Lunchbox, Why We Need Protein

I have talked about the importance of fats, and I have mentioned protein, but let's dive a littler deeper in the word protein. Not all protein is made the same. Protein is a broad word used to describe any compound that can be broken down into amino acids, or amino acids themselves. To function properly, the body requires 20 different amino acids, that we know of. Of those 9 are essential, meaning we have to consume them via our diet. The others our body CAN synthesis from other nutrients, but only if we have those nutrients in our diets and there conditions and diets are right. I want to break down each of the 20 different amino acids today….bare with me.
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Why do we need protein?

Amino Acids are the building blocks of our body. Every aspect of our body requires amino acids to function. They are required for the growth of muscles, skin, hair, nails, and hormones. Protein is even more important for children and athletes, who are building new muscles and repairing injuries regularly. Protein doesn't work alone, though. Several other nutrients are required to utilize protein in the body: fats, b vitamins, and zinc are the most important. 

For a normal adult, protein should consume about 1/4-1/2 of the dietary intake, and should be balanced with vitamin rich fruits, vegetables, and grains, as well as fats to aid in their utilization. Growing children need even more. 1/2 of their diet should be a variety of protein balanced with vitamins, minerals, fats and good carbohydrates. 

Food Sources of Protein

Many foods contain protein. We often think of MEAT as the main source of protein, and it kind of is. But, the options are vast and it can add up if you are combining a variety of foods together. 

Animal Products

• • Meats: Yes, you can get protein from meat. I think we all know this one. As well as quality saturated fats (if you are eating wild game, or grass-fed, pasture raised animals). I recommend eating meats in their natural state, meaning bone in/skin on. You really get, not only the best flavor, but the best overall nutrition.
  •  Fish: Okay, this is a meat, but it is also typically, different in it's nutritional profile. Many fish, such as salmon and sardines, are rich in Omega 3 fatty acids and less saturated fat. This alone gives it a different distinction from "meat." We need both in the diet.
  • Diary: I talked about the necessity of full fat dairy in a previous post. Dairy can be a way of consuming protein as well.
    
  • Eggs: My personal favorite, I may have to do an entire post on the egg. It is a great source of proteins needed for growth and development in children…it's an EGG, it's job was to grow a life.

​Plant Sources

Yes, plants have protein. This included some vegetables, legumes, and grains.

• ​Legumes: Beans! I dislike soy beans for a number of reason, but they are one of the highest legume sources of protein. Moderation is key with soy, as too much can cause hormone disruption. The key to soy is fermentation! Other beans need to be sprouted. Sprouting unlocks proteins and vitamins and also breaks down the gas causing sugars. Beans are ancient component of diet. We know that Native Americans cultivated Black Beans up to 7,000 years ago…goo! 
• Nuts and Seeds: Nuts and Seeds also do best when they are soaked/sprouted. This early germination stage is higher in protein and vitamins. Almonds are my number one, then Cashews and Sunflower Seeds. We use these quite a bit. There are a couple that you can consume without sprouting: coconut, Avocado are the ones that come to mind.
• Grains: Many wild grains, or more primitive grains, are rich in protein. Wild Rice, Quinoa, Oats, Rye, Spelt, etc… Like the Beans, Nuts and Seeds, most grains need to be soaked/sprouted before cooking. Some grains that are okay not being sprouted include: Millet, Amaranth, Quinoa, and Wild Rice (so the more primitive grains). 
• Vegetables: Many green leafy vegetables also contain protein in them. Not as much as animal product, beans and legumes, but they do and should be consumed. These include: Broccoli, Asparagus, Brussels, Cauliflower, Sea Vegetables (Spirulina, seaweeds), and Mushrooms.

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The 20 Amino Acids

Alright, I wanted to do a snippet on each amino acid, what foods you get them in and what they do in the body.

