Proteins are vital to life, forming the foundation for the body’s tissues and organs. They are made of long chains of amino acids, which are necessary for growth and upkeep. Protein is a key part of our diet, essential for building muscle, repairing tissues, and producing enzymes and hormones. The quality of a protein depends on its amino acid content and how easily the body can digest it.
Knowing about protein quality is particularly important for people with specific diets, such as vegetarians, vegans, and those with allergies. Amino acids are the building blocks of proteins and play important roles in body functions like tissue repair, nutrient absorption, and hormone production.
Out of the 20 amino acids that make up proteins, nine are classified as essential. These EAAs cannot be produced by the body and must be obtained from the diet. The remaining amino acids are non-essential because the body can make them. However, under certain conditions like stress or illness, some non-essential amino acids become “conditionally essential,” meaning they need to come from the diet.
Proteins are categorized by their amino acid content. “Complete proteins” contain all nine essential amino acids in adequate amounts and are usually found in animal products like meat, poultry, fish, eggs, and dairy. “Incomplete proteins” lack one or more of these amino acids and are common in plant-based foods.
Combining different incomplete protein sources can form a complete amino acid profile. This is known as protein complementation. Protein digestibility is the percentage of protein absorbed and used by the body from a food source.
Animal-based proteins like meat, dairy, eggs, and fish are generally more digestible than plant-based proteins. Proper cooking methods can improve digestibility. The Digestible Indispensable Amino Acid Score (DIAAS) is a method recommended by the Food and Agriculture Organization (FAO) to evaluate protein quality.
Understanding proteins and amino acids in our diet is essential for good health. Whether from animal or plant sources, proteins are a crucial part of a balanced diet. By combining different food types and preparing them properly, we can ensure a nutritious intake of proteins.
