Protein Sources and Complementation

Protein plays a fundamental role in human nutrition, contributing significantly to various bodily functions. Amino acids, which serve as the fundamental building blocks of proteins, are indispensable for protein synthesis and the development of tissues and organs.

Proteins are categorized into two main groups: essential and nonessential. Essential proteins, or amino acids, are those that the body cannot produce independently and must be acquired through dietary means. These encompass nine crucial amino acids, including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Conversely, nonessential proteins are internally synthesized by the body.

Complete proteins, containing all nine essential amino acids in adequate proportions, are notably found in animal-derived sources such as meat, fish, eggs, and dairy products. These food items offer a well-rounded amino acid profile essential for optimal health.

In contrast, incomplete proteins lack one or more essential amino acids. Examples of incomplete protein sources encompass grains, fruits, and vegetables. While these dietary components are beneficial, they necessitate strategic combinations to ensure the acquisition of all essential amino acids.

Animal-based protein sources present a diverse array of options, including beef, lamb, poultry, fish, eggs, and dairy products, which are widely consumed worldwide. Not only do these foods deliver high-quality protein, but they also furnish essential vitamins and minerals crucial for overall well-being.

Increasingly, plant-based protein options are gaining popularity due to their health benefits and eco-friendly nature. Soy and spirulina exemplify plant-based complete proteins. Soy-based products like tofu and tempeh furnish a comprehensive amino acid profile, catering to the dietary needs of vegetarians and vegans.

Protein complementation emerges as a strategic approach to address deficiencies in amino acid profiles. By combining incomplete proteins from varied sources, such as pairing beans with rice or legumes with grains, individuals can achieve a balanced intake of essential amino acids, ensuring optimal protein consumption.

In conclusion, comprehending the classification of proteins, encompassing essential and nonessential amino acids, is pivotal for sustaining a well-rounded diet. Embracing a diverse array of protein sources, spanning both animal and plant-based options, facilitates the fulfillment of essential nutrient requirements. Protein complementation stands as an effective method to address dietary gaps and foster overall health and vitality.
Protein Sources and Complementation

Characteristics of fructose

Fructose, also called levulose and fruit sugar, is a naturally occurring hexose. It is found in berries and other fruits, and comprises approximately 5% of honey and sucrose. Fructose is a monosaccharide and is more soluble in water than is sucrose.

Fructose is a component of other carbohydrates, such as the disaccharide sucrose, and is thus a constituent in many oligosaccharides and polysaccharides that contain sucrose. Fructose is a building block (50%) of the disaccharide sucrose (table sugar), where fructose is linked via a glycosidic bond to glucose. Additionally, fructose is the chief component in the fructan polysaccharides, levan and inulin . Such fructan polysaccharides are being increasingly utilised in the health food and pharmaceutical industries.

Fructose is a dispensable nutrient, yet its energy can be stored very efficiently owing to a rapid induction of intestinal fructose transporters and of splanchnic fructolytic and lipogenic enzymes by dietary fructose-containing caloric sweeteners.

Specifically, glucose and fructose are structural isomers, having the same molecular formula. Together with disaccharide sucrose, which contains both glucose and fructose and is cleaved into the monosaccharide components in the body, glucose and fructose are the most commonly used natural sweeteners.

Natural sources of free fructose are fruits and honey, and to a lesser extent, vegetables. 100 g of apples contains approximately 6 g of fructose, the same amount of honey contains 40 g of fructose.
Characteristics of fructose

Food sources of germanium

Germanium improves cellular oxygenation. This helps to fight pain, keep the immune system functioning properly and rid the body of toxins and poisons.

Germanium is found in all organic material, of both plant and animal origin. Tiny amounts of Germanium are found in many foods: broccoli, celery, garlic, shitake mushrooms, milk, chlorella, onions, pearl barley, rhubarb sauerkraut, tomato juice and the herbs aloe vera, comfrey, ginseng and suma.

Canned tuna may contain 3 ppm, and tomato juice and baked beans may contain 5 ppm.

Typically daily intake is 0.4 to 1.5 mg (5.5 to 20.7 μmol). In the United Kingdom daily intake is about 367 ug.

A Japanese scientist, Kazuhiko Asai, found that an intake of 100 to 300 milligrams of germanium per day improved much illness, including rheumatoid arthritis, food allergies, elevated cholesterol, candidiasis, chronic viral infections, cancer and AIDS.

Although it is rare, some individuals may develop kidney problems or have a toxic reaction to this mineral if they take it in excessive amounts.
Food sources of germanium

What is β-carotene?

β-carotene is an organic compound and fat-soluble vitamin. Along with giving carrots, sweet potatoes and other foods their orangey color, β-carotene provides a non-toxic way for people to satisfy their need for vitamin A.

The liver converts β-carotene to vitamin A. Diets rich in carotenoids typically supply 5 mg to 10 mg of β-carotene each day. The conversion of β-carotene only as much as is needed, thus avoiding possible toxicity and therefore making β-carotene superior to preformed vitamin A.

β-carotene

β-carotene prevents the breakdown of cells and tissues that is brought on by oxidation and free radicals. This aids the immune system whole slowing the rate at which the people age.

Since β-carotene acts as an antioxidant, it serves as a protector against potential cancer causing agents. It is stored in the liver for later use. When taken with vitamins: C, D, and E, zinc, choline, selenium and the essential fatty acids, β-carotene appears to function with more effect.

Foods that are contain β-carotene include orangey foods such as carrots, sweet potatoes, cantaloupes, pumpkin, winter squash, mangoes, and apricots, as well as goji berries, spinach, kale, chard, dandelion greens and broccoli.
What is β-carotene?

Food sources of phylloquinone

The major dietary source of vitamin K, the form found in green plants, is generally called vitamin K1 but it is preferably called phylloquinone. It was discovered in higher plants nearly 75 years ago by Henrik Dam but was recognized only a little over a decade ago as an electron carrier between the primary acceptor and inter-polypeptide iron-sulfur center FeS-X in photosystem.

Green leafy vegetables especially spinach (380 ug/100 g), cabbage (145 ug/100 g), broccoli (180 ug/100 g) and Brussels sprouts (177 ug/100 g) supply substantial amounts of phylloquinone.

Certain vegetables oils (soybean, cotton seed, canola and olive) also are good sources. The phylloquinone content of oils varies considerably, with soybean oil (190 ug/100 g) and canola oil (130 ug/100 g) quite high and corn oil (3 ug/100 g) a very poor source.

Exposure to light degrades vitamin K, so the phylloquinone content of oils varies not only with brand and batch but also with storage time if the oil are bottled in transparent container. Therefore, vegetable oils may not be a reliable source of vitamin K.

Phylloquinone was reported in green, brown and read algae and also in the blue-green alga Nostoc. In the brown, red and blue-green algae there was more phylloquinone present compared with plastoquinone than there was in the higher plants. In fruit and in petals phylloquinone was present in detectable quantities.
Food sources of phylloquinone