Essential Amino Acids: Proteins that must be consumed in our diet​

• Histidine: Histidine is ESSENTIAL for infants. It is necessary as a catalyst for enzymes in the body. It is a precursor to histamines. It also aids in hemoglobin oxygenation. Red Meat, Pork, Chicken, Tuna, Salmon,  Pumpkin Seeds, Eggs, Cheese, Lentils, Quinoa, Wild Rice
• Isoleucine: Isoleucine is a Branch Chain Amino Acid, and is essential for muscle growth, oxygenation, and for managing blood sugar levels. In order to fully break down Isoleucine in our diet, we NEED Biotin. Without Biotin, we cannot utilize Isoleucine. Eggs, Sea Vegetables (Spirulina), Birds (Chicken, Turkey, Goose, Grouse, Duck), Rabbit
• Leucine: Leucine is very similar to Isoleucine. It is also a Branch Chain Amino Acid that is essential for muscle growth. It also need Biotin to be synthesized. In rat studies, supplements of Leucine were as effective as Diazepam for the treatment of seizures. Red Meat, Pork, Chicken, Salmon, Peanuts, Almonds, Eggs, Lentils, Pinto Beans, Oats.
• Lysine: Lysine is needed for collagen, and elastin production. It is also an important protein for eye function. It plays a role in calcium absorption, muscle growth, and in the production of hormones, enzymes and antibodies. Red Meat, Chicken, Pumpkin Seeds, Eggs, Lentils, Azuki Beans, Peas, Kidney Beans, Navy Beans, Garbanzo Beans, Amaranth, Quinoa
• Methionine: Methionine is essential in the biosynthesis of other amino acids (cysteine, carnitine) as well as phospholipids and lecithin. Methionine works directly with the RNA of our cells. Deficiencies in Methionine are linked with premature aging, grey hair, anemia, and liver disorders. Methionine should be consumed with Cystine. Wild Turkey, Fish and Seafood (Salmon, Tuna, Trout, Herring, Crab, Shrimp, Spirulina) Brazil Nuts, Eggs, Full Fat Dairy, Roman Beans  
• Phenylalanine: Phenylalanine is a protein found naturally in breast milk. It is naturally converted into Tyrosine, which is then converted into Dopamine, Norepinephrine, and Epinephrine.  Red Meat, Poultry, Pork, Fish (Salmon, Tuna, Snapper, Mackerel), Pumpkin Seeds, Parmesan Cheese, Eggs, Yogurt, White Beans, Aduki Beans, Kidney Beans, Lentils, Teff, Quinoa, Wild Rice, Millet, Amaranth, Spinach, Leafy Greens, 
• Threonine: Threonine is needed for the production of collagen, muscle growth, heart muscle strength, and the production of gastric enzymes. Red Meat, Pork, Liver, Fish (Salmon, Shellfish), Pumpkin Seeds, Sunflower Seeds, Kidney Beans, Black Beans, Pinto Beans, 
• Tryptophan: Tryptophan is a precursor to neurotransmitters in the brain (Serotonin, and Melatonin), as well as Niacin. Pumpkin and Squash Seeds, Cheese (mozzarella, ricotta), Halibut, Tuna, Poultry, Shellfish (crab, Lobster), Roman Beans, White Beans, Eggs
• Valine: Valine is also a Branch Chain Amino Acid. Valine regulates the absorption of other proteins an in the regulation of liver function. It is also an energy source for muscles. Read Meat, Poultry, Dairy (milk, cheese, yogurt), eggs, Pumpkin Seeds

Conditional Amino Acids: These amino acids can be synthesized in body under specific conditions and come from the diet. 

