By Caroline Lee
Protein is necessary for healthy bones, hormone formation, and muscle development and repair. In general, proper dietary amounts may help with: depression, lethargy, liver detoxification, sugar addictions and cravings, schizophrenia, fibromyalgia, wound healing, and immunity. Those people dealing with chronic liver or kidney disease should avoid high protein diets and in general, be more conservative with protein consumption.
Vegetarians are more prone to protein deficiency and need to get a complete range of amino acids from a variety of sources such as legumes, nuts, and grains. When a complete range of amino acids are eaten in a 24 hour period, the body will match up the different amino acids to form complete proteins. Although they are a complete protein, vegetable sources of amino acids are much lower than animal sources.
Certain grains such as quinoa and buckwheat have been promoted as a good source of vegetarian protein. Diabetics and those with insulin resistance must be aware that they are also rather high in carbohydrates. These people may not want to depend on grains for their main source of protein. Eggs are an excellent source of protein for those who choose not to eat meat.
According to the US Department of Agriculture, the minimum RDA (recommended daily amount) of protein should be calculated at .8 grams of protein for each kg of body weight (one kg = 2.2 pounds). This is the lowest recommendation for sedentary adults. Many people find that 1 gram of protein per kg of body weight serves them better. Endurance athletes may need 1.2 – 1.5 grams of protein per kg of body weight to promote muscle recovery from exercise or when rehabilitating from athletic injuries. On another note, those practicing resistance exercises may be just fine with the RDA mentioned above.
People with compromised immunity and auto immune diseases, such as HIV and celiac may need higher amounts, as may burn patients. Try 1.5 grams per kg of body weight as a goal.
With adequate amounts of protein, Vitamin D allows the absorption of calcium into the bones, lowering the risk of osteoporosis and hip fractures (American Journal of Clinical Nutrition, Vol 69, No1, 147-152, January 1999).
