Proteins
are a necessary nutrient for the best functioning of the human body and are key to
delaying
aging
, among other functions.
But
what foods contain protein and when to consume it?
"Proteins do most of the work in cells and are necessary for the structure, function, and regulation of tissues and organs," they explain in
MedlinePlus
, the US National Library of Medicine.
In turn, they specify that they are made up of hundreds or thousands of smaller units called
amino acids
, which are linked together in long chains.
Thus, "the sequence determines the unique three-dimensional structure of each protein and its specific function."
Thus, its absence can be
synonymous with weakness
,
it reduces the person's youth and quality of life,
accelerates aging and promotes weight gain because muscle is the most metabolically active tissue, highlights the
Saber Vivir site
.
Hence the importance of having a good diet and incorporating
protein into the diet.
What is the name of the aging protein?
Scientists from the
Biomedical Research Institute (IRB)
of Barcelona and the
National Center for Genomic Analysis (CNAG
) discovered that the
IL-17 protein plays a determining role in the skin aging process
.
The researchers recalled that skin aging is characterized by a series of structural and functional changes that gradually contribute to the deterioration and fragility associated with age.
Some foods rich in vegetable proteins.
"Our results show that IL-17 intervenes in various functions related to aging and that blocking this protein slows down the appearance of several deficiencies associated with aging skin," highlights Salvador Aznar Benitah, head of the Stem Cells and Cancer laboratory at the IRB. .
While he highlights that this "opens up new possibilities to treat some of the symptoms or facilitate skin recovery after surgery, for example."
In any case, it is known that there are proteins that do play a role in improving anti-aging.
And we can find many of them in food.
It is worth noting that
it is always important to consult a doctor or nutritionist
so that he or she can provide the best diagnosis and analyze the case of each patient.
What is the best protein for the elderly?
A recent
study from Tufts University in Boston
found that consuming protein could be the secret to healthy aging.
The work, which was published in
The American Journal of Clinical Nutrition
, analyzed information from
more than 48,000 health professionals between 1986 and 2016.
Women who ate more protein had better health as they aged.
One study looked at women who consumed protein for aging.
Photo: iStock.
This was associated with
markedly lower rates of chronic diseases
related to aging, including heart disease, cancer, diabetes, and cognitive decline.
However, there is a key piece of information not to miss:
what type of protein is consumed is also decisive
.
Thus, those who consumed more plant-based proteins were
46% more likely to be healthy
in their later years.
“Protein intake,
especially plant proteins
, in middle age, was significantly associated with higher odds of healthy aging,” stated those who carried out the research.
On the other hand, women who consumed more
animal protein
, such as beef, dairy and eggs, were
6% less likely to maintain their health.
Vale clarifies, they are healthier than women who ate less protein in general.
Why it is important to consume vegetable protein
Vegetable proteins vs.
proteins of animal origin.
The importance of including vegetable protein in your daily diet implies numerous health benefits, such as receiving a good supply of nutrients such as
vitamins, minerals, fiber and antioxidants.
According to the
Spanish Society of Dietetics and Food Sciences (SEDCA)
, it is recommended that at least
50% of the total daily protein comes from plant sources.
Among the benefits they offer are the following:
They improve digestion
thanks to their content of soluble and non-soluble fibers and are digested more slowly, therefore, improving metabolism.
They help cardiovascular health
because they contain little saturated fatty acids and provide important nutrients, such as vitamins and minerals, phytochemicals and antioxidants.
What foods contain the most vegetable protein and how to consume them
If it is time to point out the outstanding foods that provide vegetable proteins, the list is extensive.
And the
Body Mind
site gives some examples:
Legumes.
They are a great source of protein, complex carbohydrates and fiber.
Whether lentils, chickpeas, peas, beans.
A 200 g serving once cooked provides 10-15 g of protein.
Options for consumption:
Grains and legumes with vegetable protein.
Photo: Pixabay
Drink or smoothie with vegetables and spices such as turmeric or cumin.
Lentil salads with seasonal vegetables.
Vegan lentil burgers with vegetables.
Lentil hummus.
Seeds and nuts.
Pumpkin seeds, sunflower seeds, sesame seeds, walnuts, cashews, almonds.
All of these foods are rich in proteins and minerals.
The fact is that 40 grams of seeds and/or nuts provide between 8-10 grams of protein.
Use them like this:• In salads.
Nuts, always good for a healthy diet.
In salads.
As a topping for your vegetable creams.
To prepare vegan cheeses.
To make seed butters such as tahini (sesame paste).
Quinoa.
It is a gluten-free pseudo-cereal (technically it is a seed), which provides complex carbohydrates as well as protein and fiber.
Nutritional information: 90 grams of boiled quinoa provide us with 8 g of protein.
How to prepare:
Quinoa salads with seasonal vegetables.
Quinoa with wok vegetables.
Use it as cereal with your vegetable milk.
Spirulina.
It is a blue-green microalgae and is one of the few vegan sources that is mostly (and dry) protein (60-70%).
Two tablespoons of spirulina have 8 grams of protein.
Mix as follows:
Spirulina, a superfood rich in plant protein.
Green juices and smoothies.
In energy balls.
In raw vegan desserts and muses.
Organic tempeh.
Of all the soy derivatives, this is the healthiest since it provides us with probiotics derived from the fermentation of the soy beans themselves.
100 grams of tempeh provide 19 g of protein.
How to incorporate it into your diet:
As if it were legumes.
As a topping in salads.
To sauté with vegetables in the wok.
Tofu:
Made from soy milk, it provides about 20 g of protein in a 200 g serving.
The one with less water offers a higher proportion of protein.
Tofu, made from soy milk.
Photo Shutterstock.
You can give it different flavors by marinating or spicing it as you like.
Ideal for providing extra protein in easy-to-chew diets due to its soft texture.