When we talk about Brain Food, you often hear the term 'proteins' mentioned. What are proteins? Do you have a deficiency? And how do you get enough of them? kPNI therapist Laura Delrio explains it to you!
What are proteins?
The primary function of proteins is cell renewal. Proteins serve as the building blocks of our body. All cells in our body, including skin, muscles, bones, and blood, contain proteins. In our brain, proteins are also important for our nervous system. Amino acids form an important basis in proteins; they transport nutrients and optimize their storage. They also play a crucial role in digestion, impulse transmission, wound healing, and recovery. We distinguish between essential, semi-essential, and non-essential amino acids.
Since we cannot build up a store of proteins, it is crucial to consume enough daily.
We can distinguish between animal and plant-based proteins. Animal proteins are found in fish, meat, dairy (products), and eggs. Plant-based proteins are found in beans & legumes, nuts, and certain vegetables such as spinach, kale, and broccoli.
Functions of proteins
I briefly explained that proteins play a big role in cell renewal, but that's not all they do. Here are all the functions of proteins:
- Involved in muscle mass growth and muscle building recovery
- Involved in stronger muscles
- Supports bones
- Is good for the skeleton
How much protein should I consume daily?
Consuming enough protein is therefore very important for your health.
The amount we should consume daily can be easily calculated using the following formula: 0.8 to 1 gram x body weight in kg.
If you weigh 70 kg, you want to consume about 70 grams of protein per day, and that's quite a lot...
Athletes, people recovering, pregnant women, and growing children have a higher need for proteins, sometimes up to 2 grams x kg/body weight. It's really difficult to get that through food alone, so a protein powder is very helpful.
Below, I have listed some ratios for you:
- 1 egg 10 grams
- 1 herring 14 grams
- Tuna (per 100 grams) 23.7 grams
- Cod (per 100 grams) 25 grams
- Shrimp (per 100 grams) 20 grams
- Chicken or lean beef (per 100 grams) 22 grams
- Almonds (per 100 grams) 20 grams
- Pumpkin seeds (per 100 grams) 30.3 grams
- Brussels sprouts (per 100 grams) 3.8 grams
- Avocado (per 100 grams) 2.6 grams
- Broccoli (per 100 grams) 3.3 grams
If you suffer from flatulence after a protein-rich meal, it could be that your protein digestion is not in order. A gut examination can provide insight into this.
In short; make sure you get a healthy, varied diet and definitely include your protein intake!
