Which Vegetable Protein and Animal Protein are Better?
Protein is a macro nutrient that is needed by the body. Protein functions to build cells and tissues, plays a role in the immune system, repairs damaged cells, and is found in various parts of the body such as skin, bones, muscles, hair and so on. In addition, protein is also responsible for the formation of enzymes and hormones that are used to maintain body functions.
How much protein do we need?
There are at least 10 thousand different types of protein and are needed by the body to maintain health. In accordance with age groupings, the Ministry of Health divides the daily protein needs into several age groups, namely:
- 0 – 6 months: 12 grams
- 7 – 11 months: 18 grams
- 1 – 3 years: 26 grams
- 4 – 6 years: 35 grams
- 7 – 9 years: 49 grams
- 10 – 12 years: 56 grams (men), 60 grams (women)
- 13-15 years: 72 grams (men), 69 grams (women)
- 16 – 80 years: 62 to 65 grams (men), 56 to 59 grams (women)
About 20% of the human body is made up of protein. Because protein is not stored in the body, it requires adequate protein intake in accordance with the needs so as not to cause various diseases. Protein according to the source is divided into two, namely protein from animal sources and protein from vegetable sources. Which of the two is better? Is it true that animal protein is better? Or is it the other way around?
Animal protein is a better source of amino acids
Even though they are both proteins, the amino acid content and structure of animal protein and vegetable protein are different. When protein is consumed and enters the body, it is immediately broken down into amino acids, which are a simpler form of protein. The body can actually produce its own amino acids, but what is produced is non-essential amino acids, while essential amino acids are needed by the body from protein food sources.
The amino acids in animal protein are complete essential amino acids, and their structure is almost similar to the amino acids in the body. Therefore, animal protein sources are a good source of amino acids for the body.
Meanwhile, vegetable protein foods do not have complete essential amino acids like animal protein. Amino acids that are lacking in animal protein sources are the amino acids methionine, tryptophan, isoleucine, and lysine. So that the better absorption value of amino acids is animal protein.
Other vitamins and minerals present in animal protein
Food sources that contain protein do not only contain protein in them. Some foods that are sources of animal protein contain vitamins and minerals that plant protein does not have. Here are some types of vitamins and minerals that are quite abundant in animal protein foods but low in vegetable protein:
Vitamin B12, usually contained in fish, beef, chicken, and various dairy products. People who avoid or don’t eat animal protein are prone to vitamin B12 deficiency.
Vitamin D, although the greatest source of vitamin D is the sun, but this vitamin is also found in various food sources of animal protein such as fish oil, eggs, and milk.
DHA or docosahexaenoic acid is a type of omega 3 fatty acid contained in fish fat DHA is good for children’s brain development and is not found in plants.
Heme iron, is iron contained in an average source of animal protein, especially beef. Heme iron is more easily absorbed in the body compared to iron from plants.
Zinc or zinc is a mineral substance that plays an important role in the immune system, growth, and tissue repair. Zinc is found in beef, beef liver and mutton. Zinc is also contained in several types of dark green leafy vegetables, but its absorption is not as good as animal protein sources.
However, some animal protein sources can cause heart disease
Red meat, such as beef, is a good source of protein for the body. However, many studies have stated that eating red meat can increase the risk of coronary heart disease, stroke, and even young death.
Recent studies suggest that the problem is not red meat, more precisely red meat that has been processed or processed food products. Research involving 448,568 participants showed that processed meat has been shown to be associated with an increased risk of premature death.
Meanwhile, another study that was followed by 34 thousand women proved that consuming too much red meat has a higher chance of developing heart failure.
Even so, other protein sources such as skinless chicken meat can reduce the risk of developing various heart diseases by up to 27%. Therefore, it is better to choose fresh, lean sources of animal protein, such as lean or lean beef, fish, and skinless chicken.
The benefits of consuming animal and vegetable protein
Selection of a good animal protein will also have a good impact on health. As in research conducted by The Nurses’ Health Study, which states that eating low-fat chicken, fish, and milk is strongly associated with a reduced risk of heart disease.
TNot only that, a study involving 4 thousand men also found that people who regularly eat fish at least one serving a week have a 15% lower risk of developing various heart diseases.
Just like animal protein, vegetable protein also has many benefits and good health effects. As shown in several studies which show that people who often eat vegetables have lower cholesterol levels than people who rarely eat vegetables.
Not only that, various sources of vegetable protein such as soybeans, kidney beans, and various other legumes are also considered capable of reducing the risk of developing type 2 diabetes mellitus, maintaining body weight, and reducing the risk of heart disease.
So, which is better animal protein or vegetable protein?
Both types of protein are both good and necessary for the body. But what needs to be considered is that some animal protein sources have a high amount of fat, so this is what increases the chances of developing heart disease and other degenerative diseases. Choosing the right protein source and a balanced amount can make the body healthier and body functions can run normally.
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