Protein is who you are. Your brain, heart, and muscles are mostly protein. It is your flesh and blood, 60 percent of your dry weight. Protein in turn consists of amino acids, relatively simple compounds made up of carbon, hydrogen, oxygen, nitrogen, and some sulfur. Only 22 of these basic amino acids constitute, in innumerable combinations, all the millions of types of protein in the world.
The protein diet: meat or veggie?
There are eight of the amino acids that your body cannot make and therefore must be part of your diet--these are the "essential" amino acids. The most secure way to obtain these essential amino acids is by eating a meat diet. This is not to say that meat is the only source of the essential eight, as they are also present in some plant foods, particularly legumes. A vegetarian who is wise and well instructed can totally fulfill the basic amino acid need with a well conceived collection of vegetables.
There has developed a substantial backlash against the meat-and-potato diet of a few decades ago, partly driven by health concerns, the rest by environmental issues. The health concerns derive largely from the fact that most meat is highly prized, not just for its protein content, but because it also contains fat. The marbling of prime meats costs more, both in cash and health. Many studies show that those rich countries which have a higher meat (fat) intake have a high incidence of heart disease.
Protein and the ThirdAger
As you age, you need to keep your protein intake high to help offset the loss of muscle tissue. This is often a problem because meat tends to be more expensive and harder to prepare and digest, particularly by people with dental problems. Age, too, is accompanied by disease states that impose their own added requirements for protein. Therefore, as we age, protein, particularly as lean meats, low-fat milk, and legumes, should be maintained at relatively high levels.
The albumin factor
One of the most important blood tests as you grow older is that which tracks the albumin level in the blood. Albumin is the most important protein in the blood, and its level is sensitive to the adequacy of protein nutrition. If albumin levels become too low, extra foods high in protein content are recommended.
'Tis the season...
During the traditional American holidays, meat dishes are often the centerpiece of family banquets, and this festive component of eating should not be neglected--particularly when it happens to be good for you.
Bottom line:
Consume protein.
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