Edited by Veronica Pacella, Nutritionist

Proteins are macromolecules that make up the human body and are formed by long chains of different amino acids that give rise to different combinations and sequences and, consequently, to different properties.

Vegetable proteins are contained in foods of vegetable origin: cereals, legumes, seeds, algae, fruit and vegetables. Let's find out better.

>

>

>

What are vegetable proteins for?

In the human body, during a day, proteins are broken down into amino acids and recomposed to form new ones: this replacement allows them to grow, heal and create defenses.

Proteins play very important roles, including enzymatic catalysis, muscle contraction (actin and myosin), regulation of gene expression, management of the hormonal message (insulin), protection against harmful agents (immunoglobulins, interferon, fibrin ), regulation and transport (hemoglobin for the transport of oxygen, lipoproteins for the transport of lipids, transferrin for the transport of iron).

Proteins among the natural remedies for immune system disorders: discover others

Since the body suffers loss of amino acids and is able to produce only those it needs, it is necessary to take an adequate amount of protein to be sure that they contain the "essential" amino acids, that is those that we are not able to produce.

In this regard, the value of proteins has been defined by the type of amino acids contained in them: those "with a high biological value" are the proteins that contain all 9 essential amino acids and derive from foods of animal origin (eggs, milk, cheese, Meat fish).

The proteins that lack even just one amino acid are called "low biological value". This second type is mainly found in foods of plant origin including cereals, legumes, fruit and vegetables. For example, in the cereals the tryptophan and lysine amino acids are missing, while in the legumes the amino acid methionine is missing.

Combining cereals and legumes is a good way to complete the picture of all essential amino acids.

The recommended daily protein dose (RDA) is calculated based on your body weight, which should be multiplied by 0.8: the result obtained is the grams of protein to be taken per day. (eg woman of 55kg x 0.8 = 44g of protein per day).

A protein deficiency mainly affects developing countries, and affects children due to food shortages and poor protein intake. The main forms of deficiency are marasma and kwashiorkor.

In general, however, an excess of proteins is recorded, whose high consumption predisposes to: heart diseases, many forms of cancer, hypertension, osteoporosis and diseases and kidney stones.

Where plant proteins are found

Vegetable proteins are found in foods of vegetable origin: cereals, seitan, legumes (beans, chickpeas, lentils, broad beans, peas ), soy and derivatives (tofu, tempeh, miso, tamari shoyu), wheat muscle, nuts (nuts, hazelnuts, almonds, pine nuts), seeds (sesame seeds, hemp seeds, chia seeds ), algae (spirulina) and in small quantities also fruit and vegetables.

Contraindications

An excess of protein, in addition to not being absorbed by the body, leads to an overload of kidney and liver work, the organs responsible for eliminating waste.