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      • Natural Health Guide
      • Natural Health Guide Home
        • Herbs & Superfood Reference A-Z
          • By Common Name
          • a b c d e f g h i j k l m n o p q r s t v w x y z
            • Acai Berry
            • Activated Charcoal
            • Agar Agar
            • Agaricus
            • Agave
            • Agnus castus
            • Agrimony
            • Alfalfa
            • Almond
            • Aloe Vera
            • Amaranth
            • Amla
            • Andrographis paniculata
            • Antrodia
            • Apple
            • Apricot
            • Argan
            • Arjuna
            • Arnica
            • Aronia Berries
            • Artichoke
            • Ashoka
            • Ashwagandha
            • Astragalus
            • Avena sativa
            • Avocado
            • Bala
            • Banana
            • Baobab
            • Barberry
            • Barley Grass
            • Basil
            • Beans
            • Bearberry
            • Bee Pollen
            • Beetroot
            • Benzoin
            • Bergamot
            • Bilberry
            • Black Cohosh
            • Black Haw
            • Black Pepper
            • Black Storax
            • Black Walnut
            • Bladderwrack
            • Blessed Thistle
            • Blueberry
            • Boneset
            • Borage / Starflower
            • Brahmi
            • Brazil Nut
            • Broccoli
            • Buchu
            • Buckwheat
            • Bulgur Wheat
            • Burdock Root
            • Butterbur
            • Cacao
            • Camu Camu
            • Cardamom
            • Carob
            • Cascara Sagrada
            • Cashew Nut
            • Catnip
            • Cat's Claw
            • Catuaba
            • Cayenne
            • C60 - Carbon 60
            • Cedarwood
            • Celery Seed
            • Centaury
            • Chaga Mushroom
            • Chamomile
            • Chia Seed
            • Chickpea
            • Chickweed
            • Chlorella
            • Chuchuhuasi
            • Cinnamon
            • Citronella
            • Clary Sage
            • Clavohuasca
            • Cleavers
            • Cloves
            • Coconut
            • Cola Nut
            • Coltsfoot
            • Comfrey
            • Copal
            • Cordyceps
            • Coriander
            • Corn Silk
            • Couch Grass
            • Cramp Bark
            • Crystal Deodorant Stone
            • Damiana
            • Dandelion
            • Devil's Claw
            • Dong Quai
            • Dragon's Blood
            • Dulse
            • Echinacea
            • Einkorn
            • Elderberry / Elderflower
            • Elecampane
            • Elemi
            • Eucalyptus
            • Evening Primrose
            • Eyebright
            • Fennel
            • Fenugreek
            • Feverfew
            • Flaxseed
            • Fo-Ti
            • Frankincense
            • Freekeh
            • Gentian
            • Geranium
            • Ginger
            • Ginkgo Biloba
            • Goji Berry
            • Goldenrod
            • Goldenseal
            • Gotu Kola
            • Grapefruit
            • Grapeseed
            • Greek Jasmine
            • Greek Rose
            • Green Tea
            • Guarana
            • Guayusa
            • Guduchi
            • Guggul
            • Gutweed Seaweed
            • Gymnema
            • Gynostemma
            • Hawthorn Berries
            • Hemp
            • Hibiscus
            • Honey Mushroom
            • Hoodia Gordonii
            • Horny Goat Weed
            • Horsetail
            • Hyssop
            • Icelandic Moss
            • Irish Moss
            • Jasmine
            • Jojoba
            • Juniper Berry
            • Kelp
            • Korean Ginseng
            • Lady's Mantle
            • Lavender
            • Lemon
            • Lemon Balm
            • Lemongrass
            • Lemon verbena
            • Lentils
            • Lime Flower
            • Lion's Mane Mushroom
            • Liquorice
            • Lucuma
            • Lupine
            • Maca
            • Macadamia
            • Maitake Mushroom
            • Mandarin
            • Manjistha
            • Maple Syrup
            • Marigold
            • Marjoram
            • Marshmallow
            • Meadowsweet
            • Mesima Mushroom
            • Milk Thistle
            • Millet
            • Mistletoe
