There are many benefits to derive from proper nutrition. We have so far briefly covered a visual benefit. However there are others that prove to be critical at times of viral pandemic such as that of COVID-19, or other corona viruses. In time of viral spread having good immune defense is essential. Your body must be ready to defend against anything that launches an attack, hence preparing your system in advance through good nutrition. It doesn't mean you will not get ill, but the severity and duration for people with good defense will be less than those with poor immune function.
For our protection we need enough strong healthy defense cells such as neutrophils (white blood cells that, among other things, protects from bacterial infections, and are first to be on the scene); macrophage (cells capable of engulfing and absorbing bacteria and other small cells and particles – phagocyte) responsible for detecting, engulfing and destroying pathogens; natural killer cells (white blood cells that play a major role in your rejection of both tumors, and viral infected cells); B-cells (lymphocytes, or white blood cells responsible for the secreting of antibodies) and T-cells (lymphocytes or white blood cells that are vital for hosting an immune response against pathogens) just to name a few. To achieve this, enough of specific nutrients is crucial. For example, adequate zinc intake is essential for maintaining the integrity of the immune system. This is specifically so for normal development and function of cells that mediate both innate (neutrophils, macrophages, and natural killer cells) and adoptive (B-cells and T-cells) immune responses, thus its importance for the support of immune functions. Zinc deficiency adversely affects a number of immune functions, resulting in decreased production of certain proteins that are important in cell signaling (cytokines); reduced activation of zinc dependent enzymes and transcription factors; and decreased activity of thymulin, a zinc-dependent thymic hormone important for T-cell function. Zinc is essential for its structural role for intraocular binding of tyrosine kinase to T-cell receptors, which are required for the development and activation of T-lymphocytes, including cytotoxic T lymphocytes (CTL). CTL cells are specifically useful for attacking viruses that often hide from other parts of the immune system while they grow inside infected cells. CTL recognize small fragments of these viruses protruding from cell membrane and launch an attack to kill the infected cell. Consequently, zinc-deficient individuals are known to experience increased susceptibility to a variety of infectious agents.
In addition to zinc, other nutrients that are involved in structural roles are also important for a strong immune system. These nutrients include a proper balance of amino acids, vitamin C, copper, iron, and manganese - vital for the integrity of collagen, a protein essential for keeping cells together. In immune protection, collagen takes on the role of the stabilization of epithelial barrier function against pathogens. Vitamin C is also involved in phagocytic functions and immune-stimulating effect on lymphocyte cells. This nutrient may enhance chemotoxis, phagocytosis, reactive oxygen species (ROS) generation, and microbial killing.
For our protection we need enough strong healthy defense cells such as neutrophils (white blood cells that, among other things, protects from bacterial infections, and are first to be on the scene); macrophage (cells capable of engulfing and absorbing bacteria and other small cells and particles – phagocyte) responsible for detecting, engulfing and destroying pathogens; natural killer cells (white blood cells that play a major role in your rejection of both tumors, and viral infected cells); B-cells (lymphocytes, or white blood cells responsible for the secreting of antibodies) and T-cells (lymphocytes or white blood cells that are vital for hosting an immune response against pathogens) just to name a few. To achieve this, enough of specific nutrients is crucial. For example, adequate zinc intake is essential for maintaining the integrity of the immune system. This is specifically so for normal development and function of cells that mediate both innate (neutrophils, macrophages, and natural killer cells) and adoptive (B-cells and T-cells) immune responses, thus its importance for the support of immune functions. Zinc deficiency adversely affects a number of immune functions, resulting in decreased production of certain proteins that are important in cell signaling (cytokines); reduced activation of zinc dependent enzymes and transcription factors; and decreased activity of thymulin, a zinc-dependent thymic hormone important for T-cell function. Zinc is essential for its structural role for intraocular binding of tyrosine kinase to T-cell receptors, which are required for the development and activation of T-lymphocytes, including cytotoxic T lymphocytes (CTL). CTL cells are specifically useful for attacking viruses that often hide from other parts of the immune system while they grow inside infected cells. CTL recognize small fragments of these viruses protruding from cell membrane and launch an attack to kill the infected cell. Consequently, zinc-deficient individuals are known to experience increased susceptibility to a variety of infectious agents.
In addition to zinc, other nutrients that are involved in structural roles are also important for a strong immune system. These nutrients include a proper balance of amino acids, vitamin C, copper, iron, and manganese - vital for the integrity of collagen, a protein essential for keeping cells together. In immune protection, collagen takes on the role of the stabilization of epithelial barrier function against pathogens. Vitamin C is also involved in phagocytic functions and immune-stimulating effect on lymphocyte cells. This nutrient may enhance chemotoxis, phagocytosis, reactive oxygen species (ROS) generation, and microbial killing.
