the essential amino acids.

Protein-rich foods Unfortunately for millions of people around the world , Especially young children, for various reasons can not get enough protein. The effects of malnutrition and protein deficiency range from stunted growth and loss of muscle mass to weakened immune systems and death. For this reason, it is very important to get the protein your body needs. Protein is found in a wide variety of animal and plant foods.

animal protein sources

BingMag.com <b>Vegetable</b> or <b>animal</b> <b>protein;</b> <b>Which</b> is <b>better</b> for health?

  • Dairy products like milk, yogurt and cheese
  • Keep in mind that some animal proteins are less nutritious than others. For example, processed animal products such as hot dogs and chicken nuggets are high in unhealthy fats and sodium (salt) and are not ideal for maintaining good health. The best sources of animal protein are whole eggs, salmon, chicken and turkey.

    Sources of plant protein

    Protein is found in many plant foods, including: p>

    • Beans and other legumes
    • Edible nuts
    • Soybeans and their products such as tofu and tempeh
    • Quinoa
    • Wheat
    • Rice
    • Chia Seed
    • Hemp Seed
    • Spirulina
    • Some fruits like avocado

    Quinoa, spirulina, soybeans, chia seeds and hemp contain 9 essential amino acids and are therefore classified as complete protein sources. Other plant foods, such as legumes, nuts, and wheat, do not have one or more essential amino acids, but they are very small.

    However, plant foods contain varying amounts of different amino acids, and For this reason, with a little effort, you can get all the amino acids your body needs through a purely plant-based diet. Follow a varied diet and combine different plant proteins, such as The peanut butter sandwich mentioned earlier ensures that it receives all the essential amino acids. Other ingredients include hummus and pita bread, rice and beans, and pasta salads containing red beans.

    Comparison of nutritional value of animal and Vegetable protein

    animal protein sources can provide other nutrients needed by the body, including vitamin B12 and a type of iron called heme iron. ) Also provide. Heme iron is more easily absorbed than the iron in plant foods known as "non-heme iron".

    Some nutrients, such as vitamin B12, are not present in plant foods. Instead, fiber plants contain phytonutrients (plant nutrients) and antioxidants that animal proteins lack. Research shows that increasing fiber intake helps maintain a healthy gastrointestinal tract and reduces the risk of constipation. It has oxidants and therefore its consumption can improve the general health of the body. The most important benefits of plant-based diets are:

    Reducing the risk of heart disease

    Comparing plant-based diets with animal-rich diets shows that consuming plant-based foods is associated with a significant reduction in blood pressure. . In addition, people on a vegetarian diet have lower body weight and lower blood cholesterol levels and a lower risk of stroke and death from heart disease than those on a meat diet.

    They found that people who followed a vegetarian or vegan diet were 30 percent less likely to die from ischemic heart disease than those who ate meat.

    However, not all diets Plant foods do not have the same effect on health, and not all plant foods are necessarily good for heart health. The results of a study show that eating nutritious plant foods such as whole grains, vegetables, nuts and seeds reduces the risk of heart disease, but following a diet rich in fried vegetables and refined grains is associated with an increased risk./p>

    Prevention of stroke

    BingMag.com <b>Vegetable</b> or <b>animal</b> <b>protein;</b> <b>Which</b> is <b>better</b> for health?

    A healthy plant-based diet can increase the risk of stroke by up to 10 Reduce the percentage. A healthy diet includes plenty of leafy vegetables, whole grains and beans, and a small amount of sugar and refined grains.

    Protects the body against cancer

    Follow a diet rich in foods Herbal reduces the risk of cancer. Phytochemicals are substances found in plants that can help prevent cancer. On the other hand, plant foods play a role in weight control and maintaining intestinal health due to their fiber content. Obesity increases the risk of many diseases, including cancer.

    Prevention of type 2 diabetes

    Plant diets are effective in controlling blood sugar and can treat type 2 diabetes 2 and help prevent it. According to research, diets rich in nutritious plant foods such as whole grains, fruits, vegetables, nuts, legumes and Vegetable oils are associated with a significant reduction in the risk of type 2 diabetes.

    It is important to note that the above benefits Eliminate animal protein sources from your daily diet, but are likely to result in increased intake of nutritious plant-based foods. Plant-based dietary concerns Vegetarian, you should eat a variety of healthy plant foods. A plant-based diet that is high in processed foods and added sugars not only does not meet the nutritional needs of the body, but also endangers health.

    Some nutrients are not present in plant foods. Or their amount is very small. If you want to follow a plant-based diet, you need to make sure you get enough zinc, vitamin B12, protein, calcium and vitamin D. To achieve this goal, it is recommended to observe the following points:

    • Eat a variety of plant foods rich in protein.
    • Choose plant-rich fortifications with calcium and vitamin D.
    • Eat nutrient-fortified cereals, whole grains and beans to get the zinc and iron your body needs.
    • Try a nutritional yeast that is an excellent source of vitamin B12.
    • To get the calcium your body needs, eat plenty of dark leafy vegetables and take supplements if needed.

    Benefits of animal protein

    animal foods can also have a positive effect on health. For example, including animal protein in the diet is associated with increased muscle mass and reduced muscle loss in the elderly, or regular consumption of fish reduces the risk of heart disease and cognitive decline.

    Some harms Of animal proteins

    BingMag.com <b>Vegetable</b> or <b>animal</b> <b>protein;</b> <b>Which</b> is <b>better</b> for health?

    Although red meat is a complete protein, in several studies It has been shown to be associated with an increased risk of heart disease and stroke. Of course, research in this area is contradictory, and some researchers believe that these adverse effects may not be related to all types of red meat and only result from the consumption of processed red meat. For example, one study found that balanced consumption of red meat did not increase the risk of heart disease. Increased risk of heart disease was associated. Consumption of lean fish or meat such as turkey and chicken does not seem to increase the risk of heart disease.

    Comparison of the role of animal and plant proteins in building muscle

    Looking to increase muscle mass and reduce the time required for recovery after exercise, they often pay close attention to their protein intake. Because protein helps repair and build muscle after a strenuous workout.

    Many athletes turn to whey protein, Which is found in dairy products and sports supplements, to build muscle. His protein is more easily broken down and absorbed by the body than other protein-rich foods such as meat and eggs, and is therefore superior to them.

    Research on plant proteins suggests that the isolated benefits of protein may be Rice is similar to his protein. Many people recommend consuming a combination of plant proteins after a workout to provide the body with the wide range of amino acids it needs. When choosing a plant or animal, there are many things to keep in mind. Both animal and plant proteins have their own advantages and disadvantages. So instead of focusing on one of them, it is better to follow a varied diet rich in nutritious plant proteins and lean animal proteins. This will make sure you get enough amino acids and other essential nutrients. If you have questions about protein intake and sources, consult a nutritionist.

    This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

    Sources: healthline, medicalnewstoday, webmd

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