            • Moringa
            • Motherwort
            • MSM Powder
            • Mucuna pruriens
            • Mugwort
            • Muira Puama
            • Mullein
            • Mung Beans
            • Myrrh
            • Myrtle
            • Neem
            • Neroli
            • Nettle
            • Noni
            • Oat Grass
            • Olive
            • Opoponax
            • Oyster Mushroom
            • Palo Santo
            • Papaya / Papaya Seed
            • Passion Flower
            • Pata de Vaca
            • Patchouli
            • Pau D'Arco
            • Pea
            • Peach Kernel
            • Peanut
            • Pepper Dulse
            • Peppermint
            • Pine
            • Pistachio
            • Plantain
            • Pomegranate
            • Popping Corn
            • Prunes
            • Psyllium
            • Pumpkin Seed
            • Purple Corn
            • Quebra Pedra
            • Quinoa
            • Raspberry
            • Red Clover
            • Rehmannia
            • Reishi Mushroom
            • Rhodiola rosea
            • Rice
            • Rooibos
            • Rose
            • Rosehip
            • Rosemary
            • Safflower
            • Sage
            • Salt
            • Sandalwood
            • Sandarac
            • Sargassum Seaweed
            • Sarsaparilla
            • Sassafras
            • Saw Palmetto
            • Schisandra
            • Sea Buckthorn
            • Sea Lettuce
            • Sea Spaghetti
            • Senna
            • Shatavari
            • Shea
            • Shiitake
            • Shilajit
            • Siberian Ginseng
            • Skullcap
            • Slippery Elm
            • Snow Fungus
            • Soursop / Graviola
            • Spinach
            • Spirulina
            • Stevia
            • St John's Wort
            • Suma root
            • Sunflower Seeds
            • Sweet Violet
            • Tayuya
            • Tea Tree
            • Teff
            • Thyme
            • Tongkat Ali
            • Tribulus terrestris
            • Triphala
            • Tulsi
            • Turkey Tail Mushroom
            • Turmeric
            • Valerian
            • Vanilla
            • Vervain
            • Vetivert
            • Wakame
            • Walnut
            • Watermelon
            • Wheatgerm
            • Wheatgrass
            • White Mulberry
            • White Sage
            • White Willow Bark
            • Wild Cherry
            • Wild Lettuce
            • Wild Yam
            • Witch Hazel
            • Wood Ear Mushroom
            • Wormwood
            • Xylitol
            • Yacon
            • Yarrow
            • Yellow Dock
            • Yerba Mate
            • Ylang Ylang
            • Zhu Ling Mushroom
          • By Latin Name
          • a b c d e f g h i j l m n o p r s t u v w x z
            • Achillea millefolium
            • Actaea Racemosa
            • Adansonia digitata
            • Agaricus blazei
            • Agathosma betulina
            • Agave tequilana
            • Agrimonia eupatoria
            • Alchemilla vulgaris
            • Aloe Barbadensis Miller
            • Aloysia citrodora
            • Althaea afficinalis
            • Amaranthus
            • Andrographis paniculata
            • Andropogon Zizanioides
            • Angelica sinensis
            • Annona muricata
            • Apium graveolens
            • Arachis hypogaea
            • Arctium lappa
            • Arctostaphylos Uva-Ursi
            • Argania
            • Armillaria mellea
            • Arnica Montana
            • Aronia melanocarpa
            • Artemisia absinthum
            • Artemisia Vulgaris
            • Arthrospira platensis, and Arthrospira maxima
            • Aspalathus linearis
            • Asparagus racemosus
            • Asphaltum punjabianum
            • Astragalus membranaceus
            • Auricularia auricula-judae
            • Avena Sativa
            • Azhadiracta indica
            • Bacopa monniera
            • Berberis vulgaris
            • Bertholletia excelsa
            • Beta vulgaris
            • Borago officinalis
            • Boswellia
            • Brassica oleracea
            • Bursera graveolens
            • Calendula officinalis
            • Camellia sinensis
            • Cananga odorata
            • Canarium luzonicum
            • Cannabis Sativa
            • Capsicum annuum
            • Carica papaya
            • Carthamus tinctorius
            • Cayaponia tayuya
            • Centaurium erythraea
            • Ceratonia siliqua
            • Cetraria islandica
            • Chenopodium Quinoa
            • Chlorella vulgaris
            • Chondrus crispus
            • Cicer Arietinum
            • Cinnamon zeylanicum
            • Citrullus lanatus
            • Citrus aurantium
            • Citrus bergamia
            • Citrus Limonum
            • Citrus Nobilis
            • Citrus paradisi
            • Cnicus benedictus
            • Cocos nucifera
            • Cola nitida
            • Commiphora myrrha
            • Commiphora wightii
            • Cordyceps sinensis
            • Coriandrum sativum
            • Crataegus laevigata
            • Cucurbita pepo
            • Curcuma longa
            • Cyanococcus
            • Cymbopogon flexuosus
            • Cymbopogon nardus
            • Cynara scolymus
            • Daemomorops draco
            • Dioscorea villosa
            • Echinacea Purpurea
            • Elettaria cardamomum
            • Eleutherococcus Senticosus
            • Elymus Repens
            • Emblica officinalis, Terminalia bellirica, Terminalia chebula
            • Epimedium sagittatum
            • Equisetum arvense
            • Eragrostis tef
            • Erythroxylum catuaba
            • Eucalyptus globulus
            • Eupatorium perfoliatum
            • Euphrasia
            • Eurycoma longifolia
            • Euterpe oleracea
            • Fagopyrum Esculentum
            • Filipendula ulmaria
            • Foeniculum vulgare
            • Fucus vesiculosus
            • Galium aparine
            • Ganoderma lucidum
            • Gentiana
            • Ginkgo biloba, Salisburia adiantifolia, Salisburia macrophylla
            • Glycyrrhiza glabra
            • Gracilaria
            • Gymnema sylvestre
            • Gynostemma pentaphyllum
            • Hamamelis virginiana
            • Harpagophytum procumbens
            • Helianthus annuus
            • Hericium erinaceus
            • Hibiscus sabdariffa
            • Himanthalia elongata
            • Hippophae rhamnoides
            • Hoodia Gordonii
            • Hordeum vulgare L
            • Hydrastis canadensis
            • Hydrocotyle asiatica
            • Hypericum perforatum
            • Hyssopus officinalis
            • Ilex guayusa
            • Ilex paraguariensis
            • Inonotus obliquus
            • Inula helenium
            • Jasminum
            • Juglans nigra
            • Juglans Regia
            • Juniperus communis
            • Juniperus virginiana
            • Lactuca virosa
            • Laminara digitata
            • Lavandula angustifolia
            • Lentinula edodes
            • Leonurus cardiaca
            • Lepidium meyenii
            • Linum Usitatissimum
            • Liquidambar orientalis
            • Lupinus
            • Lycium barbarum
            • Macadamia integrifolia
            • Malus domestica
            • Matricaria Chamomilla
            • Maytenus laevis
            • Medicago Sativa
            • Melaleuca alternifolia
            • Melissa officinalis
            • Mentha × piperita
            • Morinda citrifolia
            • Moringa oleifera
            • Morus alba
            • Musa
            • Mycaria dubia
            • Myrtus Communis
            • Nepeta cataria
            • Ocimum basilicum
            • Ocimum tenuiflorum
            • Oenothera biennis
            • Origanum marjorana
            • Oryza sativa
            • Osmundea pinnatifida
            • Palmaria palmata
            • Panax Ginseng
            • Panicum miliaceum
            • Passiflora incarnate
            • Paullinia Cupana
            • Pelargonium graveolens
            • Persea americana
            • Petasites
            • Phaseolus
            • Phellinus Linteus
            • Phyllanthus emblica
            • Phyllanthus niruri
            • Pinus sylvestris
            • Piper nigrum
            • Pistacia vera
            • Pisum sativum L.
            • Plantago major
            • Plantago ovata
            • Pleurotus ostreatus
            • Pogostemon cablin
            • Polygonum multiflorum
            • Polyporus umbellatus
            • Pouteria Lucuma
            • Prunis dulcis
            • Prunus armeniaca
            • Prunus Domestica
            • Prunus persica
            • Prunus serotina
            • Ptychopetalum
            • Rehmannia glutinosa
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    The Power of Protein

    Vicki Howd 27 July 2015
    Sports Nutrition
    Diverse protein sources

    What are Proteins and What Do They Do?

    There is a lot of hype about protein at the moment, but what do we really know about it? How much does the body need? What is the difference between animal based and vegetable based proteins? What is it made of and how important is it to get enough protein in the diet? Is a high protein diet really healthy? In this article we will try to address these questions and more...

    So what is the Hype?

    science of a protein with ipad and cartoon writing on - blue Blue space background, DNA and earth image in one of the loops

    Proteins are the main building blocks of the body used to make muscles, tendons, organs and skin. They are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve various functions – without protein our bodies would biochemically dismantle, life as we know it would not be possible. Amino acids are organic compounds that combine to form proteins, when proteins are digested and broken down amino acids are left. The human body uses amino acids to make proteins to assist the body to grow, break down food and repair body tissue amongst other things. The human body uses just 21 amino acids to make all the proteins it needs to function and grow, these are broken down into 3 groups:-

    Essential amino acids – These cannot be made by the body and therefore must be obtained from food.  There are nine essential amino acids; histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

    Non-Essential amino acids – This means our bodies can produce these amino acids even if we don’t get them from the food we eat.  These include; alanine, asparagine, aspartic acid and glutamic acid.

    Conditional amino acids – These are not usually essential except for in children as they cannot make enough to meet their own needs. For adults they are only considered essential in times of illness and stress. They include; arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline and serine.

    Plant Protein vs Animal Protein

    "The first question I am often asked when discussing a whole-food, plant based diet is 'Where do you get your protein?'. Protein has become widely recognised as a miracle macronutrient that, apparently, is challenging to acquire in effective doses. However, this is far from accurate." - Julieanna Hever, VegNews.com

    Image of fresh green lovely Kale in a colander An image of a group of products; eggs, butter and cheese slabs and cubes of cheese in a bowl

    The general rule of thumb is that animal proteins tend to be “complete proteins” (they contain all 9 essential amino acids) whereas vegetable proteins tend to be “incomplete proteins” containing some but not all of the essential amino acids – however there are, as always, exceptions to the rule. For example Kale is being heralded as “the new beef”, this is due to the fact that it contains all nine essential amino acids which are actually easier to extract and digest – when consuming steak for instance, the body has to expend greater metabolic resources to break down the massive, highly complex and intricately folded protein structures. Some nutritionists argue that humans are better suited to digesting animal proteins since they are closer to our own biological make up, however, on the other side many contend that plant based proteins are healthier as animal protein tends to be higher in sulphur containing amino acids which causes increased acidity that could lead to calcium depletion as the body tries to balance out its pH level.

    Another consideration when choosing animal protein is whether the meat is tainted with hormones or antibiotics, for better health benefits choose free range, grass fed, organically farmed beef or poultry.

    Protein for Weight Loss

    When it comes to losing weight, protein is the king of the nutrients - the importance of eating plenty of protein cannot be overstated. Protein at about 25% - 30% of calories has been shown to boost metabolism by up to 80 to 100 calories per day compared to lower protein diets. A key researcher in this area is Donald Layman Ph.D from the University of Illinois, he has written many papers on the subject. He has found that the essential amino acid leucine has an interesting effect on weight loss in that it activates a sluggish metabolism and can help to prevent muscle loss during weight loss due to its direct signalling effect on muscle mass. He noted that on a high protein, leucine rich diet that the weight lost was mainly fat whereas on a high carbohydrate weight loss diet the weight lost was mainly muscle. For example eating two eggs for breakfast has been shown to boost weight loss by 65% compared to the same amount of calories from carbohydrates like a bagel (not all calories are created the same) – in fact he also found that eating a high protein breakfast wakes up your liver (the metabolic factory of your body) and can increase your metabolic rate by 30% for up to 12 hours. 

    This is an image of a slim woman with her arms in the air and a tape measure swinging around her body in the gaps are added a quote about protein being about body weigh not calories

    In essence, foods that are high in protein take longer to digest and metabolise and you burn up more calories trying to process them – not only that they keep you fuller for longer.

    So How Much Protein Do I Need?

    Current UK government guidelines for men aged 19 to 50 are 55.5g of protein per day, slightly lowering to 53.3g in those over 50. Women aged 19 to 50 are recommended 45g per day, slightly increasing to 46.5g for the over 50’s, however, one should also take into consideration the lifestyle one leads with regard to protein intake. For example, activity levels, muscle mass, current state of health and whether you are building muscle mass are all contributing factors when assessing your protein needs. Because protein is used to repair tissues, organs and many other parts of the body it would stand to reason that more protein will be needed when recovering from an accident or illness. The same goes for somebody who may lead an extremely active lifestyle – they would logically need more protein than somebody leading a more sedentary lifestyle. Also as you age and during pregnancy it is especially important to consume sufficient amounts of high quality protein as your ability to process protein declines with age, raising your protein requirements.

    Can I Have Too Much?

    Eating more protein than your body needs can interfere with your health. When you consume too much protein your body must remove more nitrogen waste products from your blood which stresses your kidneys. Chronic dehydration can result as was found in a study involving endurance athletes. Your goal should be a diet with enough – but not too much – high quality protein from a variety of plant and animal sources (unless following a vegan diet see below). 

    How Do I Calculate My Protein Requirements?

    There is a simple rule to do this and all you need to know is your lean body mass, to determine this you subtract you percentage body fat from 100. For example if you have 20% body fat then you have 80% lean muscle mass – multiply that percentage (in this case 0.8) by your current weight to get your lean body mass in pounds or kilos. Dr Joseph Mercola recommends that you need half a gram of protein per pound of lean body mass – so in the above example if you weigh 140 lbs you would multiply this figure by 0.8 giving you 112 lbs of lean body mass (112 x 0.5 = 56) making your protein requirement 56 grams per day. This formula has the advantage of taking into account your actual body composition which is more relevant than age or gender.

    Protein for Vegans

    Contrary to popular belief it is relatively easy to get all of your amino acids as long as you eat a variety of foods – what is missing in one source will probably be present in another – however you don’t need to follow a complicated diet of combining proteins, just make sure to eat a different type of protein at every meal for example some nuts in your morning cereal, some seeds in a lunch time salad and a good helping of plant protein with your evening meal. Nature has provided us with some valuable plant based complete protein sources which can easily be incorporated into any vegan diet:-

    This banner in covered in pictures of a Moringa tree, Hemp seeds in a hand held heart shape, Chia seeds spilling out of a jar, Pumpkin seeds on a spoon, a selection of Quinoa seeds, a green smoothie & powder to represent C & S and some buckwheat seeds

    • The Moringa Tree – the leaves contain 18 amino acids including all of the essential ones and have a protein content to rival meat. It is so nutrient dense it has been nicknamed “The Tree of Immortality” by the inhabitants of countries where it is cultivated.
    • Hemp Seeds – often referred to as “nature’s most perfect food” due to their impressive amino acid profile and perfect balance of omega-3 and omega-6 fatty acids.
    • Chia Seeds – a complete protein and another great source of essential fatty acids.
    • Pumpkin Seeds – a rich source of amino acids, containing especially high amounts of tryptophan – the amino acid that enhances serotonin production in the body.
    • Quinoa – the only grain like food that offers a complete protein, high in lysine which plays a particularly important role in the immune system.
    • Chlorella/Spirulina – both are high quality complete proteins which are denser and more easily digestible than any animal-derived protein.
    • Buckwheat – this is actually a fruit seed which is related to rhubarb and provides high quality, easily digestible proteins.

    Protein Powders

    Whilst it is always better to meet our nutritional needs from wholefoods and superfoods, if for whatever reason you don’t feel like you are getting enough protein, you can supplement your intake with an array Protein Powders now on the market – these are especially popular with bodybuilders and athletes whose protein needs tend to be higher than the average person. Here at Indigo Herbs we have an impressive range of Protein Powders which can also be blended to provide you with your optimum protein needs.

    An image of a tower of Indigo Herbs protein powder products in gold packaging, with a strong turquoise muscles logo

    Sources for this article:-

    http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=50

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868018/

     http://miracletrees.org/moringa-doc/nutrient-content-of-moringa-oleifera-leaves.pdf

    http://www.nlm.nih.gov/medlineplus/ency/article/002222.htm

    http://articles.mercola.com/sites/articles/archive/2013/11/06/kale-benefits.aspx

    http://nutritionstudies.org/animal-vs-plant-protein/

    http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/

    http://articles.mercola.com/sites/articles/archive/2014/09/03/too-much-protein.aspx

    http://www.nutritionandmetabolism.com/content/6/1/12

    http://www.ncbi.nlm.nih.gov/pubmed/19640952

    http://www.ncbi.nlm.nih.gov/pubmed/11838888

    http://www.ncbi.nlm.nih.gov/pubmed/20565999

    http://www.webmd.com/diet/20020422/high-protein-diets-cause-dehydration

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    Vicki worked with Indigo Herbs for many years, writing our natural health guide and informational blogs. She is passionate about natural health and nutrition and believes nature has a well stocked medicine cabinet that provides us with a plant for every ailment!

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