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Protein
Adequate of all stands amino acids are important for all functions of the body, including structural roles, energy, internal project management, and immune functions, just to name a few. But what are amino acids and how are they sourced?
The Home Medical Dictionary defines amino acid as “a chemical radical (a group of atoms behaving as a unit in a number of compounds) in all proteins”.
Proteins are complex, are made up of amino acids, and perform many different functions within the human body. Each protein is tailored for a specific need, and is not interchangeable.
The most important function of protein is to build up, keep up, and replace the tissues in your body. Your muscles, your organs, and most of your hormones are made up mainly of proteins. They also form part of antibodies and haemoglobin (responsible for delivering oxygen to your blood cells). Along with fats, proteins are necessary building components for body tissue and cells.
In various forms protein participates in numerous vital processes that sustain life. Proteins constitute life in the form of enzymes, and antibodies. It forms the major components of muscles, skin, ligaments, tendons, blood vessels, organs, glands, nails, hair, hormones, blood plasma, neurotransmitters, many vital body fluids, and cores of bones and teeth just to name a few. They help you grow, heal wounds, and make up collagen - the connective tissue that gives your body its shape. They are also a source of energy for most organisms except the brain and nervous system.
Proteins called peptide hormones such as that produced by the anterior pituitary, thyroid, parathyroid, placenta, and pancreas act as internal “project managers”, ensuring that your body runs itself properly. Insulin and glucagons, for example, are the hormones that control blood sugar levels. Proteins called, antibodies are important components of the immune system, warding off foreign particles like harmful bacteria. They serve as hormones, immunoglobulin; are involved in hormone transport, oxygen transport, cholesterol transport, muscle contraction and electron transport. They also regulate the body’s water balance, maintain the proper internal pH, and assist in the exchange of nutrients between the intercellular fluids and tissues, blood and lymph, and other activities throughout the body.
There are in the region of 28 different amino acids involved in human nutrition, Humans are unable to produce all, due to the absence of key enzymes. One such enzyme is aspartokinase, that catalyzes the first step in the synthesis of the amino acids lysine, methionine, and threonine from aspartate. We are able to produce just about 80% of the amino acids required to synthesize life-essential protein, thus the need to otherwise procure proportions of all strand amino acids. The amino acids that human cannot synthesize on his own and have to be sourced from the diet are called essential amino acids and have to be sourced from food we eat. The protein consumed is broken down into its constituent amino acids, which the body then uses to build the specific proteins it needs.
To maintain health, human needs nine (9) essential amino acids. All are available in proteins produced in the seeds of plants, but because plant sources are often weak in lysine and tryptophan, nutrition experts advise supplementing the diet with animal protein from meats, eggs, and milk which contain all strands. For example, major crops such as corn, soybean, and rice are low in one or more of the amino acids Lysine, threonine, and methionine.
The Home Medical Dictionary defines amino acid as “a chemical radical (a group of atoms behaving as a unit in a number of compounds) in all proteins”.
Proteins are complex, are made up of amino acids, and perform many different functions within the human body. Each protein is tailored for a specific need, and is not interchangeable.
The most important function of protein is to build up, keep up, and replace the tissues in your body. Your muscles, your organs, and most of your hormones are made up mainly of proteins. They also form part of antibodies and haemoglobin (responsible for delivering oxygen to your blood cells). Along with fats, proteins are necessary building components for body tissue and cells.
In various forms protein participates in numerous vital processes that sustain life. Proteins constitute life in the form of enzymes, and antibodies. It forms the major components of muscles, skin, ligaments, tendons, blood vessels, organs, glands, nails, hair, hormones, blood plasma, neurotransmitters, many vital body fluids, and cores of bones and teeth just to name a few. They help you grow, heal wounds, and make up collagen - the connective tissue that gives your body its shape. They are also a source of energy for most organisms except the brain and nervous system.
Proteins called peptide hormones such as that produced by the anterior pituitary, thyroid, parathyroid, placenta, and pancreas act as internal “project managers”, ensuring that your body runs itself properly. Insulin and glucagons, for example, are the hormones that control blood sugar levels. Proteins called, antibodies are important components of the immune system, warding off foreign particles like harmful bacteria. They serve as hormones, immunoglobulin; are involved in hormone transport, oxygen transport, cholesterol transport, muscle contraction and electron transport. They also regulate the body’s water balance, maintain the proper internal pH, and assist in the exchange of nutrients between the intercellular fluids and tissues, blood and lymph, and other activities throughout the body.