• Arginine: Arginine's main function is to relax the blood vessel, and increase circulation, by regulating Nitric Oxide in the blood vessels. Red Meat, Poultry, Pork, Fish (Salmon, Tuna, Mackerel, Trout, Halibut, Anchovies, Oats, Garbanzo Beans, Sesame Seeds
• Cystine: Cystine (or Cysteine) is an antioxidant. It is produced from Methionine. It is also a catalyst for enzymes. It is a procurer for homocysteine. Red Meat, Poultry, Pork, Shellfish (oysters, clams, Mussels), Fish (Salmon, Tuna, Halibut), Eggs, Cheese, Sunflower Seeds, Sesame Seeds, Chickpeas, White Beans, Teff, Bulgar, Quinoa, Millet, Broccoli, Brussels, Bell Peppers
• Glycine: Glycine is created in the liver from Serine, and Threonine. It is used in the skin, muscles and connective tissue. Making it important for growing children. It helps with the breakdown of fats in the digestive system, and is necessary for the formation of a neurotransmitter called GABA (which is used as a supplement for ADD and ADHD). It is also a precursor of DMG, which is needed for proper hormone secretion and formation. Gelatin and Bone Broths, Red Meat, Poultry, Pork, Fish (Smelt, Cod, , Eggs, Dairy, Sesame Seeds, Spinach, Kale, Cauliflower, Cabbage, Banana, Kiwi
• Glutamine: Glutamine is a precursor to Glutathione, and antioxidant produced in the Liver. It also helps hydrate muscles, signals cell division and growth. Leans Meats (found in high concentrations in the muscle cells), Liver, Heart, Eggs, Cheese (Ricotta, Cottage, Mozzarella), Lentils, Peas, Cabbage, Spinach, Kale, Parsley, Beets, Carrots
• Proline: Made from Glutamine, Proline is needed for collagen formation for healthy joints, especially in children whose joints are constantly growing. Gelatin, and Bone Broth, bone in skin on meats, Cheese (Ricotta, Cottage, Mozzarella), Cabbages, Kale, Broccoli, Bamboo
• Tyrosine: Tyrosine is another precurser to neurotransmitters in the brain. It is also a communication protein between cells. Tyrosine is essential for a healthy thyroid. It is a precursor to T3 and T4 hormones. It is also a component of Melanin. Red Meats, Pork, Salmon, Pumpkin Seeds, Yogurt, Aduki Beans, Oats, Teff, Avocado

Dispensable Amino Acids: If we are healthy, these amino acids are completely supplied by our own bodies. BUT, if our bodies are weak or we are not eating a healthy diet, these will not be synthesized. 

• Alanine: Alanine is created from the Branch Chain Amino Acids. Alanine is used to balance blood glucose levels and nitrogen levels. It is also a source of energy for muscle and nerve cells, as well as plays a role in immunity by producing antibodies. Meats, Poultry, Fish, Eggs, Avocados, Mushrooms, Spirulina
• Aspartic Acid: Aspartic Acid is necessary for proper metabolism, and aids in the creation of many other amino acids. It is also important in the formation of neurotransmitters. It is also an important component of the Kreb's cycle of energy. Wild Game, Halibut, Tilapia, Pike, Lingcod, Asparagus, Cabbage, Mung Beans, Peppers, Broccoli, Seaweeds
• Asparagine: Asparagine regulates the central nervous system. Making sure we are neither over-excited for too calm. It is derived from Aspartic Acid. It is high in plant protein sources. Asparagus, Potatoes, Beans, Nuts, Seeds, Coffee
• Glutamic Acid: Glutamic Acids main role is in neurological health and muscle health. It is an energy source for the heart. It is a component of B vitamins, and helps to regulate emotions, similar to the affects of Asparagine on the central nervous system. Chicken, Turkey, Salmon, Spirulina, Cabbage, Tomatoes, Sunflower Seeds, Crab, Lobster, Avocado, Cheese
• Serine: Serine is synthesized from Glycine. Serine synthesizes Cysteine and Choline. It is used directly with DNA and RNA, it is also a precursor to folate. It is found in the myelin sheaths of nerves. Wild Game (Elk and Venison), Wild Turkey, Eggs, Seaweeds (spirulina), Squid, Octopus, Tofu, Fish (Tuna, Cod, Haddock), Pork, Kidney Beans, Bamboo Shoots, Horseradish, Asparagus, Watercress, Sesame Seeds

Main Lunch:

• Build Your Own Salad: I don't know about you, but I dislike soggy salads. By leaving the ingredients out and putting them together at lunch, you get a non-soggy salad. Romaine, Cucumber, Green Onions, Egg, Venison Steak (leftover from last night), Cheese, and Ranch Dressing.
• Apple Juice: M1's Pick

Snack Time:

• Ants on a Log: MEMORIES!!! I remember taking this same thing to lunch with my when I was a kid. Classics never die! Celery smothered in organic peanut butter, topped with raisins and hemp seeds.
• Clif Bar Granola Bar: It's mostly organic, but still a glorified candy bar.