What are the building blocks of proteins and carbohydrates?

Proteins are one of the macronutrients that are needed in adequate amounts for proper body growth and development. They make up the major structure of all living cells. These are large, complex molecules composed of amino acids joined together to make long chains just like beads used for making a necklace. There are 20 different types of amino acids that can be combined to make a protein. Out of these amino acids, some can be made by the body while some cannot be made and are therefore called as essential amino acids. These essential amino acids should be taken in through our diets.

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The word protein is all around us nowadays and much more when we talk about a sportsperson or an athlete. Also, mothers usually talk about providing a good amount of protein to their infants’ babies for their growth. Men, young and old talk about proteins for their health. So Basically protein is required in all stages of life irrespective of gender. But one shouldn’t limit their knowledge of protein sources just with protein powder supplements. Milk, meat, eggs, and fish are some good animal food sources of protein while soya, paneer cheese, and pulses are good vegetarian sources.

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Image via iStock.com

Different food proteins contain different amounts of essential amino acids and these decide the quality of the proteins. If the protein contains a proper proportion of all essential amino acids, then it is a high-quality protein or complete protein. Most animal proteins are complete proteins.

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Vegetarian proteins have one or more essential amino acids in inadequate amounts so their quality is lower than that desired. Their quality is further lowered due to the presence of tannins and other substances which interfere with the digestion of proteins so their amino acids are not fully available to make the proteins needed by the body. Fortunately, some vegetarian foods are complementary in their protein quality. Grains are deficient in lysine while pulses are deficient in tryptophan and/or methionine. Therefore, when grains like rice or wheat are consumed together with pulses in a diet, their combined protein quality is elevated. That is why eating dal with cooked rice or roti provides better protein mix than consuming either of them alone. However, they still do not measure up to animal proteins. Soya protein is the only exception of the complete protein of vegetable origin.

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Functions of proteins:

Dietary proteins turn into amino acids after digestion and these are made into body proteins. Body tissues, muscles, enzymes, hormones etc. are all proteins.

• Proteins are the chief constituents of muscles, organs and endocrine glands. They are present in every living cell of our body and are required for growth and maintenance of each cell.
• Immune proteins also known as antibodies are necessary for carrying out immunity reactions building resistance to diseases.
• All enzymes are protein in nature and are required for all the enzymatic reactions.
• Proteins help in transporting oxygen and fat in the blood and other body fluids.

Thus, our growth, maintenance, and health all depend on protein and so it has a special place in our diet.

It is therefore recommended to take 1 g of protein per kg of body weight for adults and some more for pregnant women, infants and growing children.

Consume protein and let it nourish your body enhancing its functions and making it stronger.

Co-Author: Ms. Swechha Soni, Nutritionist, PFNDAI

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Nutrients are needed to fuel the body

By Betsy Hornick

Chicago Tribune

All foods are composed of three basic nutrients that nourish the body: carbohydrates, fats and proteins. These are the energy-yielding nutrients, meaning that they supply calories. Other nutrients, such as vitamins and minerals, do not. (Alcohol supplies calories, but it hardly nourishes.) The body needs carbs, fats and proteins to function properly, but in different amounts. A typical diet should consist of about 55 percent carbohydrates, 15 percent protein and no more than 30 percent fats.

Here's a rundown of the roles of each of these nutrients:

Carbohydrates are your body's main source of energy. The two categories of carbohydrates are simple and complex.

Sugars are simple carbohydrates because they're made of one or two sugar units. Sugars may be added or a natural part of some foods, such as fruit and milk. Foods with natural sugars also carry other important nutrients.

Starches are complex carbohydrates because they're made up of many sugar units. Foods rich in complex carbohydrates, including grain products, some vegetables, and dry beans, peas and lentils, are also good sources of B vitamins and fiber.

Fats provide a concentrated source of energy for your body and allow it to circulate, store and absorb fat-soluble vitamins A, D, E and K. Fats also supply essential fatty acids that your body can't make. In foods, fats add flavor, texture and aroma. In your body, fats provide a layer of insulation just beneath the skin and surround vital organs for protection and support. Besides watching your total fat intake, you also should pay attention to the types of fat you eat and emphasize monosaturated fats, such as olive or canola oil.

Proteins help your body grow, repair itself and fight disease. Every part of your body is made up of proteins, including your bones, organs, muscles, tendons, hair, teeth, nails and skin. Proteins also make up enzymes, antibodies, hormones and hemoglobin. When necessary, your body also can use proteins for energy. Amino acids are the building blocks of proteins. Your body makes the proteins it needs using amino acids from food; your body also manufactures some amino acids. The ones your body can't make, called essential amino acids, must come from your diet. Meat, poultry, fish, eggs and dairy products supply proteins with all the essential amino acids. Plant sources include dry beans and peas, nuts and grain products, but these lack one or more essential amino acids. But as long as you eat a variety of plant foods, you can obtain all the essential amino acids you need.