There are in the region of 28 different amino acids involved in human nutrition, Humans are unable to produce all, due to the absence of key enzymes. One such enzyme is aspartokinase, that catalyzes the first step in the synthesis of the amino acids lysine, methionine, and threonine from aspartate. We are able to produce just about 80% of the amino acids required to synthesize life-essential protein, thus the need to otherwise procure proportions of all strand amino acids. The amino acids that human cannot synthesize on his own and have to be sourced from the diet are called essential amino acids and have to be sourced from food we eat. The protein consumed is broken down into its constituent amino acids, which the body then uses to build the specific proteins it needs.
To maintain health, human needs nine (9) essential amino acids. All are available in proteins produced in the seeds of plants, but because plant sources are often weak in lysine and tryptophan, nutrition experts advise supplementing the diet with animal protein from meats, eggs, and milk which contain all strands. For example, major crops such as corn, soybean, and rice are low in one or more of the amino acids Lysine, threonine, and methionine.
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The suggested minimum daily requirement of tryptophan and lysine are 3.5mg/kg (1.6mg/lb) and 12mg/kg (5.5mg/lb) body weight respectively, while the RDA requirement of protein is 800mg/kg (364mg/lb). It follows then that an individual weighing 120 lbs needs to consume a minimum of 192mg of tryptophan and 660mg of lysine. In like manner someone weighing 150lbs requires a minimum of 240mg of tryptophan and 825mg of lysine. Of these two amino acids from plant source only, one who weighs 120lbs need to have at least 1oz beans, 3oz cauliflower, 1oz cashew and ½ oz peanut per day to satisfy one’s minimum requirement as against 5oz of beef. In the case of the 150lbs person, 2oz beans, 4oz cauliflower, 1oz cashew and 1oz peanut is required to satisfy his minimum requirement as against 6oz beef.
While the requirement of these two amino acids is met with the above plant source of protein, overall protein requirement for neither weight persons would be satisfied. This is because the plant source of protein for the 120lbs individual would provide a total 20.34g and that of the 150lbs person 25.30g – a shortfall of 23.30g and 29.25g respectively. Even though the 5 or 6oz beef would not meet their respective individual weight requirements, the resulted shortfall would be less than that of the same weight plant source protein, being 10.94 and 15.31g respectively. Since accumulation of shortfalls over time may lead to serious deficiencies the gap has to be filled. In addition it should be noted that minimum requirement is not necessarily sufficient to maintain good health.
We obtain amino acids through the consumption of foods containing proteins. Ingested proteins are broken down through digestion, which typically involves denaturation of the protein through exposure to acid and hydrolysis by enzymes called protease. Ingested amino acids not used for protein biosynthesis convert to glucose through gluconeogenesis, are fed into the citric acid cycle. This use of protein as a fuel is especially important under starvation conditions as it allows the proteins of the body, particularly those found in muscle, to be used to support life. Amino acids are also an important dietary source of nitrogen.
Whenever the body makes a protein, it needs a variety of amino acids for the process. Protein is lost in excretions, skin, nails, hair, and other means and has to be replaced in equal amount. In the case of consistent negative protein balance, a shortage of amino acids becomes chronic. This occurs if the diet is deficient in essential amino acids, the building of protein in the body stops and the body suffers. Growing children and pregnant women actively gain muscle, bones, flesh and blood. For every cell in these tissues protein is needed, hence a higher recommended protein requirement. Therefore, they as well as lactating mothers require more protein per unit weight than adults in normal condition hence, should be in positive protein balance at all times. Other conditions in which daily protein balance is needed include recovery stage after illness and when there is increased secretion of insulin, growth hormone, and testosterone.
When the body receives protein, it denature and uses only what amino acids it needs for repairs and building; the rest is converted to fuel for metabolic energy and is no longer available as a cellular building block. The by-product of these amino acids is destroyed and excreted. Because excess amino acids cannot be stored, one needs a continuous supply from ones diet. If there is an onset of deficiencies, the body will first start breaking down its own protein to provide energy for essential organs. In time health problems will occur due to the onset of deficiencies. These health issues include marasmus, kwashiorkor, and cachexia. (Pronounces: ka-kexia).
Dietary proteins are said to belong to two different groups.
1. The first, constitute the complete proteins, which contains ample amounts of all essential amino acids. These proteins are constituents of meats, fish, poultry, cheese, eggs, and milk.
2. Incomplete proteins, (otherwise known as low quality protein) which constitute the second group contains inadequate amount of some essential amino acids. These proteins are found in a variety of plant foods, such as grains, legumes, nuts, seeds, avocado and green leafy vegetables.
No single fruit or vegetable provides all nine essential amino acids. If the shortfall is not supplied by other sources, our bodies will not make protein. Because there might be circumstances that prevent the production of one or more secondary amino acid, it is imperative to to consume the full range – both essential and nonessential amino acids.
The suggested minimum daily requirement of tryptophan and lysine are 3.5mg/kg (1.6mg/lb) and 12mg/kg (5.5mg/lb) body weight respectively, while the RDA requirement of protein is 800mg/kg (364mg/lb). It follows then that an individual weighing 120 lbs needs to consume a minimum of 192mg of tryptophan and 660mg of lysine. In like manner someone weighing 150lbs requires a minimum of 240mg of tryptophan and 825mg of lysine. Of these two amino acids from plant source only, one who weighs 120lbs need to have at least 1oz beans, 3oz cauliflower, 1oz cashew and ½ oz peanut per day to satisfy one’s minimum requirement as against 5oz of beef. In the case of the 150lbs person, 2oz beans, 4oz cauliflower, 1oz cashew and 1oz peanut is required to satisfy his minimum requirement as against 6oz beef.
While the requirement of these two amino acids is met with the above plant source of protein, overall protein requirement for neither weight persons would be satisfied. This is because the plant source of protein for the 120lbs individual would provide a total 20.34g and that of the 150lbs person 25.30g – a shortfall of 23.30g and 29.25g respectively. Even though the 5 or 6oz beef would not meet their respective individual weight requirements, the resulted shortfall would be less than that of the same weight plant source protein, being 10.94 and 15.31g respectively. Since accumulation of shortfalls over time may lead to serious deficiencies the gap has to be filled. In addition it should be noted that minimum requirement is not necessarily sufficient to maintain good health.
We obtain amino acids through the consumption of foods containing proteins. Ingested proteins are broken down through digestion, which typically involves denaturation of the protein through exposure to acid and hydrolysis by enzymes called protease. Ingested amino acids not used for protein biosynthesis convert to glucose through gluconeogenesis, are fed into the citric acid cycle. This use of protein as a fuel is especially important under starvation conditions as it allows the proteins of the body, particularly those found in muscle, to be used to support life. Amino acids are also an important dietary source of nitrogen.
Whenever the body makes a protein, it needs a variety of amino acids for the process. Protein is lost in excretions, skin, nails, hair, and other means and has to be replaced in equal amount. In the case of consistent negative protein balance, a shortage of amino acids becomes chronic. This occurs if the diet is deficient in essential amino acids, the building of protein in the body stops and the body suffers. Growing children and pregnant women actively gain muscle, bones, flesh and blood. For every cell in these tissues protein is needed, hence a higher recommended protein requirement. Therefore, they as well as lactating mothers require more protein per unit weight than adults in normal condition hence, should be in positive protein balance at all times. Other conditions in which daily protein balance is needed include recovery stage after illness and when there is increased secretion of insulin, growth hormone, and testosterone.
When the body receives protein, it denature and uses only what amino acids it needs for repairs and building; the rest is converted to fuel for metabolic energy and is no longer available as a cellular building block. The by-product of these amino acids is destroyed and excreted. Because excess amino acids cannot be stored, one needs a continuous supply from ones diet. If there is an onset of deficiencies, the body will first start breaking down its own protein to provide energy for essential organs. In time health problems will occur due to the onset of deficiencies. These health issues include marasmus, kwashiorkor, and cachexia. (Pronounces: ka-kexia).
Dietary proteins are said to belong to two different groups.
1. The first, constitute the complete proteins, which contains ample amounts of all essential amino acids. These proteins are constituents of meats, fish, poultry, cheese, eggs, and milk.
2. Incomplete proteins, (otherwise known as low quality protein) which constitute the second group contains inadequate amount of some essential amino acids. These proteins are found in a variety of plant foods, such as grains, legumes, nuts, seeds, avocado and green leafy vegetables.
No single fruit or vegetable provides all nine essential amino acids. If the shortfall is not supplied by other sources, our bodies will not make protein. Because there might be circumstances that prevent the production of one or more secondary amino acid, it is imperative to to consume the full range – both essential and nonessential amino acids.
Back Benefits Of Proper Nutrition